Everyone has such nights. You pick up your phone to see what time it is and find out that it’s 3 a.m. and you haven’t slept a wink. There are a few ways to combat this. If you’re having trouble learning to fall asleep naturally, try incorporating some of the tips below into your nighttime routine.
You can easily find such sounds on the Internet. Try applying them during the daytime when you decide to rest to see how effective they are.
Use white noise, relaxation programs with the sounds of nature, waterfalls, the sea, whatever you prefer. These can be even pleasant soundtracks from your favorite real money slots Canada. Since there are no words, such sounds are also perfect. Relax. Get rid of your anxious thoughts and rest.
Lie down comfortably. Close your eyes. Open your eyes for 1-2 seconds. Don’t stare at anything. Just open and close them.
Seemingly strange? But this method has been shared by experts who have used it successfully in different circumstances, describing it as a quick way to fall asleep.
Make a pact with yourself that you will begin to fall asleep as soon as you see with your inner eye all the colors of the rainbow:
- Close your eyes. Red. You can imagine a red field of the rainbow or any red objects.
- Orange. Lots of oranges.
- Yellow. Sunshine. Lemons.
- Green. Grass. Leaves. Cucumbers. Spruce. Forest.
- Blue. River. Sky. Scarf.
- Blue. Sea. Fence. Sweater.
And so on to purple. Tell yourself that this is the color you’re sure to fall asleep on. Hold purple in your mind. Fall asleep.
Immerse Yourself in the Mattress
Lie down, stretch out nicely, feel your body and your muscles. Slowly relax and let the heaviness come over you. A dense atmospheric layer is pressing down on you. It gradually begins to push you into the mattress. Your head. Your neck. Your shoulders. Watch the process in your mind, speak in your inner voice. Master this method, and you won’t have to think about how to fall asleep quickly and get a good night’s sleep.
Counting sheep has some scientific justification because it engages both hemispheres of the brain. One is busy visualizing images (they can be soft, fluffy) and the other is doing math. There is a gradual slowing down of brain activity, drowsiness sets in.
Don’t forget to create a comfortable bedtime routine:
- Turn off gadgets. Blue light reduces melatonin production, disrupts internal biorhythms, and the body has no time to recover.
- Wean yourself off falling asleep to the TV on. Screen light and movie sounds significantly lower the quality of sleep. This is fraught with the risk of cancer, heart disease, type 2 diabetes.
- Not used to sleeping in silence? Listen to the noise of the wind, sea, forest, rain, birdsong. They are perceived by the body as natural, safe.
- Do not eat at night, but you can drink warm milk (you can with honey) or relaxing tea, for example, with motherwort, valerian, mint, chamomile.
- Take a bath with coniferous extract.
- Try to always go to bed at certain hours. This will help develop reflexes.
If your efforts do not produce results, contact a therapist. After all, the quality of sleep largely determines your mood, work efficiency, and quality of life.