Insomnia bothers many people from time to time, especially before important events or on days when you need to get up early, writes IZ. However, there are simple techniques and recommendations that will help you fall asleep quickly and improve the quality of your sleep.
Affirmations and visualization
Affirmations are short positive phrases that help you program yourself to change for the better. To use this method:
1. Lie down in a comfortable position and relax your body.
2. Repeat affirmations mentally, for example: “My life is harmonious”, “I feel calm”, “I fall asleep easily”.
3. If this doesn't help, imagine the desired events: entering your own apartment or getting a promotion.
After 15-20 minutes of such exercises, the brain gradually enters a state of sleep.
Gradual Muscle Relaxation Technique
This technique is suitable for people with increased anxiety. How to perform:
1. Tense each muscle group, starting with the face and moving towards the feet.
2. Hold the tension for 5-10 seconds.
3. Slowly relax in the reverse order.
After this, the body becomes light and relaxed, which helps you fall asleep faster.
Breathing practices
The 4-7-8 method, developed by Dr. Andrew Weil, helps relieve stress and helps you fall asleep quickly. How to do it:
1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Slowly exhale through your mouth for 8 seconds.
Repeat the technique several times, and you may fall asleep during the exercise.
Useful tips for better sleep
• Don't look at the clock. Constantly counting the time only increases stress.
• Give up on gadgets. Avoid your phone, computer, or TV an hour before bed.
• Avoid caffeine. Don't drink caffeinated beverages 5-6 hours before bed.
• Relax. Listen to calming music or nature sounds.
• Keep a routine. A regular sleep schedule will help you fall asleep faster.
Recall that we previously wrote about five unconventional methods for reducing blood pressure and why they can be dangerous
