Tagged: How to Sleep
May 17, 2018 at 12:55 pm #195
Tips from doctors and scientists, helping to get rid of insomnia, telling how to fall asleep, how quickly to fall asleep and oversleep until the morning, like a baby. A good rest at night is a cheerful day.
If you can quickly fall asleep every night – accept my congratulations. You belong to the few people who do not know what insomnia is. The vast majority lie in bed for a long time, turning over from side to side, not knowing how to get into the kingdom of Morpheus.
1 GOOD TRAINING – GREAT SLEEP
If you spend your day actively, go to the training or at least run, in the evening you will not have problems with falling asleep. Scientists have noticed that those people who sweat during the day – from hard physical work or sports training, sleep much better than those who do not show activity.
2 REMOVE ALL ELECTRONICS FROM THE BEDROOM – AND YOU WILL UNDERSTAND HOW QUICKLY TO FALL ASLEEP
In no case can you put into the bedroom modern digital devices – laptops, tablets, smartphones , e-books. Another chapter, another site or one more post on Facebook – these excuses steal from us a dream. In addition, the blue illumination and blinking of the indicators on the devices keeps us in suspense and prevents us from falling asleep.
3 DISCARD THE GLASS
Although you can feel drowsy from drinking alcohol, in the end, even an innocent glass of wine interferes with your sleep. Scientists from the University of Missouri found that alcohol disrupts the normal functioning of the sleep and wakefulness centers of our brains. So do not be surprised if you do not know how to fall asleep after a tumultuous party.
4 BUY GOOD BEDDING – THEY WILL HELP YOU QUICKLY FALL ASLEEP
Scientists have noticed that those people who turn their bedroom into a real “sleep palace” – buy an expensive bed, a lot of accessories, like plush toys, there is no problem with falling asleep. If you buy new sheets, on which you want to stretch, you will think about the dream in a positive way. Your subconscious mind will push you into bed.
HOW FAST TO FALL ASLEEP
If you are already lying in an updated bed and can not fall asleep, do the following to help you relax:
- Lie on your back.
- Close your eyes.
- Rotate the eyes of the apples with closed eyelids first to one side, about a minute, then to the other side.
- Repeat exercise 4-5 times.
- Pull your arms along the body.
- Begin the relaxation – imagine how your muscles relax one after another. Start from the toes, then go to the foot, calves, shin and so on.
- Pay the most attention to relaxing the muscles of the head and face.
- Maintain even breathing.
HOW QUICKLY TO FALL ASLEEP IN 5 MINUTES
There is such a thing as “reverse psychology.” It is necessary to try to do the opposite thing, in our case – to try to stay awake. So, if you want to quickly fall asleep in 5 minutes, try lying awake in bed, trying to stay awake.
Lie with your eyes open and try to stay awake. Repeat to yourself: “I must stay awake, I can not sleep.” Professor Meltzer from the University of Glasgow argues that such a technique can help quickly fall asleep. Not always, but in most cases. He conducts experiments and found that those who received the task of “being awake” fell asleep more quickly in the group of experimental subjects. And those who had to go to sleep quickly, coped worse with this task.
5 HOW TO FALL ASLEEP IN THE EVENING? WE NEED TO MAKE A BED IN THE MORNING!
Do not forget to make your bed in the morning and hide all the sleeping accessories. Scientists have noticed that people who regularly clean their bed, sleep better than those who do not. This little ritual serves as a signal to our brain, launching the ” sleep ” program.
6 HOW QUICKLY TO FALL ASLEEP? WE MUST STRICTLY ADHERE TO THE SCHEDULE
Not only should the children go to bed at the same time. Going to bed and waking up strictly on schedule, you start your “internal clock”. Your body will learn to feel tired every night – you will fall asleep like a baby and in the morning feel yourself cheerful and full of energy.
7 PETS HAVE NO PLACE IN YOUR BEDROOM
Your dog or cat can be incredibly cute and sympathetic, but you can not keep it in your bedroom. It is a mistake to think that a sleeping cat will bring you a dream. Scientists have found that people who have pets in their bedroom wake up at least once a night.
8 DO NOT SLEEP ON WEEKENDS
If you have problems with insomnia, do not go to bed on Saturday or Sunday. This daytime sleep has a very bad effect on your “internal clock”. Extra sleep on weekends leads to insomnia during the working week.
9 EARLY DINNER – GOOD SLEEP
Sit down to supper need to 6 pm, and not to 9 or 10. Late reception of food not only leads to the appearance of excess weight, but also deprives you of sleep. You can eat at work or in a restaurant, and at home all the time to give communication with loved ones. It is difficult, but it will help you to quickly fall asleep and live longer.
10 CHOOSE FOODS FOR DINNER THAT HELP TO FALL ASLEEP
Yes, no matter how amazing it may sound, food affects our sleep. Nutrients contained in foods may have different effects on our bodies. Do not know how to fall asleep? Then eat fish. It contains vitamin B6, which our body turns into melatonin – a hypnotic hormone. Or choose foods high in tryptophan – walnuts or milk. Now you understand why doctors sometimes recommend a glass of hot milk, as a remedy for insomnia?
