You possibly have a sleeping disorder if you fall asleep right after going to bed?
If you fall asleep right after going to bed, there is high possibility that you have sleeping disorder.
There are people who say, “I can fall asleep within 5 minutes after going to bed” or “I have never had a problem about sleeping because I can fall asleep right after going to bed.”
But if they can fall asleep immediately, that means the amount of their sleep is insufficient so they possibly have behavior induced insufficient sleep syndrome. Their brain is sleepy but is in a state that is forcibly awakened by giving stimulation. The symptoms of this disorder are feeling strong sleepiness suddenly during the daytime, tiredness or lassitude that you can’t recover from, etc.
How long should we take to fall asleep?
Our brain is designed to fall asleep about 10 minutes after going to bed. The 10 minutes is time to doze off comfortably
How can we improve this sleeping disorder?
It is recommended to go to bed 15 minutes earlier than usual and increase accumulated sleeping time, resulting in 7.5 hours’ additional sleeping time in a month.
How can we know whether we sleep enough or not?
Check if you are sleepy 4 hours after you wake up. Brain should be most active 4 hours after waking up. If you don’t feel sleepy at this time, even if you only sleep for 3 hours, you are successful to adjust your body. On the contrary, even if you sleep for 10 hours, if you feel sleepy, that means you had low quality sleep for a long time.
What should we do when we can’t fall asleep?
The structure of the brain makes us not able to sleep for at least 1 hour if we can’t fall asleep within 15 minutes. So when you can’t fall asleep, it is better to get out of the bed and sit on a chair in the dark room. We have antigravity muscles which support our body and relaxing these muscles makes us sleepy. There is a part of antigravity muscles at around the jaw. While sitting on a chair, look up raising the jaw up and keep the posture for 5 seconds and then slowly lower the jaw down. If you repeat this movement 3 times, your body relaxes and you feel sleepy so go back to the bed to sleep.
What is the good way to sleep deeply?
Before you go to bed, warm the ankles by showering with warm water.
We can sleep deeply when our core body temperature goes down. Warming the ankles induces the sweat on the bottom of the feet. When the sweat vaporizes, heat of vaporization occurs. The heat of vaporization cools down the blood in the feet and the blood circulates the body, resulting in cooling the core body temperature. 1 hour before going to bed, warm each ankle for 10 seconds with shower.
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