8 tricks that can put you to sleep in a few minutes

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Sleep prob­lems hap­pen to every­one from time to time. Of course, it is impos­si­ble to diag­nose “insom­nia” only on the basis of this cir­cum­stance, as well as to resort to the help of spe­cial med­i­cines. How­ev­er, the prob­lem must be some­how solved, because the body needs rest and recov­ery. If the dream does not want to take it into its arms, some tricks and tricks will help.

Recipe for a quick sleep — remove the blanket

Recipe for a quick sleep - remove the blanket

Every­one knows that falling asleep in a cool room is much eas­i­er than in a very heat­ed one, but sleep­ing with the win­dow open is not an option, because you can catch a cold. It is much eas­i­er and safer to remove the blan­ket or take a thin­ner prod­uct. Hav­ing cov­ered only half or at least stick­ing out your legs, you need to take a com­fort­able posi­tion and close your eyes. After a short time, the per­son will invari­ably feel a slight chill as the body tem­per­a­ture starts to drop. It is enough to take cov­er at this stage to start div­ing into the realm of Mor­pheus.

Breathing exercises are an effective way to fall asleep faster

Breath work is used in many prac­tices, whether it be med­i­ta­tion or ther­a­py for cer­tain ail­ments. Breath­ing exer­cis­es help the body relax and tune in to rest, relieve mus­cle spasms, elim­i­nate emo­tion­al stress and calm the ner­vous sys­tem. The 4/7/8 tech­nique demon­strates the great­est effec­tive­ness for insom­nia. At the same time, 4 sec­onds are allot­ted for inhala­tion, 7 sec­onds for hold­ing the breath, and with­in the next 8 sec­onds, an exit should be per­formed. In this case, breathe only through the nose.

Special psychotherapy “tired eyes”

Desen­si­ti­za­tion, the name of which is trans­lat­ed from Latin as “desen­si­ti­za­tion”, has been used in behav­ioral psy­chother­a­py for decades. Once its goal was to alle­vi­ate the suf­fer­ing of patients caused by trau­mat­ic mem­o­ries. Today, it is also used to cor­rect oth­er dis­or­ders, includ­ing sleep prob­lems. Spe­cial exer­cis­es for the eyes, which increase their fatigue, can help a per­son escape from dis­turb­ing thoughts and fall asleep faster. There is noth­ing com­pli­cat­ed in their imple­men­ta­tion, espe­cial­ly since every­one who has to work at a com­put­er for a long time does some­thing sim­i­lar.

All that is need­ed is to blink as fast as pos­si­ble, with­out stop­ping your actions for a minute. How­ev­er, as prac­tice shows, after 30 — 45 sec­onds it becomes dif­fi­cult for a per­son to move his eye­lids, and he falls asleep. Anoth­er way, which, accord­ing to leg­end, spe­cial forces sol­diers use, is to close their eyes and roll apples as high as pos­si­ble to a com­fort­able lev­el for them­selves, as if they want to see what is behind their eyes.

home theater

Many fall asleep watch­ing TV, lulled by its monot­o­nous mut­ter­ing, although this method does not always work, and it can­not bring any health ben­e­fits. It is much more effi­cient and safer to watch a movie in your own head. Sure­ly every­one has a favorite car­toon or pic­ture, learned almost by heart. Her “view” in the head from the very first to the last frame will help you tune in to a night’s rest, accel­er­at­ing the onset of sleep. This is a great alter­na­tive to the analy­sis and reflec­tion that many indulge in at the end of the day. If there was a place for sad and not entire­ly joy­ful events in it, then they will in no way con­tribute to immer­sion in the king­dom of Mor­pheus, unlike a film where a per­son abstracts from what is hap­pen­ing and does not iden­ti­fy him­self with any­one.

You can count sheep during a night’s rest in a different way.

You can count sheep during a night's rest in a different way.

Who has­n’t had to do this exer­cise in an attempt to fall asleep faster? Well, if the usu­al count­ing from the first sheep to infin­i­ty does not bring its pos­i­tive result, you can try to move in the reverse order. In this case, it is not at all nec­es­sary to imag­ine a bleat­ing artio­dactyl. You can visu­al­ize how the num­bers are writ­ten on the board, although this is already con­sid­ered the “last cen­tu­ry”. In the era of com­put­er and nan­otech­nol­o­gy, those wish­ing to fall asleep present a com­put­er mon­i­tor on which an update is being installed. Cal­cu­lat­ing down­load per­cent­ages can also help you reach your desired goal.

What do psychologists advise?

But psy­chol­o­gists just don’t advise tor­tur­ing the body if it doesn’t want to tune in to the night rest mode. If, as they say, “there is no sleep in any eye” for 15–30 min­utes, then it is rec­om­mend­ed to get up, turn on the light and do some monot­o­nous and monot­o­nous work, for exam­ple, start iron­ing clothes, read a book or make dumplings. As soon as a feel­ing of fatigue appears, and the eye­lids begin to close, you should go to bed. If this time noth­ing works out, then you should again return to your les­son and do so until it has the desired result.

Reception of Mark Twain

It is believed that the main con­di­tion for a quick immer­sion in the king­dom of Mor­pheus is a com­fort­able and con­ve­nient body posi­tion. But the trou­ble is, noth­ing seems to con­strain the arms and legs, the body lies straight, the pil­low meets all the require­ments and habits, but there is no sleep. In this case, you can try to act on the con­trary, that is, place your­self in a some­what cramped frame­work. One option is to fold the sofa and sit on its small edge. Accord­ing to rumors, it was this method that helped the great writer Mark Twain fall asleep faster. You can wrap your­self in a blan­ket, like a cater­pil­lar in a cocoon, so that you can’t move your arms or legs.

Watching ASMR Movies

To begin with, it is nec­es­sary to explain what an autonomous reac­tion of the sen­so­ry merid­i­an is. It is often referred to as the “head orgasm”, although the result­ing euphor­ic sen­sa­tions have noth­ing to do with sex­u­al arousal. Any­thing can cause a tin­gling sen­sa­tion on the skin, orig­i­nat­ing on the head and descend­ing down the back of the neck and upper spine, from a qui­et, con­fi­den­tial whis­per of a per­son to soft and mea­sured move­ments of the hands. Most often, “tin­gling in the head” is caused by audi­to­ry and visu­al stim­uli, less often — inten­tion­al con­trol of atten­tion.

raccoon, garbage, trash can
i love you, love, romance
i love you, love, romance
i love you, love, romance
ai generated, magician, artist

Watch­ing these ASMR videos of peo­ple demon­strat­ing audi­to­ry and visu­al trig­gers can help those who have trou­ble falling asleep. Many peo­ple com­pare watch­ing such a video with mag­ic and do not notice how they fall asleep.

By Yraa

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