A Few Ways To Fall Asleep Quickly
Accumulated problems, stresses, unpleasant memories - all this affects our sleep and falling asleep. Not only is it difficult to fall asleep in the evening, you can still wake up at night and toss and turn without sleep. It is unlikely that it will be possible to quickly solve all the problems and forget about them. So let's look at ways to fall asleep quickly. First of all, you need to think that you should free your thoughts and overcome bodily discomfort, all this also prevents you from falling asleep normally and quickly.
Preparation for sleep.
We know how to fall asleep quickly - first of all, you need to properly prepare for sleep. You should not eat heavy food 2-3 hours before bedtime, do not smoke or drink coffee. Of alcoholic drinks, it is also better not to take anything, if only a little good red wine, and then if additional thoughts do not arise from it. In the same period, any activity related to work or other problems should be discontinued. You should have at least two hours to relax. Another way to fall asleep quickly is to read fiction overnight. But it is advisable to select a story so that its content does not coincide with your problems, otherwise you will start to think about them again.
Physical exercise.
It is difficult to make an unambiguous conclusion. On the one hand, this is an additional excitement of the body, and on the other, a good compensation of the load from mental activity. You can do several stretch marks and simple joint gymnastics. Stand for a short time in an inclined position forward, changing it to a position back, pull your back, arms, legs. Rotate the neck, hands and feet. This is another way to fall asleep quickly. You can take a short run before bedtime. It is checked by time that sex helps well. If you are drawn to performing strength exercises, then you can do this, but do not give the muscles a heavy load so that there is no additional excitation of the body.
Breath and thoughts.
When you have already gone to bed, you need to choose a breathing rhythm for yourself in which you will concentrate not on your thoughts, but on your breath. Thinking how to fall asleep quickly, you can resort to small tricks: make yourself a special order of sighs. First belly, then inhale with the breast, and then collarbone. In the same sequence, exhale. This technique is not easy, but there is no need to rush it. The most important thing in it is to be able to switch to breathing from your own thoughts. It is best to concentrate on the places where the air passes, rather than on the sounds.
Muscle relaxation.
Undoubtedly, the most important thing in the preparation process is how to fall asleep quickly. Any tension in the muscles of the body is associated with a "stuck", unresolved problem that excites you. Of course, if you have already done everything according to the methods described above, your muscles themselves will begin to relax, but still pay attention to the "examination" of your body with the aim of having foci of muscle tension in it. Pay special attention to the muscles of the face around the eyes, forehead and lips. Look for neck strain. If you find tension, try to relax this place.
The greatest effect.
You can achieve the best results if you perform all the procedures described rigorously daily. The longer you do this in time, the less effort you will need in the evening and it will become easier to carry out the whole order of falling asleep. As a result, you will get fast falling asleep and a normal good sleep. And finally, you should not follow all the recommendations too scrupulously and pay close attention to them. You can’t accurately measure the time of procedures and worry if you miss something. This will only create additional nervous tension. It will be much more effective to just feel your relaxed state before going to bed.