Light exposure, no nap after 16h, do not exercise near sleep time, maintain regular sleep and practice mindfulness to help sleep quickly.
Dr. Guy Meadows, Clinical Director and co -founder of sleep training schools, said: “Sleep is the most powerful and healthy enhancement factor.”
Sleep is important for health. It improves everything, from mental concentration, emotional adjustment, to controlling hormones that adjust appetite and reduce blood pressure. A 2022 study showed a link between sleeping less than 5 hours per night and increased the risk of heart disease, cancer, depression and diabetes. Sleep 7 to 8 hours per night is recommended.
Another study in 2022 showed that people who slept less calories and craving for foods rich in fat and calories than those who slept more. Improving sleep can help people prolong sleep to 7 to 9 hours a night, thereby helping to consume less calories and lose weight.
According to Dr. Meadows, sometimes sleeping within 5 minutes after bed shows good health and effectiveness, but it takes 5 minutes or less to sleep can also be a sign of excessive sleep or lack of sleep.
In fact, on average, a healthy person takes 15 to 20 minutes to fall asleep. Some people are easier to sleep due to genetics, good sleep habits, less stress, regular physical activity and good mental health. Sleeping needs are also different: Babies need more than 14 hours a night, while adults only need about 7 hours.
On average, a healthy person takes 15 to 20 minutes to fall asleep. Image: Pexels
Here are 6 tips to sleep fast and extend the maximum sleep time:
Contact with light in the morning
Professor Russell Foster, University of Oxford, said exposure to natural light in the morning to help improve sleep. The light signals the body starting the new day and the preparation process for sleep.
Dr. Meadows also encouraged “to fake” – walking outdoors every morning to contact light, establishing a biological rhythm.
No nap after 16h
Professor Foster said his nap at the beginning of the afternoon was beneficial for health, but should not sleep more than 20 minutes and do not sleep for 6 hours before going to bed, otherwise it will be difficult to sleep at night.
And once you finally sleep, your body goes through four different stages, very important for a rest night. The first phase begins with a light sleep, and the final stage is the remedy that lasts from 10 to 60 minutes.
Do not exercise too close to bedtime
Exercise is good for sleep, but should not exercise for one to two hours before going to bed, especially heavy exercises, because it can delay sleep.
Pay attention to the mattress
Good mattress helps to dissipate heat, reduces body temperature, helps sleep faster and deeper. Should replace the new mattress if the mattress is collapsed, no longer supports, or if you wake up with aches and pains.
Ideal bedroom temperature is about 16 to 17 degrees C.
Maintain the habit of going to bed regularly
Biological rhythm works best when there is a habit. Try to wake up and go to bed at the same time every day.
Relaxing essential oils like lavender, warm bath also help improve sleep. The bedroom should be quiet, dark and there is no distraction.
Practice mindfulness to reduce stress
Mindfulness techniques help reduce daytime stress, a factor that causes sleep disorders. Mindfulness can be any activity that helps you relax before going to bed, such as reading or breathing exercises.
Avoid using electronic devices before going to bed because it can cause stress. At the same time, spend difficult conversations for the day, instead of just before the rest.