According to statistics, only 53% of Russians fall asleep quickly and without problems. The others turn around for a long time, counting the sheep without success and wondering how many are left before the alarm rings (less and less!). Do you recognize yourself? Here are some techniques that will help you fall asleep quickly.
If you have anxiety issues, the cause of lack of sleep is likely rumination. This is a state in which a person repeats restless thoughts in their head over and over again. To reduce them, put your phone down at least an hour before bed, don’t read the news or browse social media. And then try doing this:
“4-7-8” technique
With its help, you can fall asleep in 1 minute!
Lie straight, close your eyes and relax;
Press the tip of your tongue on the roof of your mouth, just behind your front teeth;
Exhale completely:
Inhale calmly through your nose for four seconds;
Hold your breath for seven seconds;
Exhale through your mouth for eight seconds;
Repeat until you fall asleep (it will happen faster each time).
Military pilot equipment
First published in 1981 – proven!
Lie on your back, close your eyes and relax your facial muscles;
Lower your shoulders and let your arms rest freely;
Exhale and relax your chest;
Now remove the tension from your legs, from your hips to your toes;
Imagine an image that calms you – the sea, the forest, a sleeping cat;
If the obsessive thoughts don’t go away, repeat to yourself, “Don’t think!” » for 10 seconds.
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Progressive muscle relaxation technique
It’s a bit similar to the previous one, but there is one nuance: before relaxing, you need to tense up.
Raise your eyebrows high, hold them for five seconds and lower;
Smile widely, after five seconds, relax your lips;
Close your eyes tightly – for the same time;
Raise your head and hold it high for a count of five, then lower it onto the pillow;
Continue to tense and relax your entire body, from your neck to your toes.
“Oh, that’s it” technique
Cover yourself with a special weighted blanket. Its weight causes a deep sensory pressure effect that reduces arousal and suppresses activity in your sympathetic nervous system.
Source: The Voice Mag
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
