Getting a sleep at times can be very terrible and frustrating.
Insomnia can effect anybody at any point in time depending on the
factors causing it. Some people finds it difficult getting a sleep all
night long everyday which is a chronic insomnia while others have sleeplessness once in a while; which can be regarded as an acute insomnia.
Insomnia
can be a very difficult sleeping disorder to cope with. A disorder that
would require a strict medical attention most especially when it is
chronic. However, there are some techniques that have been proved to be
effective when trying to get some sleep. Note that these techniques are
not reliable and may not work for you all the time because their
effectiveness can be influenced by a number of factors. Anyway, there is
no harm in trying you can always try them out and master them if
possible.
Falling asleep is something that has to do with mind. The quicker your mind gets calm, the faster you fall asleep. But don't try too hard on achieving this because you may be worsening the whole issues. Trying too hard to bring your mind to a state of rest may actually create some never-wrecking energies that makes your brain stay even more awake. And if your mind can’t sleep, it’s really difficult for your body to sleep as well.
These scientific tricks below can really help you flip the switch and guide your body into a safe shut down mode.
How to sleep in 2 minutes
This looks ridiculous because sleeping under two minutes would usually require a magic spell. But it is actually possible without having to be under the influence of an enchantment, but may require lots of practice.
Breathing and muscle relaxation methods have some scientific evidence backing up their effectiveness. These two methods, which focus on your breathe or muscles, help you take your mind off-topic and back to bed.
* The 4-7-8 breathing method
This method is more effective when you mix together the powers of meditation and visualization.
To prepare, place the tip of your tongue against the roof of your mouth, just behind your two front teeth. Keep your tongue there the whole time.
How to do one cycle of 4-7-8 breathing:
. Let your lips part slightly and make a whooshing sound as you exhale through your mouth.
. Then close your lips and inhale silently through your nose. Count to 4 in your head.
. Then hold your breath for 7 seconds.
. After, exhale (with a whoosh sound) for 8 seconds.
. Avoid being too alert at the end of each cycle. Try to practice it mindlessly.
. Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
Progressive muscle relaxation (PMR)
Progressive muscle relaxation, also known as deep muscle relaxation, helps you loosen up. This trick is highly recommended by health practitioners to help people cope with insomnia.
. Raise your eyebrows as high as possible for 5 seconds. This will tighten your forehead muscles.. Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
. Smile widely to create tension in your cheeks. Hold for 5 seconds. Relax.
. Pause 10 seconds.
. Squint with your eyes shut. Hold 5 seconds. Relax.
. Pause 10 seconds.
.
Tilt your head slightly back so you’re comfortably looking at the
ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
. Pause 10 seconds.
. Let yourself fall asleep, even if you don’t finish tensing and relaxing the rest of your body.
