In the article we will consider the technique of fast falling asleep. Falling asleep is not always as easy as it seems. For some, it is enough to touch the pillow, and they are already asleep. Someone, on the contrary, can suffer for a long time and spin in bed. Thinking, anxiety, worries and inconveniences that interfere with the mind and do not allow sleep are to blame. It is most difficult to do this after active sports. There are several techniques for falling asleep quickly that can help you regain your ability to fall asleep peacefully, quickly, and regularly.
What will help you fall asleep easier?
If you have a conflict at work, at home, or have cold feet during the day, you will not be able to 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 yourself a comfortable pillow, cover yourself with a blanket. It is best to use bedunderwear made from natural fabrics, they are more pleasant to the body.
You should not overeat at night, but you should not go to bed hungry either: you can eat a banana or drink a glass of water. It is necessary to ensure darkness and silence in the room, it is very important to create physiological comfort for sleep. The same can be said about self-feelings: they should be comfortable, in a stressful state you will not fall asleep. Most often, it is quite difficult to calm down before going to bed, the events of the day begin to scroll in your head, internal dialogues are built, and it is very difficult to stop this flow. Therefore, sleep experts recommend learning to fall asleep quickly, using special techniques for this. Listening to pleasant music or soothing audiobooks can help. There are various techniques and methods of teaching the special services to quickly fall asleep. Check them out below.
Reasons for poor sleep
From the moment you went to bed to the moment you fell asleep, no more than 15 minutes should pass. Otherwise, you will spend a lot of energy on falling asleep, as a result, you will wake up in the morning broken and lethargic. There is a classification of sleep disorders:
- with insomnia, the process of falling asleep is not properly organized, sleep is short with constant awakenings;
- with hypersomnia - unnecessarily long sleep;
- parasomnia is characterized by sleepwalking, nightmares, nightmares.
Identify factors that disturb sleep:
- unrest, depression;
- emotional experiences in connection with the upcoming event;
- overexcitement from watching movies, night work;
- side effect of drug use;
- using energy drinks;
- diseases associated with bronchial asthma or epilepsy.
Most often we encounter sleep disturbance due to internal dialogue. This is what fast-falling sleep techniques are for, 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 SWAT's quick-falling-asleep technique, a person can fall asleep within one minute. To do this, lie on your back, stretch your arms, turning your palms up; close your eyes, stretch and relax your 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 a quick fall asleep.
What else will help you fall asleep in 2 minutes? There are quite a few techniques for falling asleep quickly.
Reverse Blink Method
This method does not allow the brain to dive into the internal dialogue and promotes fast 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 such a “reverse” blink, the brain does not have time to think about the next thoughts of the dialogue, and you can quickly relax and fall asleep.
Sleep music
Another method of falling asleep quickly is the right music, thanks towhich you can calm down, restore inner harmony. It is better to choose a measured, melodic melody for sleep, most of all, of course, classical music is suitable. Scientists have developed recommendations for the use of music for sleep, and compiled a repertoire:
- to relieve emotional stress, you can listen to MP Mussorgsky's "Pictures at an Exhibition";
- for a good sleep, turn on 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 for both adults and children. This music therapy can be compared to a massage. You get pleasure and pleasure, your body plunges into the stage of rest and comfort.
There are cases when the classical repertoire is not much liked by a person, then the sounds of wildlife can come to the rescue: rain, the sound of the forest, sea waves, the purring of a cat. When choosing a sound for sleep, opt for melodies that can immerse you in an anti-stress state. Give preference to a light melody without words.
Autotraining
This quick fall asleep technique requires skill. At first, you will be forgotten, scattered thoughts will appear in your head. To quickly master this technique, it is necessary to develop the imagination, develop the ability to create vivid images in the mind. During auto-training, you will feel sleepy approximately in the middle of the complex.
Exercise "Ball". You need to take a comfortable position, 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 are distracted by third-party thoughts, re-focus on the ball.
Exercise "Beach". Imagine that you are at the beach right now. Imagine hot sand falling on your hands, then on your legs, torso, face. At the same time, you should feel warmth and heaviness. This will lead to complete relaxation, and you will be able to fall asleep faster.
Let's look at breathing techniques for falling asleep quickly.
Breathing exercises
Auto-training exercises require training, but there should not be any obstacles for the use of breathing techniques, 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 the heart rate to sleep mode. It is recommended to perform 2 times a day for 2 months. Description:
- touch the upper palate with the tip of the tongue, where the line of teeth is;
- close your mouth tightly;
- 4 seconds inhale through the nose;
- hold your breath for 7 seconds;
- exhale through the mouth for 8 seconds.
This method is useful not only for sleep, but also for relaxation, soothing.
The 5-5-5 method of falling asleep, or as the sleep breathing method is also called. The technique is as follows:carry out three phases of breathing for five seconds: slowly inhale the air through the nostrils, take a short break, let it out. Next, you should increase the duration of the stages, i.e., the exhalation will gradually be 6-7-8-10 seconds. The obligatory emphasis in this method is exhalation. Such gymnastics contributes to early drowsiness.
How to quickly fall asleep and get enough sleep?
Before going to sleep, you must fulfill a number of conditions: put on comfortable clothes, if your feet are cold, socks, so as not to wrap yourself in a blanket - take a warm bath before going to bed. Sleep experts say 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.
Another good way to distract the brain is drawing. Take any piece of paper and a pen or pencils and draw something, just diligently. Reading before bed helps many, but this method is doubtful, on the one hand, your thoughts are immersed in a book, and you are distracted from inner experiences, on the other hand, you read with the light on, which blocks the production of the sleep hormone melatonin.
Daytime nap
Sometimes a nap during the day is just necessary, even if it's twenty minutes, it will improve the general condition. But if you have problems with falling asleep during the day, you should not sleep, accumulate sleep until the evening. If you have a shift schedule at work, sleep is a must.
Sleep at night
Sleep at night is very important: many hormones are produced at this time, the body recuperates. Do not reduce sleep to a minimum, do not perceive 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, you should not eat too much, it is better to eat foods that contain melanin and tryptophan - this is a banana, milk, cherry juice.
If you can't fall asleep quickly, use the above techniques to fall asleep quickly at any time. Choose the method that suits you best. Do not eat a lot before bed, a light snack is fine. Take a relaxing shower. Go to bed in sleepwear and an unmade bed. Wear a sleep mask.
