By caitlin h,
August 20, 2024
Are you one of these people who find your mind starting in the race the moment you lie down, regardless of how you are exhausted?
You are definitely not alone. CDC centers (CDC) indicate that about 15 % of adults are difficult to sleep, as women are exposed to majority. According to a study published in Sleep Health, more and more Americans are struggling to fall and stay asleep.
Here’s the thing: Getting a high -quality sleep is necessary when achieving weight loss goals. National Institutes of Health (NIH) exposes many studies that show that sleep disorders and sleep deficiency increases the risk of obesity due to association with excessive eating, high -calorie/low -feeding food, and energy reduction. Lack of sleep is also associated with impairment of motivation, which plays an important role in food addiction.
That’s all good, but can you do anything to help calm your body to sleep – especially when your mind is racing?
Below is a list of five sleeping breaches, you can try to reach the dream of dreams as quickly as possible, even when your spinning ideas refuse to close the judgment.
1) Air air conditioning kars.
We all know how cute is the “wonderful side of the pillow”. It turns out that the presence of a cold room with a temperature ranging from 60 and 65 degrees can make a long way towards helping you in harmony (and staying!) Sleeping. This is because your body gets rid of heat when you are lying down, and the lower your body temperature, the better it is to sleep.
2) Is breathing technique 4-7-8?
It was rooted in yoga, which was developed by Dr. Andrew Will, which is the method of breathing 4-7-8 is a periodic practice that many use to sleep quickly. To do this:
- Touch your tongue to your front teeth.
- Exhale with an open mouth, which makes “Whoc” as you do.
- Close your mouth and inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth completely for 8 seconds.
- Repeat until you fall asleep.
3) Try the military method.
Military members often have to work strange hours and transformations, and sometimes sleep outside 10 pm until 10 pm until 6 am. The military method is the practice of trying and real, many of them divide to sleep at any time of the day. Do this involves deliberately relaxing every part of your body:
- Get a comfortable sleep mode, relax your face, put your arms on your side, and drop your shoulders.
- Take a deep breath inside and outside to relax on your chest and trunk.
- Relax your legs and bottom on your feet.
- Bring a peaceful vision to the mind, such as a quiet beach or a beautiful forest path. If you find yourself suffering from interventional ideas, get to know them as it is aware of a peaceful vision.
4) Directing your mind through beautiful pictures.
As with the military method, the focus on a peaceful vision or memory is another good way to sleep. While bringing memory to the forefront of your mind, you depict mentally pushing stress from your body. Next, take a deep breath while working to remember every element of vision or peaceful memory: how you felt, what I saw and the smell – the complete sensory experience.
5) Bathe or shower.
If you have tried many technologies and are still struggling to fall asleep, it may be time to shower or warm shower. An analysis published in Scienceedirect found that warm water before bed can help you sleep faster. Like keeping your room cold, exit from warm water shocks your body, which indicates that it needs rest and may facilitate the entry of the dreams.
The bottom line
Anxiety that comes from the inability to sleep can be quickly. Disable him with any of these normal sleep infiltrators to get the rest you need for today and better weight loss goals.
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Author: Ketlin h
Director of the Diet Community
Caitlin is the director of the thirsty diet and hostility community. It is passionate about participating with others online and keeping a healthy and active lifestyle. It believes that moderation is the key, and people will achieve the greatest success in losing weight if they are involved in eating and healthy fitness.
