After spending a hard day, one may perform all of the pre-sleep rituals such as brushing teeth, wearing sleeping clothes, sitting comfortably on the mattress and turning off the lights in the hope of getting some rest, but it may still fluctuate in his bed due to the insomnia that accompanies him even with his feeling throughout Today is sleepy, so what is the best way to quickly fall asleep?
In this report, the Russian site "Caractere" reviews a set of tips and practices that increase the chances of falling asleep within a few minutes, and presented a magic method that helps you sleep in two minutes:
1- Reducing heat
The temperature of the surrounding environment is one of the most important factors, as it determines not only the ability to sleep, but also the quality of sleep. In general, placing heavy blankets on the body or sleeping in a heated room makes sleeping difficult.
Therefore, in order to sleep quickly, the body needs to reduce its temperature by about 1.5 ° C. It is recommended that the average room temperature not exceed 18.5 ° C.
2- Take a hot bath
Although high temperatures adversely affect the quality of sleep, the situation is different in the case of showering.
Generally, when exposed to hot water, the body sends blood to the skin's surface, making it red, and then cooling it. Once in the bathroom, dilated blood vessels release internal heat and lower body temperature, causing the body and brain to realize that it's time to sleep.
3- Hide the watch
The site stated that constantly checking the clock and calculating the lost time in which you could not sleep, does not help to sleep, but rather causes stress.
In fact, time monitoring is related to stress, so looking at the watch should be ignored if you cannot sleep, especially as this only exacerbates the situation.
4- Excluding caffeine and nicotine
The body needs between four and five hours to get rid of half of the caffeine consumed, and between eight and ten hours to get rid of about 75% of caffeine.
And if you consume a lot of coffee during the day, there will still be a lot of caffeine in the body before going to bed, in exchange it is advised to avoid drinking coffee after one o'clock in the afternoon.
As for smoking, it is best to quit, but in case you are not able to quit completely, you will have to limit it in the evening, especially before bed. In addition, it is advisable to avoid eating at night.
5- Doing exercise
The site reported that exercising and physical activities help to sleep quickly. In contrast, this should be done three hours before bedtime, so as not to have the opposite effect. In addition, you should avoid taking an afternoon nap.
6- Relax before bed
Attempts to sleep often fail when the mind remains active and constantly thinking. In this regard, bedtime relaxation activities - such as reading - are an ideal ritual for relaxation and preparing the body for sleep.
7- Exposure to sunlight during the day and avoid screens before bed
The site added that everyone is aware of the dangers of using smart devices before going to bed. At the same time, it is important to be exposed to sunlight for at least thirty minutes a day if you are having trouble sleeping, as sunlight helps to regulate the work of the inner hour, thus maintaining a proper sleep schedule and appropriate waking time.
Magic way to sleep in two minutes
The site pointed out that if you used all the aforementioned methods without achieving the desired results, then you need a technique that is allegedly used by the US Navy, that helps sleep in two minutes, regardless of where you are.
Although studies that have not yet been published, some claim that this technique was tried on combat pilots who committed a number of errors as a result of being stressed or anxious.
Indeed, the invented technique allows for sleep even while sitting, as some claim that after six weeks of using this technique, about 96% of the pilots were able to sleep within two minutes.
In general, the technique is based on the complete relaxation of all parts of the body in a short period.
Initially, some exercises should be done to relax the facial muscles by taking a deep breath, closing eyes and focusing on the face, then imagine slowly relaxing all the muscles, and exhaling when they feel relaxed cheeks, tongue, mouth, and jaw.
After that, you should take a deep exhale and relax the chest. Ultimately, relaxing the legs, starting from the thighs toward the lower legs. After going through the entire body, the focus should be on clearing the mind of all thoughts and practicing a little bit of meditation.
Besides, you should focus on breathing, and you can imagine yourself lying on a hammock in a quiet place on a spring day. If you cannot control yourself and stop thinking about some things, repeat some phrases, such as "don't think". Although it may sound ridiculous and very simple, it yields surprising results.
It is worth noting that this technique should be repeated every night. Although it can be a failure on the first night and does not produce the desired results, it will help you after a few weeks to sleep immediately. Maintaining bedtime and waking up even during holidays is one of the ways that can also help you fall asleep quickly.