How to fall asleep quickly

Many people now have poor sleep. They lie in bed for a long time and cannot fall asleep. They start to have wild thoughts. Many people start to count sheep, but no matter what method they use, they cannot fall asleep quickly. They toss and turn, and it is really painful to not be able to fall asleep. So, how to fall asleep quickly is what many people want to know. Let’s take a look at some methods that can help us fall asleep quickly.

Many people are afraid of the night because the symptoms of insomnia appear at night. They just can't fall asleep when they lie in bed. Insomnia is very painful. Everyone should know what it feels like. Let's take a look at how to fall asleep quickly. These methods can help us fall asleep very well.

1. Self-relaxation training

It is still a method of psychological relaxation.

Lie on the bed, close your eyes, and breathe naturally. Then focus your attention on your hands or feet, relax the muscles of your whole body extremely, and use the feeling of heaviness to experience the degree of muscle relaxation. Silently recite self-suggestive sentences: "My feet are getting heavier", "My lower limbs are getting heavier".... "My whole body is getting heavier". Once you become aware of thoughts that are not related to the heaviness of your limbs, you should stop immediately and focus on the experience of the heaviness in your hands and feet. Patients can generally relax and fall asleep during the practice. If you persist in training this method for a period of time, you will see good results.

2. Music Therapy

If you relax mentally, you can fall asleep peacefully.

Playing some soft, monotonous music before going to bed may have some effect. Listening to good music is like a child sitting under an old locust tree on a summer night to enjoy the cool air and listen to his grandmother telling beautiful fairy tales, or like sitting on a beach under the sun. It makes people feel relaxed and happy, forget their worries temporarily, relax, and fall asleep peacefully.

Regardless of whether you fall asleep easily or not, mastering the following ten tips to promote sleep can save you from insomnia and make your dreams sweeter.

3. “No Sleeping” Method “No Sleeping” Method: Suitable for people who wake up as soon as they lie down. This method seems inhumane, “I’m suffering from insomnia and I’m physically and mentally exhausted. Why do you want me to stay awake?” But it is the best way to solve insomnia. This method is not suitable for “night owl” type insomnia, because it is not time to go to bed yet! “No Sleeping” means telling yourself that you can’t sleep unless you feel sleepy. The specific method is: 1. Go to bed when you want to sleep; 2. If you don’t fall asleep within 10 to 15 minutes, get out of bed immediately and read a book or watch TV. Read some books that are easy to pick up and put down, read some easy-to-understand articles, such as short stories, comedy stories, or your favorite stories from childhood. Or write down the thoughts in your mind that you can't stop. If you are not sleepy, don't stop; if you still can't fall asleep after going to bed again, then get out of bed and concentrate on repeating what you just did; 3. No matter how you sleep at night, set the alarm clock to wake yourself up on time in the morning; 4. No naps are allowed during the day. Even if you are sleepy, you must tell yourself that you can only rest when it is time to go to bed at night.

4. Drink a glass of warm milk. The calcium in milk is a sedative substance. Drinking warm beverages is a good habit that can relax the body and feel like a reward at the end of the day. Milk contains two hypnotic substances. One is L-tryptophan, the raw material that promotes the synthesis of sleep serotonin. Due to the effect of L-tryptophan, people often only need a glass of milk to fall asleep. The other type is peptides that regulate the body's physiological functions, including several "opioid peptides". These substances can bind to the central nervous system or peripheral opioid peptide receptors to exert an anesthetic and analgesic effect similar to opium, making the whole body feel comfortable, facilitating sleep and relieving fatigue, and will not cause addiction. The hypnotic effect of milk is particularly obvious for people who suffer from neurasthenia due to physical weakness. Therefore, you can drink a glass of warm milk before going to bed.

Related information: Onion and milk are good for sleep. Currently, there is a folk remedy for treating insomnia circulating among the Romanian people: drink a glass of hot milk mixed with chopped onion or onion juice one hour before going to bed. It is said that it can make people sleep well and sleep soundly. For those who do not want to drink milk, they can also eat a small plate of chopped raw onions before going to bed. You can add a small amount of salt and olive oil (or sesame oil) to the onions. People who have trouble sleeping due to high blood pressure can put chopped onions in a glass of water, and then add some vinegar and olive oil (or sesame oil), drink this glass of water half an hour to 40 minutes before going to bed, and eat a small piece of bread while drinking the water. In today's world where "food supplements are worse than medicine supplements", if insomniacs adopt proper diet therapy, it will have a certain hypnotic effect.

5. Take a bath before going to bed

Take a hot bath 60-75 minutes before going to bed to relax your body, as bathing can increase your body temperature and make you sleepy. Make it a habit to take a bath before going to bed. However, you should pay attention to the following issues: 1. The water temperature should be between 37 and 40 degrees Celsius. Above 40 degrees Celsius will speed up the heartbeat, stimulate the sympathetic nerves, make people too excited and difficult to fall asleep. A body temperature rise of 0.5-1 degrees Celsius after taking a bath is conducive to entering deep sleep. If the body temperature rises by more than 2 degrees Celsius, it is not conducive to falling asleep. 2. The best time is to soak in warm water at 37-40 degrees Celsius for 20-30 minutes. People tend to fall asleep more easily when their body temperature drops, but their body temperature will rise after taking a bath, so it is best to wait for a while after taking a bath and then go to bed after the body temperature drops.

Good sleep can ensure that we are energetic during the day. If people often suffer from insomnia, their physical health will be greatly affected. Insomnia is a major killer of human health. People who have poor sleep can learn about the method of how to fall asleep quickly that we introduced today. Before going to bed, you should maintain a stable mood and put aside the things of the day.