Over 60? 3 Proven Ways to Sleep Faster! ( #3 is Military Technique) Doc Cherry

Do you find it hard to sleep? Did you know the military actually uses a special technique? so that they can fall asleep in less than two minutes despite how stressful and how noisy their What is the environment? You will learn that in this video today. Plus, stay with me until the end. because we will review together the checklist provided by the American Geriatric Society so that seniors can sleep more deeply and better. Hi, this is Dr. Cherie again, physical medicine and rehabilitation specialist therapy is teaching you practical tips that you can put into use right now. That's why if you not subscribed yet? Please don't forget to click the subscribe button below so you will Be a part of our growing community seeking natural ways to improve their health. More often than not, seniors actually lack deep sleep. They usually go back and forth. to the comfort room to urinate. They are experiencing body pain at the same time They're overthinking. That's why, even if you're already tired, you can't sleep. Immediately. But do you know there is actually also a scientific explanation for this? because as we age, our hormones tend to experience timing issues as well. For instance We have reduced melatonin at night, which is why you are having difficulty sleeping. because melatonin, as you know, is considered your sleep hormone. But at the same time Cortisol levels can also rise. That's why most of us tend to overthink at night. But here are three quick, natural fixes that will help you fall asleep faster and sleep better. Sleep position. This is an underrated secret. If you're currently suffering from back pain, sciatica, knee pain—there is a reason why you can't fall asleep right away at night. But here's a hack that can Help you. If you're accustomed to sleeping on your back, just place a thin pillow under your knees. This can help you sleep better. If you are currently suffering from back pain, it is effective. because in this position there can be less stress on your sciatic nerve, especially if you're suffering from sciatica, where you feel numbness in your lower leg and in your foot. At the same In this position, your muscles are more relaxed. This results in less pressure and less pain. Better sleep. If you're used to sleeping on your side, here's what you need to do. Simply put a thin pillow between your knees. This is helpful if you are currently suffering from sciatica and back pain because it helps with the normal curvature and the normal alignment of your spine and your pelvis. At the same time, if you're suffering from knee pain, it decreases the pressure in your knee joint. That's why less pain, better sleep. The second technique is an anti-overthinking technique. This is very helpful if you're constantly overthinking. This is called the 4-7-8 breathing method. With this technique you simply inhale through your nose for four for four seconds, hold for seven seconds, and then exhale for eight seconds. Let's do it together. Inhale 1, 2, 3, 4. Hold 1, 2, 3, 4, 5, 6, 7. Exhale 1, 2, 3, 4, 5, 6, 7, 8. Repeat the 4-7-8. five times. When you're done, you can notice that your heart rate had already slowed down, and your cortisol levels have also decreased. In this way, you will become More sleepy. Our third technique is the military method. This is a quick and very effective hack. What you're going to do is close your eyes. You want to relax the muscles in your eyes. and on your forehead. Relax your cheeks as well as your cheekbones. Relax your chest and your abdomen at the same time. Relax the muscles in your lower leg and in your foot. This time you take deep Slow breaths, and imagine you are in a hammock on a beach that is very quiet and very serene. You say it again in your mind. Don't think, don't think, don't think. In less than two minutes, You will notice you will feel sleepier. This is a trick soldiers use so they can fall asleep faster. and better. Before we proceed with the checklist, as recommended by the American Geriatric Society to improve senior sleeping habits. At this point, if you have found value in this video, Please don't forget to click the like button below. This way, our team will be more encouraged. to create more helpful and useful videos for you. Here is the checklist that our seniors can follow so you can fall asleep faster and sleep better every day. Establish a consistent time for going to sleep and for you to wake up even on weekends. Good sleeping habits start right here. Exercise even For 20 minutes every day. Then at night, rest. Have a dark, quiet, and well-ventilated room. Avoid drinking coffee and smoking cigarettes, especially in the afternoon. Even though you You might feel that this is actually helping you in the long term, but it can affect your ability to sleep. Also limit your screen time on the television and on your cell phone 30 to 60 minutes before You sleep. Avoid naps in the afternoon because this is the most common reason why our seniors find it difficult to fall asleep right away at night. So to recap, if you want to fall asleep faster and more deeply, Try these three natural quick fixes: sleep posture, the 4-7-8 breathing technique, at the same time military method. If you find it difficult to sleep well at night because you frequently go to the CR to urinate, check out this video here. It will greatly help you. It will target specific muscles in your pelvic floor. Very useful, especially for women. Also if you You have reached the end of this video, please comment where you are from in the comments. section below because I would really love to know. Thank you very much for watching. I'll see you in our next video.