Each of you at least once faced insomnia. You feel tired, your eyes are sleepy, but you can't fall asleep. You are tossing and turning in bed, all sorts of thoughts are popping into your head, several hours have already passed, but sleep is still not coming.
If you often have to face this, then these 8 techniques of falling asleep will be very useful to you:
1. Before going to bed, relax properly.
You can listen to pleasant music, have a massage, drink warm milk with a spoonful of natural honey or drink chamomile tea. It is very good to take a bath with lavender oil before going to bed. In addition, you can apply two or three drops of this oil directly on your pillow.
2. To maximize relaxation, breathe alternately through your nostrils.
First, press one of your nostrils and slowly exhale. After that, you should take a slow breath, but with the second nostril. It is recommended to repeat this exercise four or five times.
3. Practice a paradoxical intention.
Imagine that you shouldn't be sleeping right now, but instead it's time to get up and get ready for work or other activities. Research confirms that this method is effective despite the paradoxical nature of the thoughts.
4. Gradually relax your muscles.
The idea is to alternately contract and relax muscles throughout your body, from the tips of your toes to the top of your head. Before you begin, try to visualize the tension leaving your body as you exhale. Concentrate on how relaxed you are and get into the most comfortable position possible.
5. Move your eyes quickly.
Open your eyes and start moving your eyes quickly from one object in the room to another, don't try to look at your surroundings, just move your eyes in different directions for 1-2 minutes. After that close your eyes and feel tired, resist it for a while and then relax and your body will start to fall asleep.
6. Visualize a peaceful cozy place.
Researchers have confirmed that this technique helps people suffering from insomnia to fall asleep. The idea is to visualize a very relaxing place. It can be real, associated with pleasant memories or imaginary. The most important thing is to visualize it as much as possible: details, sounds, smells, light – completely recreate it in your imagination. And then fall asleep…
7. Try self-massage
To relax and fall asleep faster, try massaging points behind your ears, behind your wrists, on the bridge of your nose and temples. In one study of elderly patients suffering from insomnia, this method was very effective.
8. Listen to pleasant music.
Pleasant melodies and sounds have a positive effect on the nervous system and prepare the body for sleep. Those who listen to 45 minutes of relaxing music before bedtime fall asleep faster, sleep longer and are less likely to wake up in the middle of the night. Music slows your heart rate and breathing, lowers blood pressure and even relaxes your muscles. Music for falling asleep quickly and sleeping soundly should be pleasant and quiet.
On a final note, it is also very important not to watch the clock. If you keep looking at the clock every 10 minutes, annoyed that there is less and less time left before the alarm clock rings, you are unlikely to fall asleep. When sleep does not come, it is better to try to bring it closer by using the techniques described above than to get angry with yourself.