Are you spending more time in trying to sleep?. Sleep apnea one of the most serious health issue now-a-days. Its is so frustrating and irritating to trying to sleep but not sleeping actually.

There can be so many reason behind sleep disorder. Few we can overcome but few can not. Life is so fast we are all surrounded with hundred of gadgets and electronics.

We can not live without all these now because they are all part of day to day life. We can not stop those radiation coming from nearby mobile tower. Late night work on computer or watching your favourite web series, household work, late shift office there can be thousands of reason.

For proper function of body and brain sleep is mandatory. Poor sleep can affect not only your Bain but other body part too. lack of sleep can impact your memory power, emotional balance, hormone functions.

Here are Few tricks and hacks which can help you to fall asleep faster than ev

Are you spending more time in trying to sleep?. Sleep apnea one of the most serious health issue now-a-days. Its is so frustrating and irritating to trying to sleep but not sleeping actually.

There can be so many reason behind sleep disorder. Few we can overcome but few can not. Life is so fast we are all surrounded with hundred of gadgets and electronics.

We can not live without all these now because they are all part of day to day life. We can not stop those radiation coming from nearby mobile tower. Late night work on computer or watching your favourite web series, household work, late shift office there can be thousands of reason.

For proper function of body and brain sleep is mandatory. Poor sleep can affect not only your Bain but other body part too. lack of sleep can impact your memory power, emotional balance, hormone functions.

Here are Few tricks and hacks which can help you to fall asleep faster than ever.

Sleep On Time

Most boring but mandatory advice to fall asleep is sleep on time. Rarely we take it seriously but for the circadian rhythm of your body sleep on same time is like magic. Our body work according to circadian rhythm. Because of this your  body develop a habit when to sleep and when to wake up.

Maintain same time to wakeup and go to bed help your internal clock to work best. Sleep on same time for at least 7-8 hours.

Low Temperature

Walking, sitting, working and other activities keep your body warm and your body cool down when you lie down. Like your body your temperature should also lower down. If your room is so bright full of lights your sleep cycle will hinder.

Best temperature for sleep 15.6-19.4 degree Celsius but it can vary according to your comfortable zone. Taking shower before bed give positive results, Take shower 10 minute before you are going to sleep.

Breathing Method

For promote calmness and relaxation of your mind and body try some breathing exercise before going to bed. Breathing yoga can relaxes nervous system, you can use these method in anxiety.

How to Do Breathing Yoga

Place your tounge behind your upper front teeth.

Exhale from mouth completely With a "whoosh" sound.

Close mouth and inhale from your nose with 4 count

Hold your breath for 7 count

Open mouth an exhale completely with whoosh sound with 7-8 count

Repeat this for 5 more time.

This yoga will relax your mind and body and will help you to fall asleep

Avoid Naps During The Day

Don't take nap in the day if you are insomniac. If you are suffering from insomniac problem problem can get sever if you take day nap. Sleep which you take in night when sun is not there give your body more relax than nap you take in days.

No Caffeine In Night

For Alertness and freshness we usually take caffeine.  Caffeine found in food and beverage like chocolate, coffee, sodas, energy drinks. Although effects of caffeine vary from person to person. Instead of tea and coffee, drink chamomile tea for good sleep and relaxation.

Music For Sleep

Music is like magic remedy for sleep. Listen some calm music sound of nature. Relaxing music promote faster and uninterrupted sleep. Music can improve quality of sleep. It can improve sleep disorder. Classical music is ideal to listen before bed

Exercise For Sleep

Exercise boost production of serotonin in the brain and decrease levels of cortisol and the stress hormone.

Use Diffusers and Aromatherapy

Essential oils are magic for those who feel trouble in falling asleep. Aromatherapy help in relaxation. Oil which can use for aromatherapy to improve sleep quality are lavender oil damask rose peppermint

Write Something

Running thought in mind can produce anxiety and stress. Negative emotions hinder sleep. Make habit of writing positive events of day boost positivity in life.

Read Before Sleep

Reading before sleep is good practice for sleep Disorder but make sure you are reading traditional books not e-book. E-book emit blue light that can disturb sleep cycle. Expert recommended to read physical book in order to relax your mind  and improve sleep.

Paradoxical Intension

Paradoxical intention is a technique of trying to stay awake instead of trying to sleep. Force yourself to fall asleep actually leave you awake and energetic.  Researchers find this paradoxical technique so effective. Try not to open your eyes wide push yourself not to sleep and result will fall asleep within minutes.

Think About Happy Moments

Try to forget stressful things and start thinking about the moments that makes you happy and calm. This technique is called imagery distraction. Picturing and concentrating your mind toward peaceful thought keep you away from stress and calm your mind that can help you to fall asleep

Sleep Position

Your Sleep Position in the night matters. Back sleep are better quality sleep. However this position leads to blocked airways and sleep apnea and snoring. Sleep on left side is always good for heart and better for cardiovascular function.

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