Sleep induction is a deliberate attempt to sleep with various techniques or methods of treatment, practiced to prolong sleep periods, improve sleep effectiveness, and to reduce or prevent insomnia.
Video Sleep induction
Darkness and calm
A dim or dark environment with a calm and peaceful sound level conducive to sleep. Stopping in the bedroom, drawing a curtain to block out the sun and closing the door is a common method of achieving this. When this is not possible, as in airplanes, other methods may be employed, such as masks and earplugs for the airline's frequent bedding to passengers for this purpose.
Maps Sleep induction
Activity
Guided imagery
To relax and encourage sleep, meditation in the form of guided imagination can be used. The stereotypical method is to count the sheep, imagine the sheep jumping over the fence, while counting them.
In most of the activity portrayals, the person imagines a countless number of identical white sheep jumping over the fence, counting the number who do it. The idea, perhaps, is to engender boredom when occupying the mind with something simple, repetitive, and rhythmic, all of which are known to help humans sleep. It might also simulate REM sleep, straining people's eyes.
According to a BBC experiment conducted by researchers at Oxford University, counting sheep is actually a lower way to encourage sleep.
Hot bath
The daily sleep/wake cycle is related to daily body temperature cycles. For this reason, hot baths that increase core body temperature have been found to improve sleep duration and quality. Immersion for 30 minutes in a shower of 40 degrees Celsius (104 ° F) - which raises the body core temperature by one degree - is suitable for this purpose.
Sex
Sex, and especially orgasm, may have an effect on the ability to fall asleep to some people. The period after orgasm (known as the refractory period) is often an increase in relaxation, which is associated with the release of oxytocin and neurohormon prolactin.
Yawn
Yawning is generally associated with immediate sleep, but it seems to be a measure to keep the passion when drowsy and prevent sleep rather than stimulate it. Yawning may be a signal that the body is tired and ready for sleep, but a deliberate attempt to yawn may have the opposite effect of sleep induction.
Sleeping pills
Hypnotics, sometimes referred to as sleeping pills, may be prescribed by doctors, but their long-term efficacy is bad and they have many adverse effects including daytime sleepiness, accidents, memory impairment and withdrawal symptoms. If they should be taken, the preferred option is benzodiazepines with short-term effects such as temazepam or new Z-drugs like zopiclone. Or, in isolated cases of sedatives such as barbiturates can be prescribed.
Unprepared drugs
A number of nonprescription medications have proven effective in promoting sleep. Tryptophan amino acids and their related compounds 5-HTP and melatonin, have a common use, with prescription drug ramelteon operating on the same biochemical pathway. Herb valerian is also effective in inducing a relaxed state conducive to sleep.
Food and drink
An urban legend states that certain foods such as turkey and bananas are rich in tryptophan and thus help sleep, although this has not been confirmed by the study.
Alcohol
Alcoholic drink or neonatal drink is an old folk method that will cause sleep, because alcohol is a sedative. However, when blood alcohol levels subside, there is a rebound effect: people become more alert and tend to wake up too quickly. Also, if they continue to sleep, REM sleep is promoted, and this can lead to a clear nightmare that can reduce sleep quality.
Warm milk
A cup of warm milk or a milk-based drink is traditionally used for sleep induction. Hot chocolate is also a traditional sleeping beverage but contains high levels of xanthine (caffeine and theobromine), which is a stimulant and can therefore be counterproductive. Also, a little turmeric powder with warm milk reduces stress and triggers sleep. The taste of milk can be enhanced by adding honey and/or vanilla.
See also
- Hypnotic induction
- Somnolen is quiet
- Postprandial firmness
- Sleep disorders caused by caffeine
References
Source of the article : Wikipedia
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