In order to sleep faster and better at night, it is possible to rely on techniques and attitudes that promote relaxation and facilitate sleep, such as relaxing breathing or improving the temperature and lighting of the environment, for example.
In addition, to improve sleep and prevent sleepiness the next day, it is important that people with insomnia or difficulty sleeping follow habits, such as having a routine schedule, exercising and avoiding caffeine-containing beverages after 5 p.m. . For more information about sleep-enhancing habits, see Good Sleep Tips.
- But if you’re still having trouble sleeping.
- Follow these techniques and exercises that will help you fall asleep in seconds or minutes:.
Deeper, longer breathing makes it easier for your body to relax and lower your heart rate, making your brain understand that it’s time to slow down, helping you fall asleep faster.
Exercise: Practice method 4-7-8, which involves breathing through the nose for 4 seconds, holding your breath for 7 seconds and exhaling through your mouth for 8 seconds.
Stress and anxiety cause muscles to contract, without even realizing it. Therefore, an excellent way to relax and fall asleep faster is to practice a muscle relaxation technique. Learn about mindfulness technology for anxiety.
Exercise: Find a comfortable position, preferably with your stomach raised and arms and legs separated, then inhale deeply. When exhaling, you have to imagine that the muscles relax and relax. Repeat 3 times. Then imagine the muscles of each region of the body and its relaxation, one by one, from the feet to the head.
A major cause of insomnia is over-concerns and thoughts, which generates more and more anxiety and therefore alertness. To avoid this, it is possible to find ways to take the mind to other kinds of thoughts and facilitate relaxation and sleep.
Exercise: Spend 10 to 15 minutes summarizing the dedicated day or planning the next day. Imagine what it takes to have a better and perfect day, which helps you get distracted and calm down. This training is not only recommended if you are going through a stressful situation, you should prefer to focus on another type of subject, such as a subject or subject you are studying, for example.
Putting relaxing music or relaxing sounds can be a good alternative to fall asleep faster.
Exercise: Buy a CD or download a playlist of songs to relax, calm down or meditate, which may contain quiet music or sounds of nature, such as rain, for example. Preferably, do not wear headphones, as they may disturb or injure your ears during sleep. While listening, try other breathing or muscle relaxation techniques.
Focusing on a goal, place or object, and imagining them in detail, are good ways to distract and soothe your thoughts, accelerating sleep.
Exercise: Focus on beautiful scenery, such as a beach or forest, for example, and imagine details such as water noise, animal sounds, textures and smells. Do this with the help of deep breathing and feel your muscles relax every time you release the air.
Sometimes making a lot of effort causes anxiety and makes it difficult to sleep, so stopping from insisting on sleep can help you fall asleep faster.
Exercise: If sleep takes time to arrive, try to keep your eyes open. If this doesn’t work, it’s better to get up and do another activity, rather than stay in bed, because having your eyes closed and not being able to sleep can make insomnia worse.
Anything that disturbs the body increases the level of stress and prevents sleep, so it is essential to have an environment conducive to sleep to avoid insomnia, which is often overlooked. Having a proper temperature, reducing lighting and reducing unwanted noises are essential for fast sleep. Find out how to plan a good night’s sleep.
Exercise: prepare the room and make it ideal for sleeping with these 5 steps:
In addition, taking a hot bath also helps you relax, preferably in a bathtub, with relaxing aromas.
Have a small snack or a hot or relaxing drink before bed. Some options may include a glass of hot milk with honey or a sweet cookie, a cherry with rice milk or a chamomile or melisa tea, for example, which increase levels of Tryptophan or Melatonin, hormones that help regulate sleep.
Discover some science-confirmed tips for better sleep: