Ways to help you fall asleep…in 10 minutes

health.

How do you calm your mind?.. The answer to this question includes many methods used to calm your body and mind to the point where you feel relaxed enough to fall asleep quickly. Here are some of these ways:

military way

Military personnel have irregular sleep schedules, often waking up very early and sleeping in uncomfortable places. "military way" To sleep quickly and efficiently.

  • Step One: Lie down in your ideal sleeping position. Starting with your face, relax different muscles, including your eyebrows, lips, eyelids, and mouth.
  • Step Two: Lower yourself into your arms. Start with the shoulders, keeping them relaxed, then the elbows, then the wrists.
  • Step Three: Relax your chest and take deep, even breaths.
  • Step 4: Lower your body and focus on relaxing your lower half, from waist to toe.
  • Step Five: Imagine a calm scene that makes you feel relaxed and happy. This could be on a beach by the ocean, a quiet meadow, or even a comfortable room.
  • If stressful or anxious thoughts are holding you back, try to overcome them by returning your attention to visualization or muscle relaxation..

Progressive relaxation of the muscles

A study involving 32 young volunteers analyzed the effects of progressive muscle relaxation and the results revealed that it was successful in reducing the rate of Heartbeatimprove sleep efficiency and the time it takes to fall asleep.

The goal of this method is to use breathing techniques Relaxing muscles for stress relief and strengthening to sleep Comfortable, according to the website "cnet".

  • The first step: lie down in a comfortable sleeping position, close your eyes, then take deep breaths, inhale and exhale slowly.
  • Step 2: Squeeze your face and muscles for 10 seconds, then release tension and return to slow, deep breaths..
  • Step Three: Move onto shoulders and do a"Muscle contraction" Hold for 10 seconds, then release and take deep breaths again.
  • Step 4: Like the martial method, repeat this with the other parts of your body until you finish with your feet. Avoid areas where you may feel pain when you stretch your muscles.

Always follow the 20 minute rule

If you’re lying in bed trying to sleep and it’s been 20 minutes, don’t lie there. The longer you lie down without sleep, the more stressed you will be about not sleeping.

Get out of bed and do a relaxing activity or hobby until you feel sleepy. This can include:

  • reading
  • Listen to calm music
  • Do light yoga exercises
  • take a shower
  • Drink herbal tea

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If it takes you longer than 30 minutes to fall asleep, this directly affects the quality of your rest, which in turn negatively affects your mood, metabolism, cognition, immune system and overall health.

How do you calm your mind?.. The answer to this question includes many methods used to calm your body and mind to the point where you feel relaxed enough to fall asleep quickly. Here are some of these ways:

military way

Military personnel have irregular sleep schedules, often waking up very early and sleeping in uncomfortable places, so the “military way” was designed to help you sleep quickly and efficiently..

  • Step One: Lie down in your ideal sleeping position. Starting with your face, relax different muscles, including your eyebrows, lips, eyelids, and mouth.
  • Step Two: Lower yourself into your arms. Start with the shoulders, keeping them relaxed, then the elbows, then the wrists.
  • Step Three: Relax your chest and take deep, even breaths.
  • Step 4: Lower your body and focus on relaxing your lower half, from waist to toe.
  • Step Five: Imagine a calm scene that makes you feel relaxed and happy. This could be on a beach by the ocean, a quiet meadow, or even a comfortable room.
  • If stressful or anxious thoughts are holding you back, try to overcome them by returning your attention to visualization or muscle relaxation..

Progressive relaxation of the muscles

A study involving 32 young volunteers analyzed the effects of progressive muscle relaxation and the results revealed that it was successful in reducing the rate of Heartbeatimprove sleep efficiency and the time it takes to fall asleep.

The goal of this method is to use breathing techniques Relaxing muscles for stress relief and strengthening to sleep Comfortable, according to CNET.

  • The first step: lie down in a comfortable sleeping position, close your eyes, then take deep breaths, inhale and exhale slowly.
  • Step 2: Squeeze your face and muscles for 10 seconds, then release tension and return to slow, deep breaths..
  • The third step: Move to your shoulders and “clench your muscles” for 10 seconds, then release and go back to taking deep breaths.
  • Step 4: Like the martial method, repeat this with the other parts of your body until you finish with your feet. Avoid areas where you may feel pain when you stretch your muscles.

Always follow the 20 minute rule

If you’re lying in bed trying to sleep and it’s been 20 minutes, don’t lie there. The longer you lie down without sleep, the more stressed you will be about not sleeping.

Get out of bed and do a relaxing activity or hobby until you feel sleepy. This can include:

  • reading
  • Listen to calm music
  • Do light yoga exercises
  • take a shower
  • Drink herbal tea

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