Many people have situations when they need to look cheerful and fresh the next day. But when they go to bed, they cannot fall asleep, tossing and turning from side to side. Even counting your favorite animals is of no benefit; sleep never comes.
At this time, it’s even scary to look at the alarm clock and realize that until the morning there is less and less time to sleep and you will have to go to work with a cloudy head. Therefore, for such cases, there are some techniques that allow you to quickly fall asleep in 1 minute.
Breathing techniques for falling asleep quickly
How to quickly fall asleep in 1 minute? With the help of breathing techniques this is possible, but only after a little practice. When all stages are brought to automaticity, the immersion in the exercise itself will have a soporific effect.
Number one way to sleep
Breathing techniques require memorization before they become truly effective. To learn how to quickly fall asleep using this technique, you need to practice it 2 times a day for two months, and after 1 month you need to do 8 repetitions at a time.
Description of the technique:
- place the tip of the tongue on the palate behind the upper teeth;
- with your mouth closed, inhale for 4 counts;
- holding your breath for 7 seconds;
- loud, long exhalation counting up to 8;
- repeat as many times as necessary. And each time it will be required less and less times.
With practice, the effect of relaxation and peace after this exercise will increase. This technique is also used to reduce stress and anxiety.
Method two - sleep breathing
During inhalation, the emotional state is activated; during exhalation, the body calms down and relaxes. Therefore, with all sleep techniques, it is recommended to lengthen the duration of exhalation or, at least, make the exhalation equal to the inhalation.
Description of the technique: each phase of breathing: inhalation - stop - exhalation is done for 5 seconds. Slow inhalation - 5 seconds, break - also 5 seconds, exhalation - 5. Gradually, if this is not difficult for the body, you can increase the duration of each phase to 6-7-8 seconds, but no more than 10. The main emphasis should be exhalation, that is, it is from exhalation that you need to derive pleasure. Such breathing causes rapid drowsiness.
Method three - breathing in 10 counts
The essence of this technique is very simple: a person breathes, counting his inhalations and exhalations (up to 10). The exercise automatically disconnects a person’s attention from his internal problems, so the person’s psyche stops disturbing his body, and he falls asleep. The technique is as follows: a person begins to count inhalations and exhalations: one when inhaling, two when exhaling, three when inhaling again, four when exhaling again and so on. This count can only be continued up to 10, then the cycle repeats. Typically no more than three cycles are required. You need to breathe through your mouth, moderately deeply.
When counting, you need to concentrate on 3 things: on each number (imagine that the number stretches through the entire inhalation/exhalation), on the movements of the chest, on the sensation of air. Feel how the chest expands as you inhale, shrinks as you exhale, and don’t forget about the air, feel how it passes into the trachea, descends through them into the lungs and returns back. With such concentration on breathing, you simply turn off your consciousness. This is a very convenient, simple method, which will not be difficult for anyone to master, and can be used conveniently anywhere – be it on the train or at a party.
Exercise Carousel
This is a breathing exercise that is recommended by practicing psychologists for falling asleep quickly. It helps calm the mind, quickly relax, fall asleep and have a great night's sleep.
- Lie down relaxed and comfortable with your arms and legs slightly apart.
- One is a calm breath, and you imagine that warm air is inhaled through the right ear. Stopping breathing.
- Two - as you exhale, warm air flows over the shoulder of the right arm to the hand. Pause.
- Three - again a warm breath through the right ear. Stopping breathing.
- Four - warm air is exhaled from the thigh of the right leg to the foot. Pause.
- Five - a warm, pleasant breath again into the right ear. Stop.
- Six - warm air is exhaled, flowing in a wave from the thigh of the left leg to the foot. Pause.
- Seven - warm breath again into the right ear. Stop.
- Eight – The exhalation flows over the shoulder of the left arm to the hand. Stop.
- Nine – another breath. Stop.
- Ten – warm exhalation through the opposite ear. Stop.
Now the action goes in the opposite direction:
- Inhale through the left ear – 1. Pause.
- Exhale through the left hand – 2. Pause.
- Inhale – 3. Pause.
- Exhale through the left leg from top to bottom – 4. Stop.
- Inhale – 5. Pause.
- Exhale through the right leg – 6. Stop.
- Inhale – 7. Pause.
- Exhale through the right hand – 8. Stop.
- Inhale – 9. Stop.
- Exhale through the opposite ear – 10. Stop breathing.
In the beginning, you will fall asleep after 4-5 cycles, then perhaps immediately during the first cycle. There is no need to wait for the exact moment of falling asleep; if you feel very drowsy, it is better to immediately take your usual position for falling asleep.
Warning Breathing exercises should not be carried out if you have chronic lung diseases - asthma, chronic bronchitis, or should not be carried out with prior consultation with a doctor. It is not recommended to carry out breathing practices during acute respiratory infections and pneumonia. People over 60 years of age require consultation with a physician. The room must be pre-ventilated.
Breathing exercises before bed also have a beneficial effect on falling asleep.