11 IN THE AFTERNOON YOU CAN TAKE A NAP, BUT NOT LATER THAN 5 PM
If you wake up so much in the daytime, you can take a little nap. But remember, you need to wake up no later than 5 pm. Then in the evening you will very quickly go to the kingdom of Morpheus.
12 BUY THE RIGHT CURTAINS
Good curtains should not let light into the bedroom from the street. Is it dark at night? You forget about street lights, glowing windows, cars and the moon. Buy tight curtains that do not let in the light, and you will improve your sleep. By the way, they will lower the noise level.
13 YOU CAN DRINK COFFEE ONLY BEFORE LUNCH
Even if you are an avid coffeeman and can not live a day without a cup of hot and fragrant drink, give in to your habit only in the morning. Well, at most, you can have another mug or two before lunch. But not later. Caffeine is excreted from our body for about 6 hours. All this time he has an invigorating effect. Therefore, give up coffee after dinner and in the evening, and sleep at night.
14 BECOME A “LARK”
Scientists have noticed that “larks”, people who wake up with the first rays of the sun, perfectly fall asleep. Unlike the “owls” – the night owls. Yes, it is very difficult to reorganize, but the result is worth it. 75 percent of “larks” know exactly how to fall asleep quickly.
15 REFUSE THE EVENING SNACK
Sometimes, before going to sleep, I want to eat something delicious. For example, just one piece of cake. If you do not overcome this desire, then the blood sugar level will rise, and the desire to sleep will go down. It seems that he ate very little, but you can not fall asleep any more.
A good hot bath, half an hour of pleasant relaxing music with closed eyes, massage – all this helps us to relieve stress and relax. A hot bath works especially well. Our body heats up, and then gradually cools. This helps to quickly fall asleep and promotes deep sleep.
TECHNIQUE «4-7-8» HELPING TO QUICKLY FALL ASLEEP
- Touch the tip of the tongue of the comb over the upper teeth and hold it there for the entire exercise
- Take a deep breath through your mouth hard and fast to make a whistling sound.
- Within 4 seconds, inhale through your nose. Just close your mouth and inhale through your nose, calmly counting in your mind up to four.
- Hold your breath for 7 seconds.
- Take a deep exhalation through the mouth for 8 seconds.
- Repeat the exercise three times, in total you have to do three expirations.
This technique helps to fall asleep within just one minute. It also helps to quickly remove stress, you can use “4-7-8”, for example, before a public speaking.
When you experience stress or anxiety, adrenaline appears in your blood vessels, your breathing becomes quick and shallow, your heart beats at an accelerated pace. In this state, people begin to inhale less air, less oxygen enters the bloodstream.
Breathing within 4 seconds, you increase the amount of oxygen entering the body. Holding the breath for 7 seconds and exhaling for 8 seconds, you normalize the breathing process, slow the heart rate and increase the amount of oxygen in the blood.
For the first time, you may need to repeat the exercise several times to fall asleep. Then you will only have to perform it once, and you will fall asleep immediately. The only condition is not to shorten the intervals, especially to inhale. The technique was developed by Dr. Andrew Vale .
17 ORGANIZE THE DECAY PROCESS
In the morning we all do exactly according to schedule – we get up, wash ourselves, brush our teeth, have breakfast, cook our clothes, dress. And how do we go to bed? We need to build for ourselves exactly the same evening process – to make a list of mandatory actions and strictly follow it. Constant repetition of this evening ritual will give the right command to our brain and activate sleep centers.
18 LIMIT FLUID INTAKE BEFORE BEDTIME
Frequent urination of the bladder can destroy even the strongest sleep. Try to sleep before drinking less fluids. Then you rarely have to get out of bed.
19 NO WORK AFTER 9 PM
Your partners will understand if you do not reply to email after 21:00. And nothing happens with the diary – planning for the next day is also worth finishing up to nine. Get a habit – turn off at this time, a smartphone and a computer. Your brain is tired, you are unlikely to find solutions to important problems in the evening. And if you sleep well and meet a new working day cheerful – any tasks will be on your shoulder.
20 LEARN HOW TO RELIEVE STRESS
Scientists say that the main cause of insomnia is stress . Or you will learn to conquer this state, or it will eventually defeat you. Someone is helped by an aquarium with tropical fish, a burning fireplace or a massage session. Others advise strength training or even a boxing match. Our ancestors did not suffer from stress – they took a cudgel or ax in their hands and eliminated its source. Of course, we can not drive an ax into the head of our boss, but we need to release steam. Anything can come in handy – from computer games to paintball.
Remember that the quality and duration of your sleep determines the ease of awakening. The better you sleep, the easier it will be for you to get up in the morning. If you are experiencing problems with the morning vigil, read my article on how to wake up. Let every your morning be kind, cheerful and creative.
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