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
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.
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.
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.
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.