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In a perfect world, most of us should take 10 to 20 minutes to fall asleep, with the average sleep latency (the time it takes to fall asleep) sitting at about 12 minutes. But alas, this world is ...
The timing of your last large meal can influence how easy it is to fall asleep later. Digestion is a labor-intensive process that requires energy, may disrupt your sleep, and could lead to ...
Image credits: KATRIN BOLOVTSOVA / Pexels Here’s how you can try it: 1. Relax Your Body. The technique starts with releasing tension, one muscle group at a time. Begin with the top of your head ...
A 2011 study with over 400 adults participating backs this up by revealing that gratitude was associated with falling asleep faster and sleeping longer and better. Some tactics you help you ...
Although lyric gives depth and meaning to the music, it also stimulates cognitive processes, making it more difficult to fall asleep. Whereas instrumental music focuses on the melody and rhythm, it allows for relaxation without the distraction of lyrics. Research has given evidence for the use of instrumental music in improving sleep quality. [27]
Relaxation training is a collection of practices that can help people to relax throughout the day and, particularly, close to bedtime. It is useful for insomnia patients with difficulty falling asleep. However it is unclear whether or not it is useful for those who tend to wake up in the middle of the night or very early in the morning.