As darkness comes, the rest of the world goes in a dream state; for you, the mind remains wide awake, and you, in the meantime, just lie there on your bed, your eyes glued to the ceiling.
If you have ever felt precisely this way, don’t be alarmed relief is closer than you think.
There are a number of well-tried ideas that can speed up the process of falling asleep and you can establish a good nighttime habit in just 12 minutes.
Glance through to find out more on how to cure insomnia in 12 minutes.
What is Insomnia?
Insomnia is more than just losing sleep sometimes. It happens when:
- You have difficulty falling asleep.
- Can’t stay asleep.
- Waking up exhausted.
The reasons may differ from stress and anxiety to poor sleep practices, dietary choices, or hormonal imbalance.
What’s important? You need curative approaches that would deal with the underlying cause of insomnia.
How to Cure Insomnia in 12 Minutes
To learn how to cure insomnia in 12 minutes, one of the most important things is to follow a targeted, science-backed method.
Scientists found a way to quiet the mind by calming the nervous system and training the brain to associate your environment with rest.
Here’s a step-by-step guide that you can do tonight:
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Breathe Deeply (3 Minutes):
Deep breathing is very effective.
Try 4-7-8 breathing:
- Inhale deeply for 4 seconds.
- Keep it for 7 seconds.
- Exhale slowly for 8 seconds.
In addition to this, such therapy assists the rest of the nervous system through the activation of the parasympathetic nervous system.
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Progressive Muscle Relaxation (5 Minutes):
Progressive Muscle Relaxation is a process in which the tension of the muscles is released through continual relaxation of the entire body starting from the toes and extending to all parts of the body while the relaxation and breath control bring the person in a state of rest and health.
Initially, focus your attention on your toes; continue with the calves, then thighs, and finally your head.
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Use Visualization (3-4 Minutes):
Visualization is the practice of escaping to another peaceful place in your mind.
Think of an ocean beach, a small snug mountain cabin or some other safe and calming place.
Researches have found that visualization is beneficial to the brain in slowing down it.
Studies have shown that the mental exercise of visualizing helps the brain to slow down.
Specific Strategies for Tricky Nights
In some cases, you may face unusual obstacles when it comes to sleep. Here’s the analysis of various methods to alleviate each.
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How to Beat Sunday Night Insomnia
To get rid of it you will first need to ask yourself. What is causing you to overthink it?
You may be overthinking your future in the next week, leaving you unable to sit down and just relax. The following will help you deal with Sunday night insomnia:
- Spend 15 minutes earlier in the evening organizing for Monday (write your to-do list or outfit plan).
- Use lavender essential oils which were already proven to be a sleep aid and create an atmosphere in which you feel calm and relaxed.
- Limit your screen time to only 1 hour before sleep. Blue light exposure affects your pineal gland which releases melatonin, the hormone responsible for sleeping.
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Insomnia While Fasting
Fasting presents its kind of unique sleep challenges. Additionally, hunger, especially as a result of a late-night fast, worsens sleep.
- Try to break your fast with fruits like bananas, almonds, magnesium, and tryptophan sources such as nuts and a small turkey sandwich and eat the one meal that helps you promote the hormone of sleep.
- Keeping the rhythm of your sleeping schedule steady is crucial, even if you decide to fast. Consistency is a good teacher and trains the body to relax and unwind no matter the time of a meal.
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Post Workout Insomnia Remedies
Ending every workout session with endorphin-producing exercise or any other type of physical exercise will lead to better quality sleep at night, but if done shortly before going to bed, it can lead to an increase, instead of a decrease in your energy level.
Here are remedies that you can try:
- Time workouts at least 3-4 hours before bed.
- After late-night gym visits, take a warm shower to lower your body’s core temperature, which signals the body that it’s time for rest.
- Remember to consume enough water, but don’t take caffeinated beverages or any other sweetened drinks with you late in the day before you go to bed.
The Role of Mindfulness in Healthy Sleep
Mindfulness is not a trendy buzzword but a solid way to keep a calm ground during a busy day.
By learning mindfulness for insomnia, you are grappling with the here and now and releasing yourself from too much thinking, which can lead to more peaceful sleep.
In case mindfulness is fresh to you, applications like Headspace or Calm contain specially designed guided practices dedicated to sleep.
Sleep Hygiene is Non-Negotiable
To support your sleep habits, use these techniques to improve your sleep hygiene. How to cure insomnia in 12 minutes if the surroundings are not entirely in your favor?
Make sure the bedroom is dark, cool (room temperature in the range of 60 to 67 degrees Fahrenheit) and free from noise and distractions.
To the extent necessary, you can get blackout curtains, a white noise machine, or an eye mask.
When Should You Get Help?
If the symptoms are seen in you for a month or longer, visiting a professional is the best option.
Chronic sleep deprivation can refer to the following health matters: heart disease, diabetes, mood disorders like depression and anxiety.
Next Steps
You don’t need to suffer in silence. Leading Edge Behavioral Health and Wellness is a patient-centered practice that combines research-based methods to help you recover your peaceful nights.
We offer insomnia-specific cognitive behavioral therapy, and relaxation techniques that are individualized for you, both of which will reach your goals of sleeping without issues and much much more.
Get the sound sleep you need – don’t hesitate and book a consultation at Leading Edge Behavioral Health today.
This is the first step to a good night’s sleep for you.
FAQs
How can I cure insomnia fast?
Some quick and sure ways to deal with this are deep breathing, progressive muscle relaxation, and a steady bedtime. These methods relax the nervous system and help sleep onset.
Why is my body not letting me sleep?
Stress, anxiety, and disrupted circadian rhythms seem to be the common culprits. Also, bad sleep hygiene, consumption of heavy meals, or drinking caffeine close to bedtime may be impediments to it.
How to get sleep naturally?
Natural methods of getting sleep:
- Warm baths.
- Relaxing herbal teas; for example, chamomile.
- Eating snacks that contain melatonin, such as almonds or tart cherries.
- These remedies, as well as yoga and meditation, can improve sleep hygiene naturally.
What drink is good for sleep?
The melatonin in tart cherry juice has been shown to improve sleep quality. Another tip may be chamomile tea, golden milk (turmeric and warm milk), or peppermint tea.
How to get sleep fast?
Practice the 4-7-8 breathing pattern, make the room dark, and use visualization to minimize your busy thoughts. The techniques reduce your mind and body stress and you get to sleep quicker.