How You Can Treat Sleeping Disorder in 12 Mins

A chronic sleeping disorder can negatively impact your general well-being and mental health, but uninterrupted sleep is necessary to give your body the rest it needs. Lack of sleep can make it more difficult for you to carry out your office work, college schedule, or complete your daily chores.  

Increased activity while sleeping, inconsistent sleep, and excessive daytime tiredness are a few of the signs and symptoms of sleep problems. However, there’s another problem that people with sleep disorders have to deal with, and that is the trouble falling asleep, which can be so frustrating.  

You may require more sleep than others or less sleep, but eight to nine hours of sleep a night is what doctors advise for people. When you have trouble falling asleep, your sleep time can be reduced, and you won’t get proper rest at all. Here, let us discuss the best ways to fall asleep in just 12 minutes after going to bed.   

What is Sleep Disorder? 

A list of illnesses known as sleep disorders impair one's capacity to get a good night's sleep on a regular basis, and these problems are on the rise worldwide. They are brought on by medical conditions or excessive stress, and in a survey, almost one-third of working people said that they sleep for less than six hours a night. If these problems start happening frequently, and start to get in the way of everyday work, that is called a sleeping disorder.  

Sleep deprivation can negatively affect energy, mood, focus, and general health, and may occasionally be a sign of another physical or mental health issue. Once the underlying cause gets treated, these sleep issues could gradually go away in those cases. Sleep problems come in many varieties, keep reading to find the most common sleep disorders that may trouble you personally.   

• Chronic insomnia: For at least three months, you have struggled to fall asleep on most nights, resulting in fatigue or irritability.   
• Obstructive sleep apnea: This condition causes you to snore and experience breathing pauses during the night, and if not treated, it can be deadly. 
• Delayed sleep phase syndrome: The symptoms of delayed sleep phase syndrome include difficulties falling asleep and can keep you awake for at least two hours after you go to bed. 
• REM sleep behavior disorder: When you are in the rapid eye movement (REM) stage of sleep, you start moving and acting out while dreaming, and this is known as REM sleep behavior disorder. 
• Narcolepsy: With narcolepsy, you are unable to control your sleep/wake cycles, and that can completely mess up your physical health.   
• Shift work sleep disorder: As a result of your work schedule, you experience difficulty falling asleep and staying asleep, as well as feeling drowsiness at inappropriate times during the day.  

How to Fall Asleep In 12 Minutes?

If it takes you a long time to fall asleep after going to bed, you may be suffering from a sleeping disorder, which is bad for your health. However, there’s no need to worry, let us give you a few tips that will solve the issues.   

1. Use of Guided Imagery 

To assist your body and mind get ready for sleep and to stop sleep disturbances, try picturing or remembering a quiet place or calming experience from your past. Carefully picture your body releasing tension as you immerse yourself in every sensory aspect of the scenario you've envisioned.  

Inhale deeply and slowly, and concentrate on the details of that scenario, the sights, sounds, and smells, all should be in focus to fully immerse yourself in the peaceful environment. Using a pre-recorded soundtrack, such as white noise to guide your thoughts might also be beneficial, and you can easily find these records online for free.   

2. Try Meditation 

You could fall asleep more quickly if you use meditation techniques for restful sleep, and mindfulness meditation provides particularly good outcomes. One of the main principles of mindfulness meditation is to promote relaxation by letting go of stress and judgment and concentrating on the here and now. When mindfulness is used before bed, it may help lower anxiety and facilitate the process of letting go of unpleasant feelings, and that will help you fall asleep in minutes. When you first start using meditation techniques, you will notice that it calms you, and as a result, you start to relax and go to sleep quickly. 

3. The Military Method 

This approach is based on military procedures and has gained notoriety after the publishing of the book Unwind and Win: Championship Performance. The entire military procedure takes just a few minutes, and it is done in a step-by-step method, which we have explained below.  

• Try to contract and then release the muscles in your face and let your tongue loosen up. 
• Lower your shoulders so that they are touching the bed properly, and place your arms lightly by your sides. 
• Breathe in a calm manner and inhale and exhale deeply while letting your legs relax.  
• Do not focus on your thoughts and think about the next day's activities, and that will help you clear your mind.   
• Imagine yourself in a tranquil situation, but if you are unable to picture such a scenario, try to remove any thoughts from your mind.  

Follow these steps, and you will fall asleep in a few minutes, however, it's crucial to remember that there is only anecdotal evidence to support this method's efficacy. Even though it's mentioned in a lot of blogs, further research is required to demonstrate that this is a scientific way to fall asleep. 

4. Peaceful Music 

It may be challenging to get to sleep in a loud environment, and constant loud noise can create sleep disturbances as well. You will discover that relaxing music reduces any unpleasant thoughts and reduces stress so that you can tune out troubling thoughts. To establish this habit, make a playlist of your favorite relaxing music with at least 10-15 minutes duration so that the music will keep playing until you fall asleep.   

5. Try Aromatherapy 

Aromatherapy has long been used by people to help them relax and fall asleep, and this process to improve sleep conditions often gets recommended by yoga practitioners. They mainly recommend using lavender oil, just put a few drops on your pillow before your bedtime, and the scent will relax you, and you will easily fall asleep.   

6. Progressive Muscle Relaxation 

For people with anxiety, progressive muscle relaxation is a well-liked method because it has the potential to facilitate the falling asleep process, and you also experience a higher-quality sleep. Use this method by tensing all the muscles of your body and then deliberately releasing each set of muscles, and keep repeating this process. Most people nod off in the middle of this activity or shortly after finishing it, and even the novices get the hang of it in a few days.   

Final Remarks 

Most individuals usually need about twenty minutes to fall asleep, but people with sleep conditions may require hours to fall asleep after going to bed. Some strategies and tactics can shorten this period, particularly if people use them frequently and correctly. The steps we have discussed above will definitely help you with sleeping issues, but if you have serious underlying health conditions, they may not always work. In such cases, it is best that you visit a doctor and get a full-body health checkup under their supervision.  

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