Managing stress to control high blood pressure.National Heart, Lung, and Blood Institute. Sleep deprivation and deficiency: Healthy sleep habits.In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Systemic hypertension: Mechanisms, diagnosis, and treatment. Department of Health and Human Services and U.S. 2020-2025 Dietary guidelines for Americans.Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association. Nonpharmacologic prevention and treatment of hypertension. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. See more: Tips on getting the most out of your sleep
Get out of bed and practice a relaxing activity or hobby until you feel yourself getting drowsy. The longer you lie in bed without falling asleep, the more you stress that you aren’t falling asleep. If you’re lying in bed trying to fall asleep and 20 minutes pass, don’t keep lying there. See more: Best mattress for back pain Always follow the 20-minute rule Avoid any areas where you might experience pain when you tense your muscles.
See more: Best mattress of 2022 Falling asleep with the military method So it’s important to find ways to calm your body and mind long enough that you feel relaxed enough to take a snooze.Ĭontinue reading to learn how the military method, meditation and muscle relaxation can improve sleep latency and lull you to sleep faster than you ever could counting sheep.
And in turn, poor rest can have a negative effect on your mood, metabolism, cognitive skills, your immune system and overall health. It turns out you may be harming your quality of rest if it takes you longer than 30 minutes to fall asleep.
This is especially true if you suffer from anxiety or stress. The average person takes around 10 to 20 minutes to conk out at night, but as some know far too well, it can take much longer after what seems to be an endless fit of tossing and turning. Sleep latency is a term used to describe the amount of time it takes for a person to fall asleep.