If You are one of the millions of people who have trouble falling asleep you definitely need to read this! When you toss and turn at night while your brain refuses to slow down, you probably get so nervous watching how time to wake up is getting closer and closer.
A good night’s sleep is
necessary for optimal health. For adults, optimal sleeping hours should be from
7 to 9 hours. According to researches, 20% of people in the world suffer from
Good sleep is essential for a strong immune system and fights off diseases. Lack of sleep can cause hormonal imbalances, slower reaction time, weight gain, irritability and nervousness, and depression.
This 5 steps military trick will help you fall asleep
faster, or taking a deep nap during the day.
1 - LIE FACE UP
Lie down, face up and relax your facial muscles including tongue, jaw and muscles around your eyes, and release your forehead area, making it smooth. Relax your eye sockets, and don’t squeeze your eyes at all.
2 - DROP YOUR SHOULDERS AS LOW AS POSSIBLE
This will help you release tension and stress in your neck. After this relax your upper and lower arm on one side, and do the same with another arm. In the end, include your hands and fingers.
3 - RELAX YOUR CHESTS AND BREATHE OUT
Fill up your lungs with air, and slowly breathe out. Breathe deeply, and breathe out slowly.
4 - RELAX YOUR LEGS
First, release the tension from your eyes, and then let the relaxation travel down to your calves. After you get it done, focus on your feet and ankles.
5 - CLEAR YOUR MIND
Block out and distractions and clear up your thoughts. Envisioning certain images can help you clear your thoughts. Imagine yourself lying in a boat on calm water, with nothing except clear sky above you. After you imagine this, with a completely relaxed body, keep saying to yourself for 10-15 seconds – don’t think, don’t think…
Are you feeling so sleeping already? This technique should
be practiced for 4-6 weeks, and you will be able to fall asleep faster.
Additionally, pay attention to your sleeping environment.
- CHANGE THE WAY YOU FEEL ABOUT YOUR ROOM
Keep your room clean, organized, without too many things for the office, gym, etc. Your room has to be the place where your brain and body relax, so keep any unwanted things in the storage instead.
- KEEP YOUR ROOM COOL
From the moment you lay down to sleep, your body temperature begins to drop as it prepares itself for sleep. Keeping your room a cool temperature can help and make the whole process faster. Sleeping with minimum clothes on you increase the chances you will sleep comfortably and soundly.
- KEEP YOUR ROOM DARK AND QUIET
One of the best things for having a good sleep is to eliminate all lights and noise possible. First of all, don't sleep with a lamp on, and get heavy curtains or blackout blinds to eliminate outside light. Noise is another common sleep thief, whether if it comes from within the room itself, down the hall or across the street, noise can distract us from falling asleep.
With better sleep all your daily chores will be easier, you will feel more energized, and combat stress better. Putting all this together you can have the best sleep ever!