How to fall asleep when neighbors are noisy: 3 methods of special services

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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.

Silence Law

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?

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 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

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.

ai generated, cat, animal
ai generated, cat, animal
seagull, sea, gull
ai generated, girl, asleep
ai generated, morning, forest
    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.

Expert com­ment

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.

By Yraa

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