In the film “Seventeen Moments of Spring” Stirlitz I slept for 20 minutes and woke up refreshed. For many people, in order to fall asleep, it takes several times more time, and one can only dream of cheerfulness and freshness in the morning!
How to fall asleep if everyone is noisy around, — says Healthyinfo.
Why is sleep so important to our body? It helps us feel good and makes the brain function properly. A good full night’s rest reduces the risk of stroke and heart attack, stimulates the active work of the brain, and increases the reaction rate. It also helps fight stress, prevents depression and supports the immune system.
Poor sleep quality, on the contrary, has negative health consequences and affects absolutely all aspects of human life: memory, learning, mood, biological functions.
How much sleep do you need?
Throughout life, the amount of time that needs to be spent in the arms of Morpheus varies. Newborn children and the first three years of life need to sleep from 11 to 17 hours a day, 10–13 hours will be enough for preschoolers, and 9–11 hours for school-age children.
Adolescents 14 to 17 years old need 8–10 hours of sleep each night, while adults need 7–9. Least sleep without health consequences, the elderly need only 7–8 hours a day. These conclusions were reached by scientists of the expert group National Sleep Foundation, NSFby doing relevant research.
By the way!
Scientists have calculated that taking a warm bath or shower 1–2 hours before bedtime helps you fall asleep 36% faster.
The fight for peace
The 2019 statistics say that about 42 million people in Russia suffer from insomnia. Moreover, most of them live in the metropolis. It turns out that every third person who moved to live in a big city is familiar with insomnia firsthand.
To help people beat insomnia, doctors and scientists offer a variety of solutions, from the use of “sleeping” tips to the use of contactless devices (for example, one of them was created by specialists Institute of Higher Nervous Activity and Neurophysiology RAS). For those who suffer from lack of sleep for a long time, doctors recommend medical support. And luckily, it works!
And what about those who have problems falling asleep due not to internal problems, but to external objective reasons?
Neighbors that interfere with sleep
Neighbors are not chosen … A tenant can settle in any house, who will disturb the peace of all other residents of an apartment building, and, if desired, the house opposite. And while some people achieve silence by attracting special services, others are simply trying to fall asleep, because they have to get up early for work.
In itself, the effort to “fall into sleep” at any cost causes a surge of nervous energy that prevents falling asleep. So, you need to use techniques that, like the flip of a switch, put the body and mind into sleep mode. And the best thing that has been invented to date is the methods of the special services. Surprisingly, but true: some of them promise to fall asleep faster than 2 minutes.
3 ways to fall asleep quickly
1. Breath “4–7‑8”
This technique is based on breathing patterns. They are also used in yoga. Research published in the journal Alternative Therapies In Health And Medicine, found that breathing patterns help relieve stress and tension, relax the body and mind, and improve sleep. However, it is not difficult to practice them.
Place the tip of your tongue behind your upper front teeth.
Expel all the air from the lungs through the mouth, making a long whistling sound.
Shut your mouth. Now take a deep breath in through your nose, mentally counting to four.
Hold your breath while mentally counting to 7.
Open your mouth and release all the air, making a whistling sound and mentally counting to 8.
Repeat the entire pattern from the beginning at least three times (if you don’t fall asleep earlier).
2. Hidden blocking method
Doctors have noticed that when a person goes to bed and tries to fall asleep as soon as possible, his chances of falling into the arms of Morpheus drop sharply. Therefore, it is better to do the opposite — do not sleep.
Surprisingly, an experimental study from the distant 1979 shared by the journal Behavior Research and Therapyshowed that it ultimately helps you fall asleep faster. That’s why special services use this technique!
Lie down in bed in the most comfortable position for yourself.
Close your eyes.
Give yourself the command “Never sleep!”.
According to scientists, for those people who often experience stress, this technique will be more effective than advice to relax and visualize.
3. Meditation of military pilots
Instead of lying in bed thinking about the things that make you anxious and stressed out, think positive things! Imagine what brings you peace and makes you happy. It was this method that formed the basis of the meditation technique used by the US Navy. Only 6 weeks of practice, and 2 minutes is enough for military personnel to fall asleep soundly.
Lie on your back, stretch your arms along the body.
Relax every muscle in your face.
Take the pressure off your shoulders.
Exhale, relax your chest.
Relax the muscles in your legs, thighs, and calves.
Clear your mind completely by imagining a scene that relaxes you (pictures of nature, pleasant images). Examine it in detail for 10 seconds.
Repeat the phrase “Don’t think” to yourself for 10 seconds and you should fall asleep.
In a clinical trial that was conducted in 2002, 41 people suffering from insomnia due to unwanted thoughts and anxiety were able to fall asleep faster using visualization. This data was presented by the magazine behavior Research and therapy.
And more recent research has shown that meditation can increase levels of the sleep hormone melatonin, thereby helping the brain to calm down and relax. This is evidenced by an article published in April 2012 in the journal Frontiers in Neurology.
Terry Kralle, Certified Sleep Instructor
Whether you’re anxious about tomorrow’s business or just replaying the past day in your head, don’t do it in bed. Wrong time and wrong place!
As soon as your head touches the pillow, you need to relax as much as possible and try not to think about anything.
You have 16 hours during the day to worry about something or plan something, so let your bedroom remain an “island of carelessness”! Ultimately, this will help you sleep better.