Rest and sleep without fatigue: practical tips

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When a per­son is over­come by fatigue and drowsi­ness, then falling asleep is not a prob­lem. The eyes close on their own and the body relax­es. But what if there is no severe fatigue, but rest and sleep are nec­es­sary? For exam­ple, when you need to go to bed a lit­tle ear­li­er than the sched­uled time in order to get a good night’s sleep before an impor­tant event. For some, this can be a daunt­ing task. But a num­ber of sim­ple ways and tricks can help.

Rest for the brain

Most often, dif­fer­ent thoughts that turn into a whole stream of con­scious­ness inter­fere with falling asleep and attun­ing to rest. All this does not allow you to relax prop­er­ly. In med­i­ta­tion, a per­son can lie half the night and lose a lot of pre­cious time intend­ed for sleep. How to calm the brain and get rid of unnec­es­sary thoughts before going to bed? Here are some prac­ti­cal tips:

    You need to make a rough to-do list for the next day in advance so that you don’t have to worry about forgetting something. Thinking about it will spoil all rest and sleep.
    It is helpful to keep a diary to share thoughts with him, allowing the mind to relax before going to bed, and not to actively write down the memories of the day.
    TV, computer and other gadgets should be turned off an hour before bedtime. Instead, it’s better to take the time to calm down and listen to relaxing music or recordings with the sounds of nature.
    Reading before bed is relaxing in itself, but a lot depends on the genre and the plot. If the story is action-packed, scary and exciting, then it is unlikely that it will immediately let go and allow the mind to rest. After closing the book, thoughts and fantasies can excite the imagination for a long time. But if you want to read something, but you need to fall asleep quickly, then it is better to choose some kind of novel with a measured, philosophical plot, a textbook or a scientific work.

Proper breathing

Proper breathing

What if the human body is com­fort­ably locat­ed on the bed, but each of its cells seems to con­tin­ue to vibrate from an excess of ener­gy, and the heart beats faster? It is impor­tant to nor­mal­ize breath­ing. To do this, you can try the 4–7‑8 tech­nique. It will help to calm down and calm the breath:

    The tip of the tongue should be placed behind the two front teeth.
    Take a deep breath and exhale, freeing the lungs from the air.
    Close your mouth, leaving your tongue in place.
    Counting to 4 seconds, fill your lungs with one long breath.
    Then hold your breath for 7 seconds.
    Slowly exhale all the air, counting up to 8 seconds.
    So that the mind is not overcome by unnecessary thoughts, you need to focus on the score 4–7‑8.

Experts believe that in this way you can fall asleep quick­ly enough, prop­er­ly relax the body and give it a qual­i­ty rest. This breath­ing tech­nique is good to use when you have dif­fi­cul­ty get­ting back to sleep after sud­den­ly wak­ing up in the mid­dle of the night.

Autotraining for the body

There are many prac­tices for auto-train­ing that pro­mote relax­ation and healthy sleep, even if a per­son does not feel very tired. It is advis­able to think over the text of the train­ing in advance, which will need to be pro­nounced in a relaxed state, with eyes closed. You can write it on a piece of paper, then dic­tate it into a voice recorder to lis­ten to it sev­er­al times before going to bed and prefer­ably against the back­ground of calm, pleas­ant music.

Phras­es should be clear, clear and sim­ple, for exam­ple: “My body grad­u­al­ly relax­es and calms down. The anx­i­ety goes away. Breath­ing becomes even. I feel only peace and seren­i­ty. The body is relaxed and free,” etc. The first one or two days of auto-train­ing may not work imme­di­ate­ly. You need to get used to it. But with reg­u­lar train­ing, relax­ation and sleep will come faster.

color rendering

The col­or tech­nique for relax­ation and sleep uses the entire spec­trum of the col­ors of the rain­bow. First you need to posi­tion the body as com­fort­ably as pos­si­ble. Then imag­ine a lot of gem­stones of dif­fer­ent shades, stacked in a row. For exam­ple, let the very first of them be red, and the very last pur­ple. After that, you need to con­vince your­self that by the time when you men­tal­ly man­age to get to the last stone, you will be able to fall asleep sound­ly.

Start­ing with a red stone, you need to visu­al­ize sev­er­al pic­tures with red objects, for exam­ple: an apple, a rose, water­mel­on pulp, a dress, a toma­to, a bell pep­per. Visu­al­iz­ing them with your eyes closed, you can grad­u­al­ly move on to the next stone and at the same time men­tal­ly repeat: “Now I’m going down to the orange rock, and I will sleep sound­ly when I get to the vio­let (pur­ple stone).” This must be repeat­ed until the mind comes up with asso­cia­tive images for each col­or. Below are exam­ples for dif­fer­ent shades:

    Orange: ripe mango, orange slices, pumpkin, carrots.
    Yellow: lemon slice, banana, bath duck, corn on the cob.
    Green: lawn, lettuce, cabbage, forest.
    Blue: sky, sea, blueberries, jeans, cornflower.
    Violet: lilac bouquet, cosmos, lavender field, eggplant.

No need to try to fin­ish the exer­cise as soon as pos­si­ble. The main goal is not to reach the last stone, but to fall asleep before reach­ing it.

Descending an imaginary staircase

This is a sim­ple and quite effec­tive exer­cise for quick relax­ation before bed. All you need to do is imag­ine your­self in a cozy, safe place, but at the top of the stairs. Then you need to men­tal­ly go down the stairs, with each step relax­ing the body more and more deeply. The mantra will help enhance the effect: “I breathe deeply and become calmer with every step.”

Challenge for the brain

Challenge for the brain

Anoth­er fun sleep tech­nique is to chal­lenge your brain. It is also called the Sleep Para­dox. It is based on the reverse psy­chol­o­gy of the brain. Instead of forc­ing your­self to sleep, why not chal­lenge your mind to stay awake? Such a para­dox­i­cal approach is rec­om­mend­ed by many West­ern doc­tors, assur­ing its effec­tive­ness. Lying on your back with your eyes open, you need to repeat­ed­ly repeat to your­self: “I refuse to sleep.” The sub­con­scious does not under­stand neg­a­tives, and there­fore the brain will per­ceive this com­mand as an instruc­tion for sleep. Con­se­quent­ly, the eye mus­cles will get tired and drowsi­ness will set in.

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ai generated, woman, bed
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Additional Tips

There are many oth­er sim­ple tips to help a per­son fall asleep quick­ly, even if they are not tired. To do this, before a night’s rest is use­ful:

    Open the windows and ventilate the room, creating a comfortable temperature for sleeping in it.
    Close the curtains and darken the room.
    Take a warm bath.
    Drink natural teas for sleep (with chamomile, lavender, mint and oregano).
    Eat sleepy foods for dinner (banana, avocado, prunes, pistachios, almonds, or dark chocolate).
    Listen to white noise.

By Yraa

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