How to ensure quality sleep?

Insomnia is a common sleep disorder. About 30% of adults have short-term sleep issues.

Failing to fall asleep is frustrating, and the anxiety from not having a comfortable sleep makes it even harder to fall asleep.

The military method focuses on muscle relaxation, mental visualization, and breathing. For it, you have to sit or lay down on your bed and slowly relax the muscles in your body. First, tense your muscles and then allow them to loosen naturally. With calming breaths, repeat this process until your body feels completely at ease. For 10 seconds, push all thoughts from your head and when your brain feels clear, picture happy scenarios. The 4-7-8 method is based on a traditional yoga technique — Pranayama. This method helps ease anxiety and shift you into a state of calm. The technique focuses on counting to distract from feelings of anxiety. Allow your tongue behind your front teeth, resting it on the roof of your mouth. Exhale your breath through your mouth and continue emptying your lungs. Repeat the process at least four times.

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Moreover, an unexpected strategy to fall asleep fast is to try to stay awake. It may sound counterintuitive, but trying to stay awake helps lessen the anxiety around trying to sleep.

Your body temperature changes when you fall asleep; it cools when you lie down and warms up when you put your body in motion. If your room is warm, you might have a hard time going to sleep. Setting your room a cool temperature between 15.6–19.4°C could help. Since individual preferences vary, find the temperature that suits you.

Similarly, taking a warm shower could also help shift the body’s temperature changes. When your body cools down, it sends a signal to your brain to sleep.

Research says that taking a hot bath before bed improves certain sleep parameters, like sleep quality and efficiency.