6 Ways to Fall Asleep in 30 Seconds, Effectively Preventing Insomnia

Kapanlagi.com - Sleep disorders or insomnia can disrupt the sleep process. One factor that can cause insomnia is a lack of normal sleep duration.

Quoted from Healthline, the sleep needs of each person vary, but in general, most adults need between 7 to 9 hours of sleep each night.

To overcome insomnia problems and achieve adequate sleep duration, here are some ways to quickly fall asleep in 30 seconds that are summarized from various sources, on Thursday (22/02/2024).

1. Make Sure the Lights Are Off

Illustration photo of turning off the lights, source: Hello Sehat

Before applying the technique of falling asleep in 30 seconds, make sure to turn off the lights in the room first.

This step is quite important because darkness in the room can help maintain a normal heart rate during sleep and reduce the risk of hypertension.

2. Cleaning the Body and Wearing Comfortable Clothes

Illustration photo of cleaning the body and wearing comfortable clothes, source: Alodokter

Soaking in warm water can be a quick technique to get a restful sleep.

This is because warm water has the ability to reduce muscle tension and improve blood circulation.

After bathing, make sure to wear clean and comfortable clothes to make your sleep even more sound.

3. Avoid Taking Naps

Illustration photo of avoiding naps, source: Liputan6.com

Quoted from the Sleep Foundation, taking naps focuses more on the Non-REM phase and reduces the necessary rest time, making it difficult for someone to fall asleep at night.

4. Benefits of Aromatherapy

Illustration photo of aromatherapy, source: Merdeka.com

The benefits of aromatherapy are able to create a relaxing atmosphere that can improve sleep quality.

Some aromas that can be chosen for this therapy include lavender, chamomile, ylang-ylang, and sandalwood.

5. Turn Off Electronic Devices

Illustration Photo Turn Off Electronic Devices, source:Liputan6.com

Electronic devices such as computers, televisions, and mobile phones produce blue light, which can disrupt the production of melatonin hormone and disrupt the circadian rhythm.

Therefore, it is recommended to avoid using electronic devices at night for a more comfortable and faster sleep.

6. Setting a Comfortable Bedroom Atmosphere

Illustration Photo setting a comfortable bedroom atmosphere, source: Merdeka.com

Finally, make sure the room is arranged to create maximum comfort.

Adjust the room temperature within the range of 16°C-19°C, use clean blankets, and get rid of mosquito disturbances with special sprays.

7. What is the 478 Method to Fall Asleep Quickly?

The technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.

8. What Should You Massage If You Have Trouble Sleeping?

Quoted from another source, the bubbling spring point or Yongquan point (KI1) is located on the upper part of the foot's sole.

9. Why Can't Sleep at All?

Quoted from another source, some diseases that cause inability to sleep are commonly known as chronic insomnia, such as: Mental disorders, such as post-traumatic stress disorder (PTSD), anxiety disorders, depression, and so on.

(kpl/sma)