Difficulty falling asleep is a common problem affecting millions of people worldwide. Insomnia can affect physical and emotional well-being, productivity, and long-term health. Caffeine consumption and certain foods before bed can be a major barrier to falling asleep. Caffeine, found in coffee, tea, and some soft drinks, is a stimulant that can interfere with sleep for up to six hours after consumption. Light is one of the main regulators of the circadian clock, and excessive exposure to artificial light at night can confuse the brain into thinking it is still daytime. In contrast, a dark environment promotes melatonin production, facilitating sleep. A simple technique is 4-7-8 breathing, which involves inhaling through the nose for 4 seconds, holding the breath for 7 seconds, and exhaling through the mouth for 8 seconds. Repeat this cycle 4 to 6 times until you feel in a state of relaxation. Spend 30 minutes and an hour on relaxing activities before bed, such as reading, listening to soft music, or practicing meditation. Avoid using electronic devices, as the blue light from screens can interfere with the production of melatonin, the sleep hormone.
Thank you for reading this post, don't forget to subscribe!Say Goodbye To Insomnia Five Night Time Practices For A Good Night Sleep According To Science
