Are you still troubled by insomnia?

What is the culprit of insomnia? Stress. Stress from all aspects leads to insomnia. For example, an important exam or meeting; long-term work stress; children’s health, or even marital problems. Most people with insomnia will seek help from medication, however, the harm of sleeping pills far outweighs their effectiveness. There seems to be no controversy about this point. So, is it possible to smoothly enter the best sleep state without the help of drugs? Here are some methods to combat insomnia factors and help you sleep better. About one-third of a person's life is spent sleeping. Sufficient sleep can help the body recover better and start the day's life and work in a fuller state. Insomnia not only brings inconvenience to work and life, but long-term insomnia can also cause various health problems. Here I recommend 11 tips to help you easily turn on sleep mode!

No.1 Slow breathing method

Breathe rhythmically, first fast and then slow, similar to the effect of hypnosis. Gradually slowing down your breathing rate can relax your whole body. Generally, you can enter a deep sleep state by taking deep breaths for about 7 minutes.

No.2 Recalling the Thoughts

I lay in bed and tried to think back on my day, trying not to miss any details. This method is because your vision and hearing will be highly concentrated during the recall process, thereby adjusting the brain nerves to the best state for sleep.

No.3 Breathing through the left nostril

You need to lie on your left side in bed, press your right nostril with your fingers and take slow, deep breaths. This method aims to lower a person's blood pressure and keep it as calm as possible. It is especially effective for people who are born with hot body or have menopausal hot flashes.

No.4 Squeeze and relax method

Lie flat on the bed and take deep breaths through your nose. At the same time, put your toes together and bend and squeeze them. When you reach the apex, slowly relax. Repeat this process. This method uses the principle that relaxing muscles throughout the body can help you sleep, because the exercise of curling your toes can further involve the muscles in your thighs, abdomen and even upper limbs until you feel tired and fall asleep quickly.

No.5 Try your best to stay awake

If you find yourself unable to fall asleep, it is better to do the opposite. Keep your eyes open and silently say "I don't want to sleep" to keep yourself awake. Your brain will resist this behavior that hinders sleep, and you will gradually feel the fatigue of your eye muscles and fall asleep.

No.6 Eye Rolling Technique

Close your eyes and slowly roll your eyes three times. According to experts, when people are asleep, their eyeballs will keep moving, so this method simulates the eye movement in a deep sleep state. It will stimulate the secretion of melatonin (sleep hormone) and help you fall asleep quickly.

No.7 Meditation Suggestion Method

Before going to bed, find a comfortable place to sit down, close your eyes lightly, let your shoulders drop naturally, relax your jaw, take deep breaths through your nose, let the air sink into your dantian, and make a buzzing sound with your mouth. At this time, focus your whole body's attention on your breathing process. After six deep breaths, sit quietly for a while, indicating that you are ready to fall asleep, and then slowly get up and go to bed.

No.8 Acupressure

There are many acupuncture points on the human body that can be massaged to help you sleep. For example, first press the center of the eyebrows with your fingertips twice, each time for 20 seconds. Then sit on the edge of the bed, put your right foot on your left knee, and press the acupoint between the big toe and the second toe of your right foot with your hands. Finally, press the acupoint just below the nail of the second toe of your right foot.

No.9 Habit Cultivation Method

Due to individual differences, people have their own different ways of helping themselves to sleep. All you have to do is find a way to fall asleep quickly. For example, some people feel sleepy after exercise. Once you find that you can fall asleep quickly after doing something, you should repeat this method over and over again and develop it into a habit.

No.10 Memorandum of Understanding

Many people suffer from insomnia due to stress from work or study, especially when they have important things to do the next day. So it is better to write a memo before going to bed to avoid repeating what you need to do. This seemingly insignificant method can help us relax and fall asleep easier.

No.11 Association method

Imagine yourself in a comfortable environment, such as a calm pond, a garden, etc. Imagine yourself walking in it, smelling the fragrance of flowers and plants, and listening to the gurgling water. This method can gradually relax your body and mind and help you sleep.

About 1/3 of a person's life is spent sleeping. Insomnia and lack of sleep can easily make people feel tired, which not only has an adverse impact on daily work, but also detracts from their health. How to get rid of the dilemma of insomnia? Why not try these 11 methods!