Relax your muscles to fall asleep in 5 minutes
In their technique, yogis practice exercises on correct and deep breathing (breathing exercises), and also learn to relax the muscles and body.
Complete relaxation, immersion in good and pleasant memories, proper breathing - this is what a person really needs to fall asleep. Regarding memories or fantasies, you should not overdo it, you should not include experiences here - the picture should be calm and peaceful, for example, a light breeze and relaxation on the ocean.
Auto-training exercises
Relaxation exercise beach
This is a well-known exercise that requires some skill. But after quite a bit of practice, already in the middle of the cycle you feel very drowsy. The exercise can be interrupted at the point where you really want to sleep. This is an excellent complex demonstrating how to fall asleep in 5 minutes.
Lying in bed (entirely under the blanket, except for your head), freely straighten your arms and legs. Imagine yourself on a warm sandy beach. You lie on the warm sand and feel that it begins to warm you up pleasantly from below. Warm sand is poured onto the right hand, covering it more and more. The sand is gentle and heavy. Following the hand, it covers the wrist, then the arm to the elbow and to the shoulder, and the whole arm becomes warm and heavy.
Then warm sand is sprinkled on the left arm from the hand to the shoulder. Then the leg from the foot, through the ankle to the knee, then the thigh and a little lower abdomen in the hip joint area. Then the other leg.
Then the lower abdomen, groin, abdomen itself, right and left sides, chest (the sand cannot be pressed on the chest) and neck are sprinkled. The face also warms up pleasantly under the warm sun and under its rays the lips, nose, cheeks, eyelids and eyes relax. The forehead relaxes and a light breeze blows on it, fanning it with pleasant coolness.
Relaxation exercise ball
How to fall asleep quickly if you don't want to sleep? Take a comfortable position for falling asleep and close your eyelids. Imagine a large ball in the vast ocean, swaying on the water. Waves radiate far, far away from it in all directions. Once the picture has appeared in your head, you just need to focus on the swaying of the ball, and then on the oscillations of the waves coming from it. As soon as an extraneous thought arises in your head, you need to immediately switch back to the ball.
Of course, there are many other meditation practices. Read more about meditation before bed and its basic techniques in a special article.
Relaxation for the body when you don't feel like sleeping
If you don't want to sleep, try to relax your body. When the body relaxes in the dark, the desire to lie down and fall asleep immediately arises. Especially if there was a difficult and busy day before. The body will want to rest.
Jacob's method
The technique is based on the fact that in a state of stress we automatically tense the muscles of the body and face. You need to turn off all sound sources, sit or lie down in a comfortable position, and then try to relax as if there were no bones in your body.
After Jacob's method, you will fall asleep quickly and easily.
You can start from your toes, gradually moving up to your face. If you manage to completely relax your muscles for at least 20-30 seconds, the next day you will feel better and the person will feel rested.
Stretching exercises
To get a good night's sleep, you can do some stretching exercises. Yogic practices are suitable. Stretching will help relax your muscles and relieve tension in your body. After all, it is often because of hidden tension in the muscles that a person cannot fall asleep for a long time - he tosses and turns from side to side, stretches his muscles.
Yoga for insomnia
Indian yoginis invented a special breathing practice that makes falling asleep easier. The Indians used it during meditation to relieve muscle tension.
It's called "4-7-8 breathing":
- First, inhale through your nose for 4 seconds.
- Then hold your breath for 7 seconds.
- After 8 seconds, slowly exhale all the air through the mouth.
The operating principle is simple. When a person is tense or stressed, the breathing rhythm accelerates, and sighs become frequent and shallow. Adrenaline is released. When you hold your breath, the release of the neurotransmitter into the blood stops. The heart rate decreases and the body relaxes. At the same time, the person is drawn to sleep.
Golden milk
There are several ways to quickly fall asleep if you can't sleep. To make it easier to fall asleep in the evening, you can drink golden milk.
Folk sleeping pill made from turmeric.
To make this folk remedy you will need:
- Boil 50 g of turmeric in 100 ml of clean water for 15 minutes. During this time the mass will thicken.
- 1 tbsp. Add the resulting mixture to a glass of cow's milk, bring to a boil over low heat and let cool to 40 degrees.
- Then pour 1 tsp into the drink. liquid flower honey and mix thoroughly until smooth.
You should drink the resulting liquid every day half an hour before bedtime. Turmeric mass should be stored in the refrigerator for no more than 30 days.
Other effective remedies
Visualization also helps you fall asleep. Lie down in a comfortable position, close your eyes and imagine the place where you would like to be. Then figure out what you would like to do there and who you would like to meet. Present the picture in as much detail as possible. You can remember an old pleasant dream and come up with its continuation. Gradually your thoughts will begin to turn into a dream.
Get rid of disturbing thoughts. Write down all your fears, doubts, and anxieties on a piece of paper. It is recommended to write down your ideas as well. This way, thoughts will not be forgotten and will not distract you from relaxation and falling asleep. After all, it is often the endless stream of thoughts that prevents you from falling asleep - what to do, what you need to remember, important ideas, etc.
