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How to fall asleep quickly if you feel anxious: five effective techniques

Alina MilsentLife
How to fall asleep if you feel anxious

More and more Ukrainians are complaining about sleep problems. Psychologists say that anxiety during the war is because the body cannot relax under constant tension.

OBOZREVATEL has selected effective techniques to help you fall asleep. However, remember that insomnia is an important symptom, and you should pay attention to your health and make an appointment with your doctor.

Technique 1

Sleep specialists 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 the spring-clear, clear water of a lake. There is peace and harmony around you, birds singing, the sound of the wind, water splashing, and other sounds of nature. Concentrate on the visuals and add sensations: the feel of the sand, the touch of the water's surface, or the wooden surface of the boat. You can imagine a more active element - the sea or a waterfall. Keep the image of a peaceful place in your mind for as long as possible.

Technique 2

  1. Progressive muscle relaxation will be useful if imagination and visual images do not help you fall asleep. Try the "10-second rule":
  2. First, you need to tense all your muscles and hold it for as long as possible.
  3. Then relax your muscles.
  4. Continue the process with a pause of 10 seconds and try to relax and tense all parts of your body, including your face.

Technique 3

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.

Technique 4

Sleep specialists have developed this technique based on what they know about the REM (Rapid Eye Movement) sleep phase.

  1. Close your eyes and move them to the sides: left and right, counting the number of movements.
  2. 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.

Technique 5

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. Sleep specialists 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.

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