How to prepare for sleep?

Do not eat a big dinner, the best time for the last meal is 2 hours before bedtime. Take a warm shower or a soothing bath with aromatic and relaxing oils (you can buy them in any store). Afterwards you can drink warm milk with honey.

Be sure to ventilate the room and prepare the bedding. Remember that the bedding should be made of natural and hypoallergenic fabrics. Change it once a week. Choose a pillow of medium hardness.For maximum relaxation, turn on calm, pleasant music or just sit in silence for 10 minutes. Don’t watch TV, and put the phone away until morning.Pay attention to your posture – in most cases, an uncomfortable position is just what prevents you from falling asleep.

How do I sleep at night?

The most popular way is breathing exercises, which have been practiced since ancient India. There are several variations.

  1. Place the tip of your tongue on the palate behind your upper teeth;
  2. Take a deep breath, counting slowly to 4;
  3. Hold your breath for 7 seconds;
  4. Take a noisy long exhalation for 8 seconds;
  5. Repeat until you are tired.

Such breathing practices have a sedative effect on the body and slow the heart rate, so that the brain calms down and the body relaxes. The “4-7-8” technique is considered one of the most popular and effective, it only takes you 1 minute to fall asleep. Second option:

  1. for each count, take a breath and an exhalation. For example, inhale – one, exhale – two, inhale – three and so on to ten;
  2. Concentrate on each number and relax;
  3. After 10, start over and repeat the exercise three time

How to fall asleep in 5 minutes?

To do this, you have to master the Chinese method of activating the active points. The time for each is 30 seconds, and you should move in a clockwise direction.

  1. with warmed fingers, massage the earlobe, moving to the top of the auricle;
  2. with your index finger press on the point between the eyebrows and massage with “twisting” movements;
  3. do the same in the temporal zone.

Repeat the set of exercises twice.

How do I sleep during the day?

The technique used by the secret services will help you fall asleep at any time of the day. They say it was practiced by Suvorov. And to repeat it is easy:

  1. lie on your back, stretch your arms along your body, and relax;
  2. imagine yourself in a quiet place, for example, on a beach or in a flowering garden;
  3. Close your eyes and roll your eyes upward.

A group of Swedish scientists from Karolinska Institute conducted a study on how insomnia can be cured without medication. After conducting an experiment, they concluded that a heavy blanket can eliminate insomnia and some mental illnesses.

For the study, 120 volunteers (68% women and 32% men) who had sleep problems as well as depression were recruited. All people were randomly divided into two groups: the first were given a light blanket (weighing 1.5 kg), the second – a heavy blanket (about 6-8 kg). At first, the experiment lasted for 4 weeks, during which time the participants had to use only these blankets and record how many hours they slept.

By the end of the month, those participants who used the heavy blanket were half as likely to have insomnia. In the group with the light blanket only 5% of the participants were able to get rid of insomnia.

The volunteers were then asked to extend the study for up to 12 months. As a result, 78% of the people who slept under the heavy blanket were able to get rid of insomnia completely.

A British Olympic team consultant offers five tips to help you get back to a restful night’s sleep, even in these turbulent times. And finally start sleeping like an Olympian.

Indeed, in these days full of anxious anticipation and uncertainty, few people are able to fall asleep carefree once they put their head on the pillow.

Somnologist Luke Gupta, who works as a senior psychologist at the English Institute of Sport (Sheffield), helps leading British Olympians to easily fall asleep and sleep before important international competitions.

He offers his answers to five important questions to ask yourself before you go to bed.

  1. How calm are you before you go to bed?

Nights like this are unavoidable: You go to bed, but you feel like you haven’t yet calmed down after everything you’ve seen and heard all day.

Of course, we want to know what is happening in the world, we want to understand which way things are going. And the problem is most likely in the time frame in which we do this.

If our encounter with disturbing news happens right before we go to sleep, the brain goes into a state of high alertness. And that means we won’t be able to fall asleep for a long time afterward.

In such cases, it is better not to even try to make yourself fall asleep: you are unlikely to succeed quickly.

If you really need to read the latest news before going to bed, it is better to go to bed not immediately after, but to do something else – more soothing.

Don’t rush to turn off the light, don’t try to force yourself to sleep. Watch TV or read fiction, and then go to bed. It’s better to go to bed later, but in a calmer frame of mind.

  1. Do you feel sleepy enough?

The state of sleepiness is like a rubber band. While we are awake, it stretches, and the more stretched during the day, the faster we fall asleep when we go to bed (letting go of the “rubber band”).

If you have had a long period of wakefulness, there is a high probability that you will quickly fall asleep when it is time to go to bed.

Exercise and physical activity in general during the day will also increase your desire to sleep in the evening.

Athletes on the eve of important competitions usually want to go to bed early and get a good night’s sleep – they believe that this will have a positive effect on their results.

But that’s not quite how it works. If you go to bed earlier than usual, you are not yet ready for sleep – that rubber band is not yet taut enough.

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