In the article, we will consider the technique of quick falling asleep. Asleep is not always as easy as it seems. Some just touch the pillow and they are already sleeping. Someone, on the contrary, can suffer for a long time and spin in bed. The reason for this is reflections, anxiety, excitement and inconvenience that interfere with the mind and prevent sleep. The most difficult thing to do is after active sports. There are several quick fall asleep techniques that can help renew your ability to fall asleep calmly, quickly, and regularly.
What will help to fall asleep easier?
If you have a conflict during the day at work, at home, or you have cold feet, you cannot calm down and fall asleep quickly. Since your psychological state is not balanced, there is no physical comfort, all this will only delay the process of falling asleep. Therefore, it is necessary to create a favorable environment for your sleep. You should ventilate the room so that the air is fresh, take a comfortable pillow, cover yourself with a blanket. It is best to use bed linen made from natural fabrics, they are more pleasant to the body.
You should not overeat at night, but you should not go hungry either: you can eat a banana or drink a glass of water. It is necessary to provide darkness and silence in the room, it is very important for sleep to create physiological comfort. The same can be said about feelings of self: they should be comfortable, you will not fall asleep in a stressful state. Most often it’s quite difficult to calm down before going to bed, the events of the day begin to scroll in your head, internal dialogs are built, and it is very difficult to stop this flow. Therefore, sleep specialists recommend learning to fall asleep quickly, using special techniques for this. It will help to listen to pleasant music or soothing audio books. There are various techniques and methods of teaching the quick fall asleep of special services. Consider them below.
Reasons for falling asleep
From the moment you go to bed until the moment you fall asleep, no more than 15 minutes should pass. Otherwise, you will spend a lot of energy falling asleep, as a result, wake up in the morning broken and lethargic. There is a classification of sleep disorders:
- with insomnia, the process of falling asleep is incorrectly organized, the dream is short with constant awakenings;
- with hypersomnia - an excessively long sleep;
- parasomnia is characterized by sleepwalking, nightmares, scary dreams.
Determine the factors that disturb sleep:
- unrest, depression;
- emotional feelings in connection with the upcoming event;
- overexcitation from watching movies, night work;
- side effect from the use of drugs;
- the use of energy drinks;
- diseases associated with bronchial asthma or epilepsy.
Most often, we experience sleep disturbance due to internal dialogue. Techniques for fast falling asleep are needed to turn off brain activity.
Special Services Method
In his book Aquarium, Viktor Suvorov described the method that is taught in the special services. Thanks to the technique of fast falling asleep of special forces, a person can fall asleep within one minute. To do this, lie on your back, stretch out your arms, turning your palms up; close your eyes, pull and relax the body as much as possible; without opening the eyelids, roll the eyeballs up. This position ensures the physiological state of the organs of vision during sleep, which leads to rapid falling asleep.
What else will help to fall asleep in 2 minutes? There are a lot of quick fall asleep techniques.
Reverse blink method
This method does not allow the brain to plunge into the internal dialogue and promotes rapid falling asleep. You close your eyes, relax; then for a moment you need to open them and close them again for 4-5 seconds; Repeat this action several times. With this “reverse” blinking, the brain does not have time to think over the following thoughts of the dialogue, and you can quickly relax and fall asleep.
Music for falling asleep
Another method of fast falling asleep is correctly selected music, thanks to which you can calm down, restore inner harmony. It is better to choose a measured, melodic dream for sleep most of all, of course, classical music will do. Scientists have developed recommendations for the use of music for sleep, and compiled a repertoire of:
- to relieve emotional stress, you can listen to M. P. Mussorgsky's “Pictures from the Exhibition”;
- for a good sleep, include the suite “Peer Gynt” by E. Grieg, “Meditation” by J. Massenet, “Adagio” by H. Rodrigo.
This technique of listening to music for falling asleep is useful to both adults and children. Such music therapy can be compared to massage. You get pleasure and pleasure, your body plunges into the stage of peace and comfort.
There are cases when the classic repertoire is not very popular with a person, then sounds of wildlife can come to the rescue: rain, the noise of the forest, sea waves, purring of a cat. When choosing a sound for sleeping, choose melodies that can immerse you in an anti-stress state. Give preference to a light melody without words.
Autotraining
To perform this fast falling asleep technique, skill is required. At first you will be forgotten, scattered thoughts will appear in your head. To quickly master this technique, it is necessary to develop imagination, develop the ability to create vivid images in the mind. During auto-training, you will feel sleepy around the middle of the complex.
Exercise "Ball". You need to take a comfortable pose, close your eyes. Imagine the ocean and a huge floating ball, from which waves scatter in different directions. Focus your attention first on the ball, then on the waves, watch how they diverge. As soon as you get distracted by outside thoughts, shift your focus to the ball again.
Exercise "Beach". Think you're on the beach right now. Imagine how hot sand is falling on your hands, then on your feet, body, face. In doing so, you should feel warmth and heaviness. This will lead to complete relaxation, and you can fall asleep faster.
Consider breathing techniques for falling asleep quickly.
Breathing exercises
Autotraining exercises require training, but for the use of breathing techniques there should not be any obstacles, especially since it can be done in any convenient place. These exercises are forbidden to be done only in case of a disease of the lungs and bronchi. The 4-7-8 method is the fastest. It is based on the transition of heart rate to sleep mode. It is recommended to perform 2 times a day for 2 months. Description:
- touch the tip of the tongue of the upper palate, where the line of teeth;
- close your mouth tightly;
- 4 seconds to inhale with your nose;
- hold breath for 7 seconds;
- exhale in 8 seconds.
This method is useful not only for sleep, but also for relaxation, calming.
The method of falling asleep is "5-5-5", or as they also call the method of sleep breathing. The technique is as follows: to carry out three phases of breathing for five seconds: slowly inhale the air with the nostrils, take a short break, release. Next, you should increase the duration of the stages, i.e., the exhalation will gradually be 6-7-8-10 seconds. A mandatory accent in this method is exhalation. Such gymnastics contributes to early drowsiness.
How to quickly fall asleep and get enough sleep?
Before going to bed, a number of conditions must be met: put on comfortable clothes, if your feet and socks are cold, so as not to wrap yourself in a blanket - take a warm bath before going to bed. Sleep experts argue that the best way to fall asleep quickly is to get up early in the morning, then in the evening you will physiologically want to sleep.
Drawing is also a good distraction for the brain. Take any piece of paper and a pen or pencils and draw something, only diligently. Reading to bedtime helps a lot, but this method is doubtful, on the one hand your thoughts are immersed in a book, and you are distracted from internal feelings, on the other hand, you read with the light on, which blocks the production of sleep hormone - melatonin.
Daytime sleep
Sometimes sleep during the day is simply necessary, even if it is twenty minutes, it will improve the general condition. But if there are problems with falling asleep during the day, you should not sleep, accumulate sleep until the evening. If you have a shift schedule at work, you just need to get enough sleep.
Sleep at night
Sleep at night is very important: at this time, many hormones are produced, the body restores strength. Do not minimize sleep, do not take it as a waste of time. A comfortable temperature for a night's sleep is 18-20 ° C. Do not use gadgets in bed, the light from the screen keeps your brain in a tense state. If you are hungry before going to bed, do not get too full, it is better to eat foods that contain melanin and tryptophan - this is banana, milk, cherry juice.
If you cannot fall asleep quickly, use the quick fall asleep techniques described above at any time. Choose the method that you like and suit most. Do not eat a lot before going to bed, a light snack is suitable. Take a relaxing shower. Go to bed in sleepwear and in a disassembled bed. Use a mask for sleeping.