Tips for deep sleep in 3 minutes with peacefully

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Begin to breathe slowly and deeply; now you have to only focus on inhaling and exhaling. feel the muscles of your face, shoulder, chest, and leg relax. Now clear your mind. Imagine yourself lying in a canoe on the calmest lake under the blue sky, listening to the gentle sounds of nature. Another way is 10 seconds tell yourself, don’t think, don’t think, don’t think again and again. Relax completely with a calm and empty mind, Now you are ready to sleep.

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The importance of Deep Sleep

Deep sleep provides physical and mental benefits, including growth hormone release, muscle and bone repair, immune system strengthening, energy restoration, cell regeneration, muscle blood supply, and brain health.

How many hours of sleep do I need?

  • Newborns (0–3 months): 14–17 hours of sleep per day.
  • Infants (4–11 months): 12–14 hours of sleep per day.
  • Toddlers (1-2 years): 11–13 hours of sleep per day.
  • Preschoolers (3-5 years): 10–12 hours of sleep per day.
  • School-age children (6–13 years): 9–11 hours of sleep per day.
  • Teenagers (14–17 years): 8–9 hours of sleep per day.
  • Adults (18–64 years): 7-9 hours of sleep per day.
  • Older adults (65+ years): 7-8 hours of sleep per day.

How can I improve my sleep quality?

Create friendly environment by making your bedroom dark, avoiding screens before bedtime, removing electronic devices, and practicing deep breathing
exercises, meditation, listening to calming music, engaging in physical activity, and taking melatonin supplements.

Create friendly environment by making your bedroom dark, avoiding screens before bedtime, removing electronic devices, and practicing deep breathing
exercises, meditation, listening to calming music, engaging in physical activity, and taking melatonin supplements.

How can I reduce stress before bed?

Take a bath before bed Create a to-do list for tomorrow, minimize distractions by silencing notifications, try guided meditation, focus on positive experiences, read light-hearted books, and exercise but not close to bedtime. These strategies help clear the mind, reduce stress, and prepare for sleep by reducing screen time.

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