Aside of being one of the most pleasurable activties, at least for me, sleep is also one of the most important. It plays a vital role in health and well-being. Getting enough and good quality sleep can help yourphysical health, mental health, safety, and quality of life.
The lack of sleep can cause damage in an instant, such as a crash, or over the course of time. For example, constant sleep deficiency can raise the risk of certain health issues. It can also have a negative effect on the way you work, learn, react, think, and behave.
For people with prediabetes, lack of sleep becomes a problem, according to a study published just last month.
The study discovered that people with prediabetes who were sleeping 5 hours or less had a 70% chance to progress to type 2 diabetes over 2 years, compared to people sleeping 7 hours.
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That’s a very high risk, so you may want to look into your sleeping habits. In the meantime, take a look at these 3 science-backed tips to fall asleep.
#1 Use the “4-7-8” method
This method is championed by best-selling author Dr. Andrew Weil. It consits of a breathing excercise to relax you by increasing the amount of oxygen in your blood stream, slowing your heart rate, and releasing more carbon dioxide from your lungs.
#2 Blow bubbles
If you have grandkids, you probably have a bottle of bubbles around. You can use these to fall asleep! Marie E. Salas, M.D. says that they have a double effect: they’re hypnotic to look at and require a process of deep breathing to blow.
#3 Get up and do something for 10 minutes
If you’re having trouble falling asleep within 15 minutes of going to bed, get out and do some activity that requires you to use your hands and head. Stay away from digital screens, the blue light supresses the melatonin that is required to enter the sleep cycle.
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