Everyone has experienced the “can’t sleep” condition from time to time: insomnia is exhausting, and you can wake up completely exhausted the next morning. There is no talk of spending the next day productively. And if this happens with enviable regularity, then fatigue and irritation become constant companions. Therefore, as soon as you understand that you cannot rest normally at night, try simple life hacks from the editors of Food.ru to fall asleep faster.
5 life hacks
They came up with something more interesting than just counting sheep.
1. Master the House Tour Method
A method that will help you fall into deep sleep. To do this, use the visualization method: the brain switches off the active work mode and calms down.
First, take a few deep breaths to normalize your breathing and relax. Then close your eyes and begin to imagine the interior of your home in detail. It can be any home – your relatives, friends, or even an imaginary one. The main thing is to carefully examine the room you find yourself in, noting the smallest details, from the pictures on the wallpaper to the objects on the shelves and the view from the window. If you can’t fall asleep, “move” to another room and carefully examine the furnishings there. You yourself won’t notice how you fall asleep.
2. Keep it cool
During sleep, the human body temperature drops slightly. That is why coolness is the best way to stop the waking processes and signal the body that it is time to rest.
There are several ways to achieve this: for example, thoroughly airing out your bedroom before going to bed is especially effective on a frosty winter evening. If insomnia plagues you in warmer months, try turning on the air conditioning or at least a fan. And change your blanket to a thinner one, especially if you often find yourself uncovered in the morning when you fell asleep. Many people are simply too hot to sleep, but they don’t even know it.
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3. Temperature changes
Try playing with contrasts: lie down in bed, uncover yourself and freeze. Of course, you shouldn’t overdo it: you definitely don’t want to get too cold and sick. You need to wait until you feel so cold that you want to wrap yourself in a blanket to warm up. That’s what you do: cover yourself properly, even with your head.
The tone of the blood vessels will change – when the temperature drops, they narrow, and when it rises, on the contrary, they expand – and you will quickly feel muscle relaxation and drowsiness.
4. The method from fingers to the crown
To do this, lie down flat on your back. Make sure you are comfortable – a crumpled sheet should not interfere or distract. Stretch your arms out to your sides, close your eyes and imagine how each part of your body relaxes in turn, starting with your toes, then your feet, ankles and so on until you reach the top of your head. However, you most likely won’t get there because you will fall asleep earlier.
During the process, you may feel warmth or a pleasant heaviness. The main thing is that they fill you with peace and tranquility. At the same time, breathe deeply and throw all thoughts out of your head, concentrating only on relaxing your body. And do not rush – after all, you are not doing the exercise for speed.
5. Breathing exercises
There’s a simple technique called “4-7-8.” Take a deep breath in through your nose, silently counting to four. Then hold your breath for seven seconds, then slowly exhale through your mouth, counting to eight. Repeat three to five times—that’s probably enough to feel yourself getting drowsy.
Other methods
Try a few more simple methods to combat sleep disorders.
- Give up gadgets
A couple of hours before going to bed, turn down the brightness of your screen, and if possible, put your devices away until the morning. And definitely don’t take them to bed with you to “surf for ten minutes before bed.”
- Try aromatherapy
Some essential oils, such as chamomile or lavender, may have a calming effect .
- Look at your watch less
If you toss and turn in bed, don’t constantly count how much time is left until morning. This will only make you more anxious, and the rest of your sleep will evaporate due to stress. Instead, close your eyes and try to think of something pleasant – like how you ended up on a warm seaside.
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