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How to fall asleep quickly in any conditions: 5 effective methods

Julia PeschanskayaLife
How to fall asleep quickly

Good-quality sleep is an important part of our rest, helping us gain strength and recover after a hard day's work. In the modern world, people are increasingly paying less attention to healthy sleep, thus harming their health.

If you can't fall asleep quickly, you shouldn't ignore it. OBOZREVATEL has found five effective ways to help you cope with this problem and improve your sleep.

The "4-7-8" technique

This technique was invented by Dr. Andrew Weil, and the exercises will help you relax and calm down. To do this, place the tip of your tongue behind your upper front teeth and exhale completely; a light whistle should form. Close your mouth and inhale through your nose, counting to 4. Hold your breath, counting to 7. Then exhale through your mouth, counting to 8. Repeat this exercise three times, and you will feel your body relax.

Military technique

The US Navy Airborne School has developed a program that helps pilots fall asleep in two minutes or less, even after coffee and gunfire. First, you need to relax your facial muscles. Then lower your shoulders and arms. Exhale to relax your chest. Relax your legs and imagine that you are in a calm, peaceful place. If that doesn't work, repeat "don't think" for 10 seconds.

Maintain a consistent sleep schedule

The internal clock of the human body helps you stay awake during the day and sleepy at night. Therefore, by waking up and going to bed at the same time every day, the body gets used to this schedule, making it easier for you to wake up and fall asleep. Give yourself 30-45 minutes to relax in the evening before going to bed. This will allow your body and mind to relax and prepare for sleep.

Use your imagination

Instead of lying in bed thinking about unpleasant events, imagine yourself in a calm and cheerful place, trying to relax. Do this a few hours before bedtime, and you will be able to distract yourself from stressful situations and focus on positive emotions and pleasant memories.

Progressive muscle relaxation

This approach involves systematically tensing and then relaxing each of the major muscle groups in the body. Close your eyes and start breathing deeply and slowly. Tense your facial muscles for 10 seconds. Relax and take a few deep breaths to calm down. Then, again, tighten your back muscles for 10 seconds. Take several deep breaths in and out.

Do the same with other muscles in your body, starting with your shoulder muscles and ending with your toes and feet. This will help you relax and fall asleep faster.

Earlier, OBOZREVATEL told you what healthy foods you can eat before bed if hunger keeps you awake.Subscribe to OBOZREVATEL's Telegram, Viber, and Threads channels to keep up with the latest developments.

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