Simple steps that help you fall asleep easily, including relaxation exercises

Night and day habits are reflected in your sleep at night, so if you suffer from insomnia and sleep disorders, then your wrong habits may be the reason behind sleep difficulties, especially if you do not have health problems that prevent you from sleeping such as: chronic pain or sleep apnea, in this report we learn about 4 simple steps to help you fall asleep easily, according to the American "Cleveland Clinic".

Michelle Drerop, a behavioral sleep disorder specialist at Cleveland Clinic, said: “Many underlying health problems, such as chronic pain, sleep apnea, or GERD can cause you insomnia, but if your difficulty sleeping is not due to health problems, here are some tips. That can help you get back to sleep quickly.

Relaxation exercises: Try to relax your body to fall asleep, from your toes to your forehead, and tighten each muscle group for five seconds, then relax.

-If you can't go back to sleep after about 15 to 20 minutes, get up from bed, and use the "mental clock" to estimate how long you have been awake after 20 minutes of waking up, get up and leave your bedroom..Do not spend time in bed trying to sleep, You likely worry about not sleeping and then learn to associate the bedroom with not sleeping well. ”Find a non-enjoyable activity Listen to soothing music and when you start to feel sleepy, go back to bed.

Establish a consistent sleep and wake schedule - even on weekends and holidays, the best thing is to go to bed at the same time and wake up at the same time every day.

Avoid consuming caffeinated beverages or foods before bed, do not drink caffeinated beverages for at least five to six hours before you plan to sleep. Caffeine can play a major role in not getting a good night's sleep.

Make your sleeping environment comfortable. The room should be set to a temperature that is neither too warm nor too cold.

One hour before bedtime, stop work or other intellectually challenging tasks, switch to something calming, like reading a book.

Do not watch television or play with electronic devices while lying on the bed. Otherwise, we link the bedroom in our minds with these things and this makes us suffer from insomnia.