Good quality sleep is an important part of our rest, helping us to gain strength and recover from the working day. In today's world, people are increasingly paying less attention to healthy sleep and are 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 Vale, and the exercises will help you relax and calm down. To do this, place the tip of your tongue behind your front upper 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 feel your body relax.

Military equipment

The US Navy Airborne School has developed a programme 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.

The same sleep time

Your body's internal clock helps you stay awake during the day and sleepy at night. So, by waking up and going to bed at the same time every day, your body gets used to this schedule and then it's easier for you to wake up and fall asleep. Allow yourself 30-45 minutes to rest 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 and try 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 systematic tension and then relaxation of each of the main 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 the rest of 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 what healthy foods you can eat before bed if hunger keeps you awake.

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