How to fall asleep quickly

Table of Contents

Cooling the room It is recommended to make the room cool, especially in the summer; So that it is recommended to turn on the air conditioner an hour before bedtime at a temperature of less than 18 degrees Celsius or less, as the cold weather stimulates the body to sleep, and prevents sweating during sleep. This movement will relieve anxiety and fatigue.

Sleep Disorders Many people suffer from sleep disturbances;

As they start thinking as soon as they go to bed, and this thinking continues until the late hours of the night and perhaps even the morning, which affects their activity while performing their jobs and work during the day, in addition to their headaches, dizziness, and in this article we will introduce you to some ways that will It helps to fall asleep quickly. The video player failed to load.

How do I fall asleep quickly Bathing in warm water Taking a shower in warm water raises the body temperature, which speeds up the feeling of drowsiness, so it is recommended to take a warm bath at a temperature above 38°C; As the moderate temperature will not give the same benefit, whether under the sprinkler or in the bathtub, half an hour before bedtime, and for at least a third of an hour.

Turning off the lights Highlighting,

Whether emitted by electrical appliances or lights in the home, is one of the most important sleep disincentives. Because it deceives the body, so that the body thinks that the time is still early, and high lighting reduces the body’s secretion of hormones that stimulate the feeling of the need for sleep. Reading a book Reading is a successful way to get rid of fatigue and exhaustion, as it helps the body to stay away from thinking about the events of the day that a person is going through, and it must be noted the need to avoid terrifying stories that can have the opposite effect, as they keep the person awake for long periods of time. the night. Tips to sleep quickly adjust the position of the pillow, in the way that suits the person.

Changing the sleeping angle, and avoiding sleeping on the back, because this causes airway obstruction, as it is better to sleep on one side. Turning off all electrical devices increases the body’s secretion of hormones that stimulate the feeling of drowsiness. Exercising during the day, as the body feels tired and exhausted; Which accelerates the relaxation of the body and rapid sleep. Avoid sleeping during the day, as this leads to disruption of the body’s biological sleep clock.

Proton pump inhibitors

Proton pump inhibitors) work by reducing or stopping the secretion of stomach acid,and they are considered the most powerful in terms of effectiveness compared to other drugs, as they have surpassed the histamine receptor 2 blockers as the most prescribed drugs in cases that can Treating it or even improving it by reducing the level of stomach acid.

It is also considered a safe and tolerable drug

But based on current studies, long-term use of these drugs may be accompanied by the possibility of some risks.

Some proton pump inhibitor drugs need To obtain a prescription, such as rabeprazole, and others without a prescription, such as omeprazole, lansoprazole, and pantoprazole. Instructions related to the drug in terms of dosage and appropriate duration in the event of taking the drug for a period exceeding 4 weeks, and how to take the drug, some of them are taken on an empty stomach, and for more information it is recommended to read the leaflet attached to the drug.

Tips and instructions for relieving stomach pain

Some of the tips and instructions that help relieve stomach pain are the following: Make sure to eat small portions, and it is recommended to choose foods that feel full, such as lean proteins, in the event of frequent pain when eating in large quantities.Avoid or limit certain foods, such as fried, spicy, and fatty foods.

Coffee, chocolate, mint, and sour foods, such as tomatoes, citrus fruits, and sour juices (orange, grapefruit, lemon) should be avoided.

Refrain from eating large meals immediately before bedtime.

Keep the stomach empty for 2-3 hours before lying down or going to sleep, as mentioned, and taking into account eating small meals interspersed with very light meals. During the day.Raise the head of the bed in case of unpleasant symptoms when sleeping or lying down; This helps to return gastric acids from the esophagus to the stomach, thus relieving these symptoms.Eating healthy food, which includes vegetables, fruits, whole-grain bread, low-fat dairy products, legumes, lean meat, and fish, It is advised to inquire about a special diet if necessary.

Drinking sufficient quantities of fluids daily, and inquiring about the quantities to be consumed of fluids per day in case of a health problem, bearing in mind that coffee and caffeinated beverages are not recommended as we mentioned.

In fact, passing gas about 13-21 times a day is normal:

And this process usually does not cause unpleasant symptoms in the person; Gases come out of the alimentary canal through burping through the mouth or by releasing them in the form of wind from the anus, and it is indicated that in the normal situation the swallowed air remains for a period of time in the stomach and then comes out in small quantities and at regular intervals through the alimentary canal, through It moves quickly through the small intestine due to the natural rhythmic contractions of the alimentary canal or what is known as peristalsis, and once gases enter the colon, they are pushed slowly until they are finally released through the anus and in small quantities.

It should also be noted that Most gases exit the body during sleep.