How to fall asleep quickly if you feel anxious: five effective techniques
More and more Ukrainians are complaining about sleep problems. Psychologists say that anxiety during the war is due to the fact that the body cannot relax under constant stress.
OBOZREVATEL has selected effective techniques to help you fall asleep. However, remember that insomnia is an important symptom that you should pay attention to your health and make an appointment with your doctor.
Somnologists advise going to bed, covering yourself with a blanket and imagining a safe place. Yes, it can be difficult in a time of war, but try to distract yourself from all the anxiety and negative information.
Imagine yourself in a boat, floating smoothly on clean, clear water on a lake. There is peace and harmony around you, birds singing, wind noise, water splashing and other sounds of nature. Focus on visuals and add sensations: sand, touching the surface of the water or the wooden surface of the boat. You can imagine a more active element - the sea or a waterfall. Keep the image of a calm place as long and clearly as possible in your mind.
Progressive muscle relaxation will be useful if imagination and visual imagery do not help. Try the 10-second rule:
- First, you need to tense all your muscles and hold them in this state for as long as possible.
- Then relax your muscles.
- Continue the process with a 10-second pause and try to relax and tense every part of your body, including your face.
Let's move on to the breathing technique. Inhale through your nose and count to four. Hold your breath and count to seven. Slowly exhale through your mouth. This technique will help with insomnia and anxiety.
Somnologists have developed this technique based on their knowledge of the REM (Rapid Eye Movement) sleep phase.
- Close your eyes and move them sideways, from left to right, counting the number of movements.
- Open your eyes when you count to 15-20, wait a few seconds, and start the movements again.
Repeat the technique until you feel relaxed and drowsy.
And finally, the paradox technique, the essence of which is to reduce the tension associated with a strong desire to fall asleep.
Get ready for bed, put away your gadgets, and give yourself an order to stay awake. Don't tense your body, don't close your eyes, just concentrate on the thought that you can't sleep. Somnologists say that sleep will come within 10-20 minutes.
Earlier, OBOZREVATEL reported that scientists have made an important discovery about daytime sleep - it can save you from diseases.