Many doctors recommend sleeping between seven and nine hours per night for Good dream, physical and mental health. However, more than 30% of adults do not succeed, to which experts in the field suggest four tips to sleep better.
According to the Help Guide platform, about 33% of adults cannot have a healthy sleep routine worldwide. A report commissioned by the platform There Analyze four of these techniques and consult specialists to evaluate their effectiveness.
According to Help Guide, a third of worldwide adults suffer from sleep deprivation. In the US, it is estimated that between 50 and 70 million people face related disorders And one in five declares feeling sleepy during the day.
To identify the real foundations of these techniques, the HayPP company commissioned a report that analyzes some of the most mentioned and consulted health and neuroscience experts.
1. Grillo feet
It consists of gently rubbing your feet rhythmic before sleeping, similar to the movement of the crickets. The technique was disseminated by the creator @NotyouravearthRPST and seeks activate nerve endings and pressure points To induce relaxation.
The acupuncture specialist Eileen (@anew.acu) supports this approach. In that line, some self -stimulation gestures – like rubbing the feet, stroking the arms or placing a hand on the chest – can Reduce cortisol levels, stress hormone, to favor rest.
2. Acupuncture pressure
This technique applies pressure with the thumb for a minute behind the ears, at the point known as “Anmian”, Related to quiet sleep. Based on Chinese traditional medicine, this method Help unlock flows of energy that interfere with sleep, according to Eileen.
3. Military dream
Popularized by the Creator @Justinagustin, this method is inspired by a technique used by military pilots to sleep quickly. It consists of relax the body progressively while practicing deep breath and a quiet scene is visualized.
The report indicates that both deep breathing and Guided visualization They have scientific support as effective strategies to start sleep more quickly.
According to the report of Thereit was found that deep breathing favors a faster start of sleep. The specialists highlight that this simple practice, by integrating physical and mental relaxation, It can be useful for insomnia or intrusive thoughts.
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Freepik.
4. Cognitive off
Designed for people who think excessively when bedtimethis technique suggests listing mentally random objects until falling asleep. According to the report, this practice can interrupt anxious thought patterns.
The further the mental enumeration, the greater its effectiveness, since the principle behind this technique is that Thoughts without a defined pattern manage to divert attention from the brain of its usual mechanisms.
Although these techniques do not replace clinical treatments for sleep disorders, experts consulted agree that their simplicity and low risk make valid options for whom They seek to improve their rest without resorting to drugs.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