Massage will help relax your muscles. Ask your partner to stretch their back, neck and shoulders. You can use massage oils with relaxing scents. Pleasant stroking movements will lull you into sleep. Don't resist it
It is important that you trust and are calm in the company of the massage therapist. Otherwise it will be difficult to relax
A relaxing massage lulls you to sleep.
Counting helps some people. A boring book or movie can also help.
Use self-hypnosis. Consistently order your eyes to close, your body to relax, and your limbs to become heavy. Then mentally say that you will fall asleep on the count of 50 and start counting down.
Pharmacological drugs also help. You cannot select the medication and dosage yourself. To select the appropriate sleeping pill, consult your doctor. You cannot use these products constantly, as they are addictive. Pharmaceutical drugs can be replaced with herbal decoctions:
- chamomile;
- sage;
- thyme;
- motherwort.
Alcohol also relaxes the body, however, it is not recommended to abuse alcoholic beverages, since they negatively affect health and are addictive.
It is very useful to learn how to quickly fall asleep in any situation, so that you always get enough sleep and start a new day cheerful and full of energy. If you have problems with this, use the methods described above on how to quickly fall asleep if you can’t sleep. When using all the techniques, the time you fall asleep will definitely be reduced.
Ways to fall asleep quickly
How to learn to fall asleep quickly in 10 seconds. If you suddenly really need to fall asleep soundly at night and get enough sleep in a limited period of time. There are several ways to quickly, almost instantly fall asleep.
The secret service method described by intelligence officer Suvorov
Lie on your back, stretch out relaxed. Close your eyes and roll your pupils upward under closed eyelids. During sleep, this is the physiological state of the eyeballs. In this position, a person falls asleep very easily and quickly. This is perhaps the best way to fall asleep quickly.
Reverse blink technique
Lie down comfortably, relax and close your eyelids. At regular intervals (from 5 to 15 seconds), open your eyes for a moment, then close them again (it turns out to be blinking in reverse). As a result, the body quickly relaxes, and the brain plunges into a hypnotic trance (read more about hypnosis for sleep).
These are the most effective techniques to solve the problem of how to quickly fall asleep at night. They will help you fall asleep if you don’t feel like sleeping and if a tired person is overexcited and cannot quickly calm down to fall asleep.
List of used literature:
- Levin Ya. I., Kovrov G. V. Some modern approaches to the treatment of insomnia // Attending physician. - 2003. - No. 4.
- Kotova O. V., Ryabokon I. V. Modern aspects of insomnia therapy // Attending physician. - 2013. - No. 5.
- T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and prevention). - M.: Medgiz, 1960.
Causes of sleep disturbances
Sleep disorders that prevent you from falling asleep quickly are divided into temporary, periodic, psychological and physiological.
If for three nights in a row a person sleeps less than five or five and a half hours, the same changes occur in his body as after a completely sleepless night.
Temporary sleep disturbances
Most often associated with some changes in lifestyle. Stressful situations at home or at work, or a change in time zones as a result of moving definitely do not allow you to fall asleep quickly.
Recurrent sleep disturbances
In these cases, the inability to fall asleep quickly is associated with prolonged exposure to stress. A constant depressed state, depression, and addiction to alcoholic beverages disrupt the rhythm of sleep and lead to insomnia.
Psychological causes of sleep disturbance
Negative human feelings prevent us from falling asleep calmly and quickly: anxiety, fear, resentment. All these feelings are clear manifestations of a stressful state. Internal dialogue with yourself, reliving the same moment of the past day prevents you from falling asleep quickly.
Physiological causes of sleep disturbance
Physiological causes include snoring, heartburn, involuntary periodic twitching of the limbs, that is, something that a person cannot control.
Often, physiological sleep disorders do not interfere with the person himself, but cause nervousness and irritation in those people who are nearby and trying to sleep.
How to fall asleep if you don’t want to sleep, but get up early
Eliminate evening snacks
If right before bed you want to eat something tasty, like a pastry or a piece of cake, then it is better to overcome this desire. Otherwise, your blood sugar levels will rise and your desire to sleep will decrease accordingly. If the craving for a snack is too strong, then choose something light and low in sugar.
Create conditions for sleep
If you need to fall asleep quickly, then create all the conditions necessary for sleep. So what are we talking about? First of all, ventilate the room in which you plan to sleep. Make sure the bed linen is fresh, there are no extraneous sounds, turn off the lights or dim them as much as possible. It would also be a good idea to drink a cup of warm herbal tea or milk - you can add a spoonful of honey to any of these drinks.
Give up the Internet
If you decide to wander the Internet before bed, but you have to get up early tomorrow, then it’s better to abandon this idea. Such a pastime rarely contributes to falling asleep quickly - most likely you will simply be immersed in studying some information and you yourself will not notice how dawn is approaching.
