I have seen an old tricktok ‘Sleep Hack’ that wanders again and I’m present to tell you whether it is boiling in water and it will not be the result of drinking before bed The best sleep of the night you never did. Surprisingly, I know.
As you can imagine, I am happy to see the rise of the ‘Sleep Maxong’ trend. Being an editor of sleep features for the Tom guide, it is great to see how important sleep is for our overall health.
However, as is expected from the tired world of social media, it has brought with it a lot of extraordinary, unconfirmed ways. Hack your sleep.
Enter lettuce water.
I will briefly eliminate this method of sleeping quickly, but I’m here to provide some real, science -based methods that you can sleep quickly tonight. And the next night. And next.
Why Drink Latesh Water Wouldn’t Help You Sleep Fast
So, we have established that it does not work. But why not? If you put the kettle down and pop back this letter back into the refrigerator, I will explain.
The reason for this hack’s popularity was that a simple, 50 seconds of tectic video of a woman trying.
After making a mug of steamy lettuce, the creator of the content enabled himself to open his eyes, how effective the benefits of sleeping sleep. This video affected more than 1.5 million likes and more than 13,000 comments of users who expressed their enthusiasm for this new hack.
Latesh has been a long time Is known for its side effectsThank you for an ingredient called Lactoharium. However, the only scientific evidence around the effects of this substance on sleep is in mice.
The study is often referred to, Pantobarbetol induced Sleep on Latesh (Lateka Cytawa) Types of Sleeping EffectDelay sleep, measure the duration of sleep.
Although they saw a decrease in sleep delays with some type of Latesh (Roman), some did not make any difference. It was a sleep period that increased for all different letters used. But, researchers used dry, powdered lettuce leaves and seeds, and to repeat it, the consequences found on mice are not the same in humans as the results we see.
Therefore, the evidence that backs this sleep method is strictly limited. And, even if the ridiculous effect of lettuce in humans proved to be, you probably. There is no effect with a cup of leaves in the water.
3 Science -backed ways sleep quickly
Well, it’s ending. Now is the time for good things. Real, science-based, in fact sleep correctly-starting from today.
1. Breathing exercises
A The study appeared in 2019 It has been found that the use of breathing techniques such as slow, deep breathing, insomnia is an effective treatment and can help you sleep quickly.
One of the reasons for these exercises being effective is that this paralysis stimulates the sympathetic nervous system, responsible for our comfort and digestive response, and contrary to our sympathetic nervous system, which triggers our ‘fight or flight’ response. As you can imagine, the latter answer is not very conducive to sleeping.
Breathing techniques such as 4-7-8 methods or box breathing (breathing for 4 seconds, holding for four seconds and breathing for four seconds) is very easy to try your bed. You will feel how effective they are when you feel that your body is allowed to end any stress.
2. The progressive muscle softly
Studies have proved that an exercise is known as progressive muscle relaxation Improve sleep qualityFor, for, for,. Increase slow wave sleep (Known as deep sleep) as well as relax the brain and body.
Again, when you are struggling to sleep, this is an easy way you can use on bed. This includes working below the upper part of your body, slowly tennis to each muscle group and then let it go.
Feeling your attention and then relaxing helps to focus your brain and brings you to your body, and the release of stress helps to rest your body.
When pairing with deep breath for every release of stress, you can stimulate your wigs nerves that will activate your parasitic nervous system and slow down your heart rate.
Together, it helps you get a mentality and physical condition that is ready for sleep.
3. Keep a permanent sleep schedule
Now, when you can try the last two ways tonight, it can make some plans. But this is the most important and effective way to fall asleep quickly.
Our sleep is controlled by our headcadin rhythm. This is a physical watch that we feel regular when we feel sleepy and when we depend on the release of sleep hormones such as Melaton and Cortisol.
By keeping the same wake up and sleep every day, you will naturally feel sleepy in the evening and encourage in the morning. Basically, you keep your internal watch in ‘time’, namely Malaton (sleep hormone) will be released near your bedtime so that sleep can be easier and faster.
A Recent studies It has been found that regular sleep is more important than how many days you sleep. So do not understand this simple change of lifestyle. Instead, see our guide on how to fix your sleep schedules.
