How to Cure Insomnia in 12 Minutes: Strategies for Sleep | Credihealth

If you’ve ever struggled with insomnia, you know how it can affect your daily life. Sleep is an important factor for neuroplasticity, and chronic insomnia can have serious consequences. Fortunately, several techniques and lifestyle changes can improve the quality of your sleep. In this article, we explore a 12-minute approach that can help you combat insomnia effectively.

How to cure insomnia in 12 minutes?

Are you looking for “how to solve insomnia?”. Here are a few tips and methods that help cure insomnia:

1. Exposure to morning light

Start your day with five minutes of natural sunlight. This exposure helps synchronize your circadian rhythm and tells your body it’s time to be awake. Go outside and enjoy the morning sunlight.

although the cure for insomnia is quite difficultyou can check out these tips to get the perfect sleep in 12 minutes.

Also read: What is the best sleeping position?

2. Limit blue and white light at night

a study says that excessive exposure to blue and white light, often emitted by electronic devices such as computers and smartphones, can disrupt your sleep. To combat this, you can activate a blue light filter on these devices. If you find it necessary to use electronic devices within two hours of bedtime, it is a good idea to lower the screen brightness to its lowest level and maximize the blue light filter. This can help minimize the impact of excessive light exposure on your sleep quality.

3. Read Your Way to Sleep

Sleep is quite important. Therefore, reading can be an effective way to fall asleep, but the key is to read something that is not too engaging. Choose something uninteresting to help you fall asleep.

4. Light in the morning, dark in the evening

Exposure to sunlight is a key factor that affects your sleep-wake cycle. Light exposure plays a crucial role in regulating your circadian rhythm, your body’s internal clock responsible for controlling your sleep patterns.

5. Listen to an uninteresting eBook

Choose an eBook or an audiobook on a topic that doesn’t interest you. The monotonous content can make you tired and improve your ability to fall asleep.

Also read: Is 6 hours of sleep enough?

6. Use your imagination

Engaging your imagination in a repetitive and calming way can also help.

Imagine your happy place

Imagine you are in your most peaceful place. Think about every little detail. Feel the soft sand under your feet or watch the waves on the beach. Creating these peaceful images in your mind can transport you to a fantasy world and help you fall asleep.

Also read:7 natural ways to sleep better for a healthy lifestyle

7. Yoga and meditation

If you find your mind has too many thoughts and worries, it can be difficult to fall asleep. Meditating or praying can be helpful in letting go of these worries and finding a sense of calm.

Meditation and yoga are helpful to stop overthinking, a habit known as rumination. Focusing your attention on calming activities can help you overcome your worries and anxiety.

Also read: Sleep Problems: How to Improve Without Medication in 8 Simple Ways

8. Prayer

If you have faith in a higher power, prayer can be a powerful way to release your worries and fears. Giving up control and placing your concerns in the hands of a higher power can provide comfort and peace.

9. Cure a stuffy nose

A stuffy nose can affect your ability to sleep. Dry air during the winter months can make stuffy noses worse.

10. Exercise for better sleep

Physical activity or regular exercise can help you improve your sleep cycle. Exercise, even for a short period of time, has a positive effect on your sleep pattern. Here’s how to incorporate exercise into your routine:

• High-intensity interval training (HIIT)

It is a form of exercise in which you perform high-intensity, high-energy aerobic activities in short bursts. The good news is that you don’t have to sweat or spend a lot of time doing HIIT. Try six sessions of two-minute high-intensity exercises throughout the day, such as jumping jacks, push-ups or jumping rope. HIIT can boost your metabolism.

If HIIT isn’t your exercise of choice, take a quick walk or jog for 12 minutes.

11. Try electrolytes

Maintaining good hydration is essential for a good night’s sleep. Dehydration can lead to restlessness. You can use electrolytes to promote relaxation and hydration:

Consider taking mineral or electrolyte supplements to help your body relax and combat dehydration. You can buy these supplements at health food stores or online. It is important to be careful with the dosage to avoid possible health problems.

12. Melatonin supplements

Melatonin supplements can help some people fall asleep quickly. Sublingual melatonin “melt tabs” can help you fall asleep in as little as 12 minutes. Although for some, melatonin may become less effective with long-term use, others may find relief with a nightly dose of 1-2 mg or more. If you have a disrupted sleep schedule due to shift work, melatonin may be helpful.

13. Drink herbal tea

Herbal teas can also be helpful. There are numerous herbal blends available that may suit your preferences:

1. Valerian, Skullcap, Kava and Chamomile: These herbal teas are popular for improving sleep. Explore different combinations to find the combination that suits you best.
2. Variety of herbal teas: Health food stores offer a variety of herbal teas that contain ingredients known for their sleep-inducing properties

14. Limit caffeine consumption

Research says caffeine, which is commonly found in coffee and certain drinks, can disrupt sleep if consumed too late. Here’s how to manage your caffeine intake:

If you are a heavy coffee drinker, consider cutting back on caffeine, especially after 4 p.m. Your body needs time to metabolize caffeine, and consuming it late in the day can disrupt your sleep. Some people limit caffeine to the morning hours or eliminate it.

Also read: Why I can’t sleep: 15 possible causes and tips

15. Check your medications

Certain medications can affect your sleep patterns, leading to insomnia or drowsiness. It is important to research your medications and discuss any concerns with your doctor.

16. Occasional sleeping medication

If you occasionally experience sleep disturbances, consider using over-the-counter sleep medications. These medications are intended for short-term use to address temporary insomnia. However, if you find yourself relying on sleep aids every night, it is advisable to consult your doctor.

Also read: Do sleeping pills help with sleep disorders?

17. Consult your healthcare provider

If your insomnia persists or worsens, see your doctor. There may be an underlying medical condition or medication-related problem that is contributing to sleep problems.

18. Seek medical attention

It’s important to get the proper evaluation and treatment to help you get the restful sleep you need. If you suffer from serious sleep disorders, such as waking up gasping for breath, frequent nighttime visits to the toilet, waking up early in the morning and being unable to fall back asleep, or difficulty breathing during sleep, it is advisable to consult an ENT specialist .

19. Sleep study

An ENT expert will confidently perform a sleep study to thoroughly evaluate your sleep patterns, with the utmost certainty to identify any underlying sleep disorders. Conditions such as sleep apnea can significantly disrupt sleep and may require specialized interventions.

20. Treatment for sleep disorders

Depending on the results of the sleep study, you can receive a diagnosis and treatment advice. In some cases, treatment options include continuous positive airway pressure (CPAP) therapy, Inspire therapy, or bilevel positive airway pressure (BiPAP) may be prescribed to help you manage sleep disorders.

Conclusion

A significant portion of the population may not realize that they may have a condition like sleep apnea. If you suspect that you are dealing with sleep apnea or other sleep-related problems, don’t hesitate to ask a doctor how to cure insomnia in 12 minutes. A doctor can help you analyze your sleep patterns and provide solutions for “how to prevent insomnia.”

Good sleep is crucial to one’s health and overall well-being. It ensures that people wake up fresh and energetic every morning. Therefore, it is essential for everyone to prioritize rest and not allow insomnia to get in the way of a healthier and more vibrant life.

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