3 PROVEN ways to SLEEP FASTER without SLEEPING PILLS| Doc Cherry

You're already very tired, but you find it difficult to fall asleep. Your thoughts keep on racing. Do you know that taking sleeping pills shouldn't be the number one choice for insomnia, especially for seniors, because it can cause side effects such as as falls, fractures, and dizziness. That's why in this video, you will learn about the three proven safe and effective ways to help you fall asleep faster and more deeply. That's why stay with me until the very end of this video. Every time you are stressed out, Your brain is actually in hyper-stimulation mode. That's why you find it difficult to relax. However, taking sleeping pills shouldn't be your first option. when you find it difficult to sleep, especially for seniors because it can cause side effects. Your approach should be centered on two. You have relaxation and you have stimulus control. Now, why does this even matter? A study was conducted and published in the Journal of Pain that actually demonstrated the absence Poor sleep is the number one predictor of pain the following day. This is actually relevant, especially for adults and seniors. who already have pre-existing conditions such as back pain, sciatica, and osteoarthritis. Here are the three proven and safe ways that you can Do this right now to help you fall asleep faster and more deeply. Brain dump. You only need a paper and a pen. No, your phone won't work for this because the light emitted Your phone can actually help you stay awake. With this, you're just going to put everything that has has been bothering you, including your to-do list. On the opposite side, You try to specify what you can do the following day. For example, the electric bill here, and then you write On the other side, call the electric company at 9 a.m. tomorrow. You do this until everything that has It has been bothering you; it has been written down. Then you try to tell yourself, I will do this tomorrow. This is a simple tip you can follow. especially if you tend to overthink things A study published in the Journal of experimental psychology actually proved and showed that people who write to-do lists before going to sleep, They tend to fall asleep faster and more deeply. Now be honest, are you doing this consistently? Yes because I would really love to know If you're already practicing this. Number two, this is called guided breathing. And you can do this while sitting down or lying in bed. To do this, inhale deeply through your nose for 2 seconds And this time, exhale through pursed lips for 4 seconds. You need to repeat this 1 to 10 times. The effect of this is almost immediate. It's like a reset button for your nervous system. that will tell your body to relax. It will slow down your heart rate and then your breathing. A study conducted and published in Frontiers of neuroscience actually showed that decreased heart rate and respiratory rate has been linked to reduced anxiety and stress and linked with improved sleep. Half bath and shower using lukewarm water between 40 to 42 degrees Celsius. A meta-analysis, which is actually a combination of different studies, actually showed that taking a half bath Taking a bath or shower using lukewarm water is an effective way to induce sleep. If you have a problem with insomnia, try these safe and proven methods. You have brain dump, guided breathing, and a half bath or shower using lukewarm water. These are safe and natural ways to help induce sleep without The side effects of sleeping pills. If you have reached the end of this video, please comment your age in the comment section below because I would really love to know Also, if the reason for your inability to sleep is because of frequent urination at night, or otherwise known as nocturia, We have a video specifically for that. Check it especially for women who had a normal delivery because the actual common cause of that is weakness in our pelvic floor muscles. I will put the link to the video in the description box below. Thank you very much for watching Now more than ever, health is indeed our first wealth I'll see you in our next video.