Spend 6 minutes on this every evening to reduce stress and fall asleep quickly
A method to help you fall asleep quickly in the evening has been named (photo: Freepik)
Constant stress and worry can lead to sleepless nights. You can avoid this with a method that takes only 6 minutes before bedtime.
Details of the method
A study conducted by the University of Sussex found that reading for just six minutes is better at reducing stress faster (by 68%) than other methods such as listening to music (by 61%) or taking a walk (by 42%).
Experts believe that concentrating on a book helps distract the brain from stressful thoughts, and reduces heart rate and muscle tension.
Cognitive neuropsychologist David Lewis, who conducted the study, explained that actively engaging the imagination when words are on the printed page stimulates your creativity and forces you to enter what is an altered state of consciousness."
The type of book you choose doesn't matter. Therefore, setting aside time every day in the evening before going to bed to read can bring you many benefits.
According to a study by the British Association of Counselors and Psychotherapists, reading also improves mental health, alleviates symptoms of depression, improves memory and concentration, and your knowledge.
What habits lead to insomnia
Big meal in the evening
Eating a large meal before bed can trigger heartburn symptoms when you are lying down, which can cause discomfort.
Excessive fluid intake in the evening also interrupts proper rest and leads to frequent trips to the toilet.
Lying in bed without sleep
If this happens all the time, it can cause insomnia. Instead, try a relaxing activity, such as reading. If you find it hard to fall asleep, get out of bed and do something until you feel sleepy.
Use your bedroom as a multi-purpose room
Filling your bedroom with TVs, gaming systems, computers, phones, and other gadgets will provide you with plenty of stimulation.
Using gadgets right before bedtime encourages your brain to activate.
Drinking alcohol, coffee, or smoking before bed
Alcohol may make you feel drowsy, but it breaks up your sleep phases and disrupts your sleep. It can make snoring and sleep apnea worse.
Caffeinated beverages such as coffee, tea, soda, and chocolate act as stimulants to keep you awake for hours. Avoid caffeine 4-6 hours before bedtime or earlier.
Earlier, the trainer told us how sleep affects a person's weight.
Also, read about 6 ways to help you wake up earlier in the morning.
Sources: The Mirror and Very well health.
