Are you looking for how to sleep in 12 minutes while suffering from Insomnia? Do you also feel difficulty when trying to sleep? You might need some lifestyle changes.
Here are ten efficient techniques to cure Insomnia in 12 minutes. Although you might need more time at the start, you will eventually be able to cure Insomnia and sleep quickly by following these effective tips.
Once you start following these methods, you can sleep quickly without visiting a doctor. These methods are not only beneficial for Insomnia patients, but they are also beneficial for everyday use. Keep reading as we know what these methods are and how they work.
The first point is our quick insomnia treatment is focused on breathing. It is one of the very effective ways to combat Insomnia and get over your intrusive thoughts. By dedicating just a few minutes to deep breathing, you can calm your racing thoughts and create the ideal conditions for sleep.
There are different types of breathing techniques you can use to sleep quickly. These techniques will help you let go of any worries or stress. Here is one of the very effective breathing techniques to follow.
- Begin by finding a comfortable, quiet space in your home.
- Sit or lie down, and close your eyes.
- Take a deep breath through your nose and count to five.
- Then exhale slowly through your mouth and count to five.
- Focus on the rise and fall of your chest and the sensation of your breath.
When Insomnia strikes, it often feels like a battle to find rest. However, the key to curing Insomnia is creating the perfect sleep environment—an environment which gives you peace. Make your bedroom a sanctuary for rest. Ensure it’s dark, quiet, and a sleep-friendly environment.
Remove any distractions disturbing your peace and quietness. This transformation of your bedroom into a peaceful oasis will also increase your sleep quality alongside sleeping quickly.
In today’s digital age, exposure to blue light from screens can disrupt our natural sleep-wake cycles. Blue light can also cause difficulty in sleeping. It has the highest energy levels among all lights. It can uplift your mood, alertness and brain functions.
Limit your screen time and avoid all the blue lights to combat this. You can reduce blue light exposure. You can change your room’s light, cut off the television power or any other source emitting blue light.
Another essential solution to help you deal with Insomnia is your comfort. A comfortable environment can help you sleep very quickly. Your bed or environment might be causing discomfort and worsening your Insomnia. Here are some beneficial tips for making your environment more comfortable.
- Find the best sleeping position
- Ensure your pillow and mattress are comfortable
- Your room temperature should be appropriate
- Get your mask’s best fit if you use a CPAP machine.
Reading before sleep is a soothing bedtime ritual that can work wonders for curing Insomnia. It is not a ritual; this 2019 research proved that people who practised reading had better sleep quality than others. Choose a book of your interest that isn’t too stimulating or distressing to relax your mind.
As you delve into the world of your book, your mind gradually disconnects from the day’s stresses. It makes it easier to transition into a restful slumber. The act of reading also helps reduce anxiety and racing thoughts, making it an effective tool in the battle against Insomnia.
A warm herbal tea before bedtime is another effective way to sleep quickly. It is a comforting and natural way to promote better sleep. Certain herbs like chamomile, valerian root, and lavender have calming properties that can help soothe anxiety and prepare your body for rest.
Warm herbal tea can be a delightful replacement for sugary or caffeinated beverages for better sleep. Drinking it regularly a few minutes before going to sleep can aid your search for curing Insomnia.
Melatonin is a natural compound produced by pineal glands in our body. It is not a medication, but you can use it as a supplement. Melatonin helps you in regulating the body’s circadian rhythm. Taking it 2 hours before can help you a lot in sleeping.
Remember, taking Melatonin is an effective short-term treatment for Insomnia. Its long-term use is not recommended, but it can affect the natural amount of Melatonin produced in our body.
A stuffy nose can also worsen your Insomnia. Especially during the winter, a stuffy nose is a prevalent condition and might be causing difficulty in sleeping. Here are some solutions to cure your stuffy nose and sleep quickly;
- Oil diffuser
- Decongestant nose spray
- Use a modifier in your room
- Nasal irrigator
Over-the-counter sleep medications also help you sleep quickly. Over-the-counter medications are the type of medicines that are permissible to sell without a doctor’s prescription.
Diphenhydramine and antihistamines are ubiquitous ingredients in these types of medications. Beware, these medicines can cause interactions with your other drugs, so use them after consulting with your doctor.
Taking electrolytes can also help you sleep quickly, significantly if dehydrated. Drinking electrolyte-infused drinks or mineral supplements can be beneficial while trying to deal with Insomnia.
If you find the available drinks in the market expensive, you can buy potassium chloride or magnesium chloride and take them with water. This method is also fruitful for people who want to avoid sugar or other unnecessary ingredients.
Following these practical tips regularly will enable you to cure Insomnia in 12 minutes. All these are natural methods and don’t have any side effects, including the other medications. But before using any medication, it is necessary to consult with your doctor.
These methods are for common Insomnia, but if you have chronic Insomnia or it is due to premenstrual syndrome (PMS), then you should visit a doctor.