How to sleep fast in 8 steps
In order to get to sleep faster and more deeply during the night, it is possible to apply a series of techniques and adopt certain attitudes that help to relax and facilitate the sweat, such as maintaining a relaxing breath, distracting the mind and relaxing the muscles.
Furthermore, in order to improve sleep and avoid drowsiness later on, it is important that people who suffer from insomnia, which makes it difficult to sleep, adopt some habits such as creating a schedule, practicing physical activity and avoiding drinking drinks that contain caffeine. in its composition after 17h.
But if you still find it difficult to reconcile the sweat, you must follow the techniques and exercises that we expose the continuation that will help you to sleep quickly:
1. Control your breathing
A slow and deeper breathing makes it easier for the body to relax and reduce the heart’s heartbeat, making the brain understand that it is time to decrease the daily rhythm, helping to sleep faster.
exercise: Practice the 4-7-8 method, which consists of inhaling through the nose for 4 seconds, holding the breath for 7 seconds and releasing the air through the mouth for 8 seconds.
2. Relax the muscles
Stress and anxiety make the muscles stay contracted, even without giving us an account of it. Therefore, a great way to relax to get hold of yourself is faster and practice a muscle relaxation technique.
exercise: find a comfortable position, preferably mouth up with the arms and legs alejados, and take a deep breath. When releasing the air, you must imagine that the muscles are relaxing, repeat 3 times. Next, imagine the muscles of each region of the body and its relaxation, one by one, from the feet to the head.
3. Distract the mind
An important cause of insomnia is the excess of worries and thoughts, which generates more and more anxiety and, as a consequence, the state of alert. To avoid this, it is possible to find ways of leading the mind to other types of thoughts, and facilitating relaxation and sueño.
exercise: spend 10 to 15 minutes around the area for a recap of the day that follows or a plan for the next day. Imagine what to do to have a better and perfect day, what helps to distract and calm the mind. This training is not recommended only if you are going through some stressful situation, it is better to focus on another type of subject such as a subject or the subject you are studying, for example.
4. Listening to relaxing music
Putting on relaxing music or soft sounds that help you stay calm and calm can be a good alternative to sleep faster.
exercise: buy a CD or download a music playlist to relax, calm down or meditate, these can contain peaceful songs or natural sounds like the rain, for example. Preferably do not use earphones, as they may disturb or mistreat the ears during the sweat. In the meantime, try to apply other breathing techniques or muscle relaxation.
In addition, some people feel more relaxed when they hear repetitive sounds or movements, which ends up triggering a pleasant sensation of hormigueo en la cabeza, el cuello y los shoulders, known as an autonomous meridian sensory response, Autonomous Sensory Meridian Response the ASMR, which promotes a deep sense of relaxation. Know more about it.
5. Focus on something
You should concentrate on a goal, a place or some object, imagining them with details, there are good ways to distract and calm your thoughts, making sure that you arrive faster.
exercise: focus on a beautiful landscape like a playa or a forest and imagine the details like the sound of water, animal noise, textures and smells. It is with the help of a deep breath and feeling that the muscles are relaxing each time the air is released.
6. Trying to keep the eyes open
Sometimes, trying to keep your eyes closed causes a lot of anxiety and makes it difficult for you to sleep, so just insisting can help you sleep more quickly.
exercise: if the sueño takes a while to arrive, try to keep the eyes open. If they are not working, it is preferable to get up and do some other activity, instead of staying in bed, you could be with your eyes closed and without being able to sleep, you could make your insomnia worse.
7. Adapt the environment
Any thing that is bothering the body increases the levels of stress and alejan el sueño, because having a suitable environment for sleeping is essential for there to be no insomnia, what you don’t pay attention to. Have a suitable temperature, reduce lighting and reduce unwanted noises are essential to allow rapid sweating. See how to program a good night in sueño.
exercise: Prepare the ideal room and sleep with these 5 steps:
- adjust the temperatureespecially if it’s a place where there’s a lot of heat, put in a fan or air conditioning;
- adjust the lighting, erasing the bright lights and lights of devices such as computers, cell phones or television. If it is necessary to have some type of lighting for about 90 minutes before the sweating, the bright orange light is preferable, which stimulates the production of melatonin, the sweating hormone. Avoid electronic devices as much as possible;
- Quit the noises that can bother youbut if it is not possible, buy the sound with a white noise device, which can be purchased at electronic stores, you can use a fan or a natural sound recording device;
- keep the body comfortable, investing in a mattress and pillows that dejen the body horizontally and, preferably with the body in a straight line. It is recommended to have a medium pillow to support the body and another to place it between the legs.
- use aromatherapy, using a few drops of essential lavender oil in the pillowcase or in the pillowcase. Find out more about essential oils and how to use them.
In addition, taking a hot bath also helps to relax, preferably in a bath with relaxing flavors.
8. Have a hot drink
Have a small snack or have a hot or relaxing drink before bed. Some options can be a pot of hot milk with milk or with a sweet galleta, cherries with rice milk, or a manzanilla or toronjil tea, for example, which increase the levels of tryptophan or melatonin, hormones that help to regulate it swan
In addition, there are some natural supplements such as melatonin or valerian, which are also useful to improve and regulate the sweat. Taking drugs such as Diazepam or Clonazepam, for example, is not a good idea, as it can not only cause dependency, but also generate other effects on health, such as changes in concentration and memory.
See these and other advice in the continuation video:
Verified by RJ9823 – Public Utility – cc2.0
Consult a Doctor | Translated by User2937
Content for educational purposes only
The translator user relied on the following text:
Tua Saude Website – REF93782 – Verified
Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.
Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.