To sleep faster and deeper at night, it is possible to apply a number of techniques and adopt certain attitudes that can help you relax and facilitate you, such as holding a relaxing breath, distracting your mind and relaxing your muscles.
In addition to this, to improve their health and avoid sleepiness the next day, it is important that people suffering from insomnia have trouble sleeping to adopt certain habits such as creating a routine, practicing physical activity and avoiding beverages that contain caffeine.
- But if you still find it difficult to reconcile the subject.
- You should follow the techniques and exercises that expose the following that will help you to sleep quickly:.
Slow, deep breathing allows the body to relax more easily and reduces heart barking, allowing the brain to understand that it’s time to slow down your daily rhythm, helping you fall asleep faster.
Exercise: Use method 4-7-8 to inhale through the nose for 4 seconds, hold your breath for 7 seconds, and release air through your mouth for 8 seconds.
The stress and anxiety that the muscles are still contracted, even if we take care of it, is a great way to relax to grab your body faster and practice a muscle relaxation technique.
Exercise: Find a comfortable position, preferably your mouth near your arms and legs, and breathe deeply, as you release the air, imagine that the muscles relax, repeat 3 times, then imagine the muscles of each region of the body and its relationship, one by one, from the feet to the head.
An important cause of insomnia is the excess of worries and thoughts, which generates more and more anxiety and, therefore, the alert state, to avoid it it is possible to find ways to lead the mind to other types of thoughts, and facilitate the relationship and the dream.
Exercise: 10 to 15 minutes, making a summary of the day after the next day’s planning. Imagine having to spend an ever better day, which helps distract and calm your mind. This training is not only recommended if you are experiencing a stressful situation, but I would like to focus on another type of subject such as a subject of the subject you are studying.
Putting relaxing music or soft sounds to help you stay calm and calm can be another way to sleep faster.
Exercise: Buy a CD or download a music playlist to relax, calm down or meditate, these may contain peaceful songs or sounds of nature like rain, for example, preferably don’t use hearing aids, as they can be annoying to mistreat those who are injured during the day. Listen, try other muscle breathing or relaxation techniques.
In addition, some people feel more relaxed when they hear repetitive movements or sounds, which ends up triggering a pleasant feeling of stress on the head, body and men, known as the autonomous sensory response, the response of AsMR’s autonomous sensory meridian, which has fostered a deep sense of relaxation. He knows more.
You should focus on a goal, an object, imagining them in detail, excellent ways to distract and calm thoughts, which makes it easy for you to get out.
Exercise: Focus on a beautiful landscape like a play in a forest and imagine details such as the sound of water, the sound of animals, textures and smells. Do is using a deep breath and I feel the muscles relax every time I release the air. .
Sometimes I try to keep my eyes closed, which causes anxiety and makes it hard to stop insisting that I can help you sleep faster.
Exercise: If your sueo is taken care of, try to keep your eyes open, if they don’t work, it’s better to get up and do another activity, instead of staying in bed, because I have to be closed and I can’t sleep. can encourage insomnia.
Everything that haunts the body increases stress levels and wards off sleep, because having a sleep-friendly environment is essential so that there is no insomnia, which is not granted. Have a proper temperature, reduce lighting and reduce unwanted noises to allow quick use. Find out how to schedule a beautiful night.
Exercise: Prepare the ideal room and let it sleep with these 5 steps
In addition, taking a hot bath also allows you to relax, preferably in a bath with relaxing flavors.
Taking a small snack or hot drink or relaxing before bed, some options may be a pot of hot water with your hand or a bowl of rice, cherries with a rice pot, chamomile or toronjil, for example, that increase levels of Tryptophan or Melatonin, hormones that help regulate sueo.
In addition, there are natural supplements like Melatonin or Valerian, which are also helpful in improving and regulating your condition. Taking medications like diazepam or clonazepam, for example, is not a good idea, but it’s not only a cause of dependence, but it can lead to other health effects such as changes in concentration and memory.
See these and other tips in the video below: