How to fall asleep quickly with insomnia 1, breathing slowing method
Breathing rhythmically, first fast and then slow, similar to hypnosis. Gradually slowing down the breathing frequency can relax the whole body. Generally, you can enter a deep sleep state by taking a deep breath for about 7 minutes.
2. Association method
Imagine yourself in a comfortable environment, such as a calm pool, garden, etc. Imagine yourself walking among them, smelling the fragrance of flowers and listening to the gurgling water. This method can gradually relax your body and mind and help you sleep.
3, rolling eyes method
Close your eyes and slowly roll your eyes three times. According to experts, when people are asleep, their eyes will keep turning, so this method is to simulate the eye movement in a sleeping state, which will stimulate the secretion of melatonin (sleep-helping hormone) and make you fall asleep quickly.
4. Breathe through the left nostril
You need to lie on the bed in the left position, press your finger on the right nostril and take a deep breath slowly. This method is intended 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, back to the idea
After lying in bed, we can think about our day's life as much as possible and make our thoughts active, because in this case, our thoughts often enter the sleepy stage just after they are active, which leads to drowsiness and makes us fall asleep faster and easier.
6. Try to stay awake
If you find that you can't sleep, why don't you do the opposite and meditate with your eyes wide open? I don't want to sleep? So as to keep yourself awake, at this time, your brain will resist this behavior that hinders sleep, and you will gradually feel the fatigue of eye muscles and enter a sleep state.
7. Habitual cultivation method
Because of individual differences, people will have their own different ways to help sleep. All you have to do is to find your own way to fall asleep quickly. For example, some people will feel sleepy after exercise. Once you find that you can fall asleep quickly after finishing something, you should repeat this method and cultivate it into a habit.
8. Memorandum method
Many people will be troubled by the pressure of work or study, resulting in insomnia, especially when there are important things the next day. So it is 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.
9. Pressing acupoints
There are many acupoints in the human body for massage, which can help sleep. For example, press the center of the eyebrows twice with your fingertips for 20 seconds at a time, then sit on the edge of 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 the second toe of your right foot.
10, exercise method
Proper exercise is true. It can help you sleep. Don't worry. As long as you exercise in proper time, you won't be more excited and can't sleep. Proper physical fatigue will relax your spirit. Of course, if you are suffering from insomnia, you should avoid strenuous exercise within 4 to 6 hours before going to bed.
1 1, choose the best sleep temperature.
People who suffer from insomnia often have high requirements on the environment of the bedroom, such as temperature. The temperature suitable for sleeping is 20 degrees Celsius, so in general, the temperature of the bedroom should be kept within the range of 18~22 degrees Celsius. I suggest you buy a thermometer, hang it on the wall of the bedroom, and adjust the air conditioner of your bedroom at any time according to it.
12, extrusion relaxation method
Lie flat on the bed and take a deep breath with your nose. At the same time, put your toes together to bend and squeeze, and then slowly relax after reaching the peak of tolerance, and so on. This method is based on the principle that relaxing the muscles of the whole body can help 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 quickly.
13, meditation suggestion method
Find a comfortable place to sit down before going to bed, gently close your eyes, let your shoulders fall naturally, relax your jaw, take a deep breath with your nose, and make it feel depressed and hum with your mouth. At this time, pay full attention to your breathing process, sit still for a while after six deep breaths, suggesting that you are ready to sleep, and then slowly get up and go to bed.