The method is simple. Just inhale through your nose for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds. After three cycles, you will feel sleepy. You may not be familiar with it at first, but as long as you keep doing it twice a day for 6-8 weeks, you can fall asleep quickly and safely within 60 seconds!
Take a hot bath half an hour before going to bed.
Taking a hot bath can not only wash away the filth of the day, but also relieve and relax the pressure on the skin and reduce the pressure of work and life. At the same time, taking a hot bath before going to bed can raise your body temperature, strengthen your pajamas and help you fall asleep better.
Step 3 drink milk before going to bed
Foreigners generally like to drink a cup of warm milk before going to bed, which can regulate the inside of the body and make you fall asleep more easily.
4. Breathe through the left nostril
You need to lie on the bed in the left position, press your fingers on the right nostril and take a deep breath slowly. This method aims to lower people's blood pressure and make them as calm as possible, especially for those who are born with body heat or menopausal hot flashes.
5. Turn off the electronic equipment
Near evening, people usually feel a little sleepy. When you feel sleepy, go to bed immediately, and there is a high probability of falling asleep. But many people in life are used to brushing their mobile phones and browsing the news five minutes before going to bed. It is this small five minutes, because of the stimulation of electronic equipment, drive away your drowsiness and make your brain more and more excited.
6, extrusion relaxation method
Lie flat on the bed and breathe deeply through your nose. At the same time, the toes are bent and squeezed together, and then slowly relaxed after reaching the peak of tolerance, and so on. The principle of this method is that relaxing the muscles of the whole body helps you sleep, because the movement of curling your toes can further affect the muscles of your thighs, abdomen and even upper limbs until you feel tired and fall asleep soon.
Step 7 read
This method is suitable for people who don't like reading and want to sleep as soon as they read. You might as well use this property to read a book for a while before going to bed to help them fall asleep.
8. Try to stay awake
If you find that you can't sleep, you might as well do the opposite. Open your eyes and say "I don't want to sleep" to keep yourself awake. At this time, your brain will resist this kind of behavior that interferes with sleep, and you will gradually feel the fatigue of eye muscles and go to sleep.
9. put on an eye mask
Any light may interfere with sleep. Under the interference of light, your body will mistakenly think that it is not time to fall asleep, thus affecting the secretion of hormones that promote sleep. So in order to sleep better, you can adjust the light and lighting in the room, or stay with an eye mask before going to bed.
10, acupoint pressing method
There are many acupoints in the human body that can be massaged to help sleep. For example, press the eyebrows twice with your fingertips for 20 seconds each time, then sit by the bed, put your right foot on your left knee, press the acupoints between the big toe and the second toe of your right foot with your hands, and finally press the acupoints directly below the toenail of your second toe.
1 1, listening to music
Some people say that wearing headphones to listen to music before going to bed can help you sleep better. Music can really help you sleep better, but using headphones may affect your health and safety. If you want to listen to music, you might as well listen to music by playing music outside.
12, memorandum method
Many people will be troubled by the pressure of work or study, leading to insomnia, especially when there are important things the next day. So it's better to write a memo before going to bed to avoid repeating what you want to do. This seemingly insignificant method can make us relax and fall asleep more easily.