8 Tips to Fall Asleep Faster
You can improve the quality of your sleep through small tips. As soon as you lie in bed every day, you can sleep peacefully, which usually feeds your spirit and improves your resistance, while maintaining normal endocrine secretion.
What to do when tossing and turning can not sleep? How can you sleep more quickly? Read this article and you may find it helpful.
Tips 1: 2 minutes 'military sleep'
Here's how to do it: Relax the muscles in your face, including tongue, jaw and the muscles around the eyes. Drop your shoulders as far down as they'll go, followed by your upper and lower arm, one side at a time. Breathe out, relaxing your chest followed by your legs, starting from the thighs and working down.
At this point your muscles should be relaxed and it's time to settle your mind. Imagine in your mind that you are lying very relaxed in a canoe, on a calm lake, with no external disturbances, just a blue sky and white clouds... This way you can gradually fall asleep. If you don't like this image, just think of relax, relax, relax... for 10 seconds.
Tips 2: 4-7-8 breathing
This is a method recommended by an American doctor in Arizona to help you sleep, which he calls "a natural calming agent for the nervous system".
Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.
Note:This method is not recommended for those with poor cardiorespiratory fitness as it involves prolonged breath holding and exhalation.
Tips 3: Meditate or do yoga.
Yoga helps the body relax and reduce stress, which in turn helps with sleep. Meditation helps increase melatonin levels, which in turn helps the brain relax and reach sleep more quickly.
Tips 4: Sleeping less during the day
If you sleep for 2 hours or more during the day, it will affect your sleep at night and may also lead to sleep deprivation. Therefore, you should try not to sleep for more than 30 minutes if you snooze during the day.
Tips 5: More exercise
Exercise can increase the secretion of 5-hydroxytryptamine and also reduce the level of the stress hormone cortisol, which promotes sleep. Be careful that you do not exercise before going to bed, which will make your body temperature too high and your brain overexcited, and is not good for sleep.
Tips 6: Listen to relaxing music
Music can make a good mood, which is helpful for sleep. By listening the relaxing music before going to bed, you can not only improve the quality of sleep, but also help to solve obstacles such as insomnia.
Tips 7:Reduced screen viewing before bedtime
Whether it is a laptop, cell phone or tablet, the blue light emitted from the screens of these devices can affect sleep, less exposure to these electronic devices before bedtime can improve the quality of sleep.
Tips 8:Find a sleeping position that works for you.
If you sleep on your back, try placing a rolled-up towel under your knees. And, if you're a side sleeper, tuck a pillow between your legs.
Tips 9: Keep away from outside distractions.
The reason why many friends can not fall asleep quickly is that there are sound and light interference caused by. For this case, you can use soundproof earplugs to isolate the noise, and wear an eye mask to block out the light before going to bed.