Feeling asleep is not good? Suffering from a lack of energy and exhaustion during the day? Fatigue is probably one of the most common problems in the modern world. Certainly, most of us sleep too little and our quality of sleep is too low. The results of insufficient sleep we experience during the day after. Lack of sleep or poor sleep can lead to problems such as lack of concentration and impatience, depression, and even obesity, diabetes, and cardiovascular disease.
According to the National Sleep Foundation, which aims to promote healthy and safe sleep, proper sleep duration varies from person to person and depends on various factors, and adults aged 18 and over are still recommended to sleep 7-9 hours a day. A recommendation that most adults do not adhere to.
Ayla Teichman, therapist and teacher of the Feldenkrais Method and guiding Willow Sleep Workshops explains: “Most of us fall asleep as soon as we get into bed, however, about 10-15% of the population experiences anesthesia difficulties. Researchers estimate that 95% of the population suffers from insomnia at some point in their lives. Insomnia is more common in adults over the age of 60, in women than in men and it is known that mothers of children experience great lack of sleep in the early years of their children's lives. In fact, many people suffer from insomnia without even being aware of it. ”
why is it happening?
The reasons are not always clear, but there are a number of hypotheses that relate to Western lifestyle and stress, as well as unbalanced nutrition and nutritional deficiencies, such as Omega 3 and Vitamin B, physical inactivity and sedentary lifestyle, which affect sleep quality.
“While their sleep is impaired by stress, stress, extreme stress, and even depression, many women experience sleep difficulties as part of menopause and there are many other causes. The problem is that sleep disorders can cause fatigue, concentration and nervousness, affect learning ability and decision-making, ability to do tasks, increase risk of road accidents, and more. Also, when not old enough, there is a tendency to increase blood pressure and body temperature, to higher muscle tone, to higher oxygen consumption, and to optimal brain processes. "
Teichman emphasizes that many studies prove the link between sleep disorders and diseases such as diabetes, obesity, and other diseases. "Other studies have found that in the blood of people suffering from sleep deprivation, there is a higher level of inflammatory proteins than people who sleep well."
Relaxed sleep tips
The obvious conclusion is that it is worthwhile to adjust proper sleep patterns and prevent fatigue and other symptoms the following day. How to do it? Get 8 tips worth trying:
- Sleep routine: Try to go to sleep and wake up at the same time every day, including weekends.
- Daylight: Be exposed to sunlight during the day, and not just artificial light, at home and in the office.
- Darkness at night: As it is important to be exposed to sunlight, it is important to worry about darkness during the night. Turn off lights and try to prevent morning light from entering through curtains and blinds, for example.
- Reduce caffeine intake: It is advisable to avoid caffeinated beverages that disrupt sleep stages. Notice that chocolate, cola and tea also contain caffeine.
- Proper nutrition: Avoid large meals before bed. But eat in bed.
- TV: Turn off the TV from the bedroom and try not to watch TV or computer screens and the phone before bed.
- Exercise: Improves sleep quality, so it is advisable to find a regular time of day to exercise, and preferably not during the evening close to bedtime.
- Meditation, Yoga, or Feldenkrais: Different methods of relaxation can help to relax before bed. Try to practice them before bed.
Breathing exercises
Before bedtime and during the day, you should do some relaxing breathing exercises. The most familiar breathing exercise is called “Relaxing Breathing 4-7-8”. This exercise was developed by the well-known Dr. Andrew Will of Harvard University. Here's how to do the exercise:
- Place the tip of the tongue on the part behind the upper teeth throughout the exercise.
- Exhale air through the mouth, producing a continuous "wash" sound.
- Close your mouth and inhale air through your nose, counting to 4.
- Hold your breath as you count to 7.
- Exhale orally with a continuous "wash" sound as you count to 8.
- Steps 1-4 are considered one "breath". Now, repeat the move three more times.
Another exercise that comes from the Sounder Sleep System may help relax before bed:
- Sit comfortably while leaning on a pillow, resting your hands on your knees, fingers wrapped around your thumb, in each of your hands.
- Inhale and exhale softly, easily, without straining, without rushing. In other words: Allow breathing to occur naturally and pleasantly.
- Draw attention to the thumb held and find out what you are experiencing: heat? humidity? Feeling the pulse? Thumb volume? Can you feel the fingers wrapping around it? Does the feeling intensify with breathing or exhaling? Can grip strength be eased?
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Add a slight movement of the hand holding the thumb at the breathing rate and later -
change the movement. - Next, try the intermittent movement and be easy and simple, soft, and natural with the breath.
Another option: listening to "white noise": You should try to listen and relax. As seen in the YouTube video below. Relaxing background music for sleep
