I have seen that an old tickek ‘sleep hack’ is reciting again and I am telling you here or not, boiling the latcus in the water and will not have to drink it before the bed. The best night sleep you have ever doneShocking, I know.
I was pleased to see the rise of ‘Sleepmaxaxing’ trend, as you can imagine. Being a sleep features editor for Tom’s guide, people are very good to see how important sleep is for our overall health.
However, as expected from the tiring world of social media, it brought with it a lot of unwanted, unconfirmed way Hack your sleep,
Enter the late water.
I will briefly drop this method quickly while sleeping, but I am here to provide some real, science-based methods here, which you can sleep early tonight. And next night. and next.
Why drinking late water will not help you sleep fast
Therefore, we have established that it does not work. But why not? If you put the kettle down and let that latse into the fridge, I explain.
The reason for this hack became popular was thanks to a simple, 50 -second ticketing video.
After creating a mug of steaming the latus, the content manufacturers are capable of opening their eyes barely, thanks to how effective the sleep-induction benefits of the latus are. This video racked an impressive 1.5 million likes and more than 13,000 comments expressing its excitement on this new hack.
Latus is long Known for its sedative effectsThanks to a component called lactukerium. However, the only scientific evidence around the effects of this substance on sleep is in mice.
The study is often quoted, Latus (lactuka sativa) variety of sleepiness effectsThe delay of sleep and the duration of sleep was measured.
While he saw a decrease in sleep delay with some types of letters (Romein), some did not make any difference. It was the duration of sleep that was used for all different letters. But, the researchers used dried, powder latus leaves and seed extracts, and to repeat, the results seen on mice are not equal to the results we will see in humans.
Therefore, evidence supporting the method of this sleep is severely limited. And, even though the sedative effect of Latus has proved to be in humans, you will probably not see the effect with a cup filled with leaves in the water.
3 Science-supported methods to sleep quickly
Okay, is arguing. Now it is a time of good stuff. Real, science-based, factually sleeping in accurate manner-starting at night today.
1. Breathing exercise
A Study published in 2019 It was found that using breathing techniques such as slow, deep breathing is an effective treatment for insomnia and can help you sleep quickly.
One reason these exercises are effective because it activates parasimpethetic nervous system, is responsible for our comfort and digestive reactions and sleep while sleeping, unlike our sympathetic nervous system, which activates our ‘fight or flight’ response. As you can imagine, the latter response is not very favorable to sleep.
Breathing technology such as 4-7-8 method or box breathing (breathing for 4 seconds, holding for four seconds and breathing for four seconds) is easy to try to try your bed comfortably. You will see how effective they are when you feel that any stress is left to your body.
2. Progressive muscle discount
Studies have proved that progressive muscles can do an exercise known as discounts Improve sleep quality, Increase slow sleep Along with (known as deep sleep) -relaxing mind and body also.
Then, this is a simple method that you can use in bed when you fall asleep. This involves working in its own way from the top of your body, gently tens each muscle group and then let it go.
Drawing your attention to the sensation of tainting and then resting helps to focus on your brain and brings you to your body, and the release of stress helps your body to relax.
When each release of stress is combined with deep breathing, you can stimulate your vegus nerve that will activate your parasimpethetic nervous system and slow down your heart rate.
Together, it helps you achieve a mentality and physical condition that is ready for sleep.
3. Keep a consistent sleeping program
Now, when you can try the last two methods tonight, it can plan something. But this is definitely the most important and effective way to sleep quickly.
Our sleep is controlled by our circadian rhythm. It is an internal body clock that controls when we feel sleepy and when we feel energetic based on the release of sleep hormones such as melatonin and cortisol.
By waking up the same and sleeping time every day, you will naturally feel sleepy in the evening and will be energetic in the morning. Essentially, you keep your internal watch ‘in time’, which means melatonin (sleep hormone) will be released close to your sleeping time so that sleeping can be easier and faster.
A recent study It was found that the regularity of such sleep is actually more important about how long you sleep. So do not be less than a change in this simple lifestyle. Instead, look at your guide how to fix your sleeping schedule.
