Lack of quality sleep remains a widespread problem, with a significant proportion of adults experiencing difficulty sleeping, despite various relaxation efforts.
Experts emphasize that sufficient sleep is essential for health, while its lack is linked to a number of problems, including serious illnesses.
According to doctor Deborah Lee, there are some simple and effective techniques that can help you fall asleep faster and improve the quality of your sleep.
One of the most unusual methods is that of “paradoxical intention,” where the individual tells themselves to stay awake instead of trying to sleep. This approach aims to reduce the anxiety and psychological pressure that often prevents sleep, making it easier to transition into a state of relaxation.
Another recommended technique is the 4-7-8 breathing method, which involves inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. This practice helps calm the body and mind, creating more conducive conditions for sleep.
Experts also suggest taking a warm shower or bath about 90 minutes before bed. The change in body temperature after this helps signal the brain that it's time for deep rest.
For those who have many thoughts before bed, a mental exercise that involves recalling the day in reverse, starting from the last moments until waking up in the morning, is recommended. This helps distract the mind from worries.
Studies also show that compiling a to-do list for the coming days can speed up the sleep process, as it helps organize thoughts and reduce stress.
Experts emphasize that these methods require practice and consistency to yield results, but for many people they can be effective alternatives to pharmaceutical solutions. /GazetaExpress/
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