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
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
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
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.