Did you know that sleep is not a waste of time but the key to a full and healthy life in all aspects?

If you’re one of the lucky ones who gets 7 to 9 quality hours of sleep each night, congratulate yourself. According to the Institute of Medicine’s Committee on Sleep Medicine and Research, up to 60 million Americans have chronic sleep problems that interfere with their daily functioning.

Sleep rejuvenates every cell in your body, gives brain cells a chance to repair themselves, helps flush out toxins that build up during the day, and activates neural connections that might otherwise deteriorate from inactivity.

Quality sleep helps your brain consolidate memory and learning, and prepare for the next day.

Sleeping less than seven hours a night has been associated with decreased overall brain activity, which can have a negative impact on weight, energy, skin, mood, overall health, and athletic, school, and work performance.

It affects making correct decisions, etc. There are innumerable causes that cause insomnia and many times they are related to some kind of worry or stress.

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Tips to fall asleep:

Practice meditation or deep breaths before bed.

Naam breathing to relax and calm the mind.

Sit on your bed in a comfortable position.

Close your eyes.

Cover your right nostril with your right thumb, the rest of the fingers point up. (remain with the right nostril covered during this practice).

Breathe long and deep through the left nostril for 7 to 15 minutes or until you fall asleep.

Listen to the sound of your breathing.

Note: Never practice this breathing inhaling and exhaling through the right nostril, as it will activate you and will not allow you to fall asleep.

2. Avoid watching TV and electronic devices before bed, at least one hour before going to bed.

3. Make sure that your room has a suitable temperature, that it is not too noisy, that it is dark. If necessary, use earplugs, you can try sound therapy, install light-blocking curtains, or wear an eye mask. Turn off electronic devices that emit blue light.

4. Do exercise every day to release stress.

5. Don’t take naps.

6. Clear your mind before bed. Instead of going to bed worried or angry, try to resolve emotional issues before bed.

7. Move the clock out of sight or turn it off at night so as not to get distracted over time.

8. Try to go to bed at the same time each night and get up at the same time each morning, even on weekends. Getting up at the same time every day, regardless of how much sleep you had the night before, will help set your internal body clock, which can help prevent insomnia.

9. Have a light and early dinner to give your body time to digest the food before going to bed.

10. Limit or eliminate alcohol consumption, as it can disrupt sleep.

eleven. Avoid caffeine before bed.

12. If you snore or have sleep apnea, it is super important that you seek help from a specialist. These problems can affect your health

12. Taking scientifically formulated nutritional supplements for sleep can give you the relief you need. Always prescribed by your doctor.

Take care of your sleep. Love your brain! When your brain works well, you work well.