As part of the vital functions of the body, sleep is often put to the test. Between stress, chronic pathologies or ceaseless brain activity, it is difficult to fall asleep. But then, how to find a peaceful sleep? Just use this fast and effective method!
Our life is punctuated by the cycle of sleep. This is characterized by four phases of sleep including: falling asleep, mild slow sleep, deep slow sleep and REM sleep. These phases are repeated in 3 to 5 cycles of about 90 minutes, which follow one another during the night.
Sleep and the brain
Currently, sleep is recognized as a real form of brain activity. Indeed, various groups of neurons intervene during each phase of sleep, either for the relaxation of the muscles or for the regulation of sleep. Sleeping is explained by the action of a complex network of neurons, located in different areas of the brain and not in a single center of sleep or waking. In addition, our body produces substances that accumulate during the waking phase, to facilitate sleep, such as serotonin or certain hypnogenic proteins that are secreted by the hypothalamus, that is to say a small region, located in the heart of the brain, involved in the regulation of vital functions (hunger, thirst, body temperature, sleep) and emotional.
However, this sleep-specific cerebral activity can be disrupted by various factors, both psychological (stress, anxiety, depression), physiological (intense physical activity in the evening, excess of caffeine, taking medication), environmental (noise, light, staggered hours) or pathological (illness, fever, chronic fatigue).
The consequences are then visible by sleep disorders that impact the quality of life, mood, immune system, weight, metabolism, performance and function of the brain. In fact, a study conducted by the University of Tel Aviv (Israel) shows that lack of sleep is at the root of a slowdown in brain activity. Neurons in the temporal lobe, the part of the brain associated with language, oral comprehension, hearing, memory, emotions and sight, are the most affected. In addition, vigilance is disrupted, which increases accidents.
Thus, it is essential to have quality sleep and to fall asleep properly. But how to do it ? Here is a fast and effective technique!
Falling asleep in 30 seconds is possible!
This technique of falling asleep in less than 30 seconds is based on a long-term process of sleep training. At the end of this training, you will be able to fall asleep automatically and without difficulty.
The first step is to perform naps not exceeding 20 minutes. Micro-siestas restore the functioning of the immune system while reducing stress, according to US scientific research published in the Journal of Clinical Endocrinoogy & Metabolism. These naps of short duration thus make it possible to fight against the consequences of the disturbances of the sleep and to find a normal and healthy cycle, which in the long run improves the capacities of sleep and the quality of the sleep. However, care must be taken to respect this 20-minute duration so that the nap is optimal.
The second step is respect for one's biological clock. Indeed, it is necessary to wake up and go to bed every day at the same time, whether during the week or the weekend. A team of researchers from the University of Pittsburgh (Pennsylvania, USA) has pointed out that a shift, as small as it may be, in sleep hours compared to the circadian rhythm increases the risk of suffering from diseases. Moreover, this habit allows the brain to react positively and systematically to falling asleep. Thus, you will be able to fall asleep quickly, in less than 30 seconds, as soon as you need it, that is to say for a micro-nap or a good night's sleep.
The third stage is illustrated by a period of adaptation and a change in lifestyle. In addition to micro-naps and bedtime schedules, be sure to have a varied and balanced diet and exercise regularly. In addition, you can use other natural means of relaxation that improve the quality of your sleep, such as meditation or the use of plants (lavender, chamomile, verbena).
The duration of this training varies from one person to another but know that eventually you can find a quality sleep by falling asleep in less than 30 seconds because your brain will be adapted to these new habits.