How to fall asleep quickly: good habits

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Sleep is an impor­tant part of every­one’s life, allow­ing you to relax the mind and heal the body. Often peo­ple have dif­fi­cul­ty falling asleep, suf­fer­ing from insom­nia — usu­al­ly at this time they replay the events of the past day in their head or wor­ry about the future.

To make your sleep sound and healthy and to achieve a quick fall asleep, prac­ti­cal tips can help, which you should use to make your night’s rest full and use­ful. Among them are the right atti­tude to one’s prob­lems, the abil­i­ty to con­trol the flow of thoughts before falling asleep, breath­ing adjust­ment, yoga ele­ments and foods that are eat­en before bed­time.

This arti­cle will be able to reveal these use­ful tips that will help sleep come faster.

Human psychology and the desire to fall asleep

One can talk a lot about the fact that the dai­ly reg­i­men is one of the most impor­tant fac­tors con­tribut­ing to the fact that sleep becomes sound, and prob­lems with its appear­ance did not take place in a person’s life, but it is unlike­ly that it will be pos­si­ble to achieve a quick fall asleep if the psy­cho­log­i­cal mood of the indi­vid­ual does not cor­re­spond tran­quil­i­ty and relax­ation. The para­dox is that the more a per­son who has trou­ble falling asleep wants to fall asleep, the more dif­fi­cult it is for him to do so. This is due to the fact that dur­ing this strong desire the body and con­scious­ness tense up, the brain is focused on the goal and with this ten­sion blocks the nat­ur­al state of rest that pre­cedes the onset of sleep.

Experts advise to aban­don the men­tal desire to fall asleep, and use oth­er relax­ing meth­ods. To do this, let go of voli­tion­al con­cen­tra­tion and stop want­i­ng to fall asleep. Turn your ener­gy, already slug­gish dur­ing the night, to oth­er meth­ods of achiev­ing sleepy rest. For exam­ple, it is worth giv­ing up the habit of think­ing before going to bed.

Get rid of the habit of thinking

Get rid of the habit of thinking

Often it is rest­less thoughts that do not allow a per­son to relax. It is com­mon for peo­ple, espe­cial­ly in dif­fi­cult peri­ods of life, to recall the events of the past day, return­ing there with a feel­ing of annoy­ance that in this or that sit­u­a­tion they should have answered dif­fer­ent­ly, done dif­fer­ent­ly, and so on, in a cir­cle. Ten­sion and lack of sleep arise because anx­ious and neg­a­tive thoughts send an impulse to the body, and it does not believe that it is time to rest.

Learn to stop your­self every time you start think­ing about some­thing or wor­ry­ing. “Return” your­self to your bed, remind you that you are lying, and not talk­ing to your boss or hus­band, this time in a dif­fer­ent way. It is impor­tant to prac­tice the “here and now” prin­ci­ple before going to bed. It will not allow the men­tal web to start, it will allow the brain and body to relax and fall into sleep.

Get in the dreamer’s pose

The habits that a per­son has formed before falling asleep can help sleep come faster, or vice ver­sa, delay its appear­ance. What posi­tion are you used to sleep­ing in? Is it com­fort­able, con­ducive to health and tran­quil­i­ty?

Sci­en­tists believe that the abil­i­ty of a per­son to quick­ly fall asleep depends on the sleep­ing posi­tion. In spir­i­tu­al prac­tices, the so-called “dream­er pose” is used. Stretch out on the bed, tell your­self that now one of the most pleas­ant moments of the day has come for you — the time of dreams. Don’t tell your­self that after a quick thought of some­thing good, you should curl up and go to sleep because tomor­row is going to be a tough day. Have fun before bed. Turn off the light, stretch out on the bed freely and relaxed, imag­ine that you are a dream­er who draws images of the pleas­ant moments of your life, you can men­tal­ly trans­port your­self to where you would like to be — on the beach or a for­est clear­ing, imag­ine that you are lying there. The pur­pose of this prac­tice is not to come to terms with your insom­nia, but, on the con­trary, to fall asleep. In a sit­u­a­tion of pleas­ant visu­al images, sleep will come faster, because the brain is more like­ly to believe in relax­ation than when you are try­ing hard to fall asleep, remind­ing your­self of impor­tant meet­ings in the morn­ing. But even in the “dream­er’s posi­tion” you should not rush the onset of sleep — it will come by itself when the body is com­plete­ly relaxed, the main thing is to achieve this state.

Control your body

Control your body

Human psy­chol­o­gy is such that the brain and body are close­ly relat­ed to each oth­er. When the body is tense, the mind does not relax. In the case of active work of the brain, a per­son feels stiff­ness of move­ments. It is worth learn­ing to relax one thing so that the oth­er also gets rid of ten­sion.

In this case, you should turn your think­ing to bod­i­ly sen­sa­tions. Begin a mind­ful tour of your body. Move from the crown: men­tal­ly aware and try to feel every part of it. Notice where the ten­sion appeared, slow­ly deter­mine its nature and try to let go, relax. “Walk” in this way through your body from head to toe. Human psy­chol­o­gy is such that with the help of such reg­u­lar train­ing, the human mind will get rid of the habit of always being at work, being active.

Yoga in bed for fast sleep

To relax the body so that the brain gets rid of ten­sion, yoga ele­ments will help before falling asleep. The exer­cise con­tains the basic prin­ci­ple of get­ting rid of voli­tion­al con­trol, which a per­son is used to using in order to achieve a quick fall asleep. This method is sim­i­lar to the pre­vi­ous one, only it is a real spir­i­tu­al prac­tice. Lie on your back, stretch your arms along the body, palms up. Take a few deep slow breaths and exha­la­tions, con­cen­trate not on thoughts, but on sen­sa­tions. If con­scious­ness slips away, do not be upset, but smooth­ly bring it back. Scan your own body from head to toe or vice ver­sa. The “scan” should be as detailed as pos­si­ble, from the hair on your head to the skin on your toes. The whole body and its parts, even the small­est ones — eye­brows, nails, and so on, should be sub­ject­ed to slow, care­ful atten­tion. This work is quite long, so it will not be sur­pris­ing that you fall asleep dur­ing it. This will be a won­der­ful result. The main thing at this time is not to expe­ri­ence stress — nei­ther phys­i­cal nor emo­tion­al.

List of foods to help you sleep

List of foods to help you sleep

To achieve REM sleep, not only the psy­chol­o­gy of the body and mind is impor­tant, but also food. The list of sleep-pro­mot­ing foods is warm milk or oth­er dairy prod­ucts, hon­ey, baked pota­toes, and cere­als. Use­ful for fast falling asleep will be those foods that con­tain tryp­to­phan — kiwi, whole grain or rye bread, raisins, dried apri­cots, dates, prunes and oth­er fruits and berries.

By Yraa

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