How can i fall asleep in few mins?
How can i fall asleep in few mins?
You are struggling to find some good sleep. You want to have a restful night
and start fresh the next day. Here are some proven ways of falling asleep quickly.
Life is a question and how we live it is our answer.
Gary Kelly
1) 1) The military
method
( From the book Relax
and Win: Championship Performance, 1981)
1.
Relax the muscles in your face, including tongue, jaw and the muscles
around the eyes
2.
Drop your shoulders as far down as they’ll go, followed by your upper
and lower arm, one side at a time
3.
Breathe out, relaxing your chest followed by your legs, starting from
the thighs and working down
4.
You should then spend 10 seconds trying to clear your mind before
thinking about one of the three following images:
- You’re
lying in a canoe on a calm lake with a clear blue sky above
you
 |
| [Teri. H / Tripadvisor] |
[Photo: Alexander Possingham/Unsplash]
- You
say “don’t think, don’t think, don’t think” to yourself over and over for
about 10 seconds.
1) 2) The 4-7-8 Breath (also known as the Relaxing Breath)
It is the perfect, portable stress antidote
1.
Exhale completely through your mouth, making a whoosh sound.
2.
Close your mouth and inhale quietly through your nose to a mental count
of four.
3.
Hold your breath for a count of seven.
4.
Exhale completely through your mouth, making a whoosh sound to a count
of eight. This is one breath.
5.
Now inhale again and repeat the cycle three more times for a total of
four breaths.
3) Visualize a calm place
People who uses “imagery
distraction” tend to fall asleep faster than those who had general distraction or no
instructions. (University of Oxford, 2002)
Next time before going to bed, do not forget to:
A) Hiding your clock
E) A gentle 15-minute yoga routine
Research shows that yoga can have a positive effect on sleep parameters such as sleep quality, sleep efficiency, and sleep duration ( Halphen et al, 2014)
F) Placing your phone far away from your bed
G) Aromatherapy (lavender, chamomile)
H) Eating earlier to avoid stomach digestion or stimulation before
bed
I) Avoid naps during the day
Some studies have shown that
regular naps that are long (at least 2 hours), and late may lead to poor night-time
sleep quality and even sleep
deprivation
1. J) Listen to relaxing music
Health Effects of sleep deprivation:
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| JohnHopkinsUniverisity |
"Believe you can and you’re halfway there ''
Theodore Roosevelt
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