Sleep, come! 5 effective techniques to help you fall asleep and not worry
Sleep, come! 5 effective techniques to help you fall asleep and not worry
Anonim

It so happens that you wake up in the middle of the night, but sleep does not come. Are you worried about something or are spinning the same thoughts in your head … What to do? Here are the expert recommendations that should help.

Sleep, come! 5 effective techniques to help you fall asleep and not worry

Write a to-do list

Sometimes worries, not negative thoughts, tear you away from sleep. For example, you are planning a vacation or a big event that has many details to keep in mind. If you can't get rid of it, take a piece of paper and write down everything you need to remember. Then the brain will be freed from the need to constantly twist these thoughts.

Research has shown that those who write things down for the future fall asleep 9 minutes faster than those who cross out.

Get out of bed

Tossing and turning and trying to sleep is a bad idea if it lasts longer than 20 minutes. The brain begins to associate the bedroom with insomnia and anxiety. So scientists recommend getting up and doing something: for example, read a book, just not very exciting!

Soon you will definitely want to sleep. If not, experiment with your daily routine.

Listen to the sounds of nature

If you can't sleep, put on your headphones and immerse yourself in the music. You can play the soothing sound of the sea or slow favorite songs to set you up for sleep.

Watch your breath

If you focus on it, you can probably fall asleep faster. One of the techniques: put your hand on your stomach, inhale slowly, then press lightly and exhale slowly. Repeat several times.

Eat something sweet

Only a little! For example, a fruit or a cookie. Carbohydrates contribute to the production of serotonin, which is needed, among other things, to regulate sleep. In addition, a light snack will help get rid of stomach sounds if dinner has been well for a long time.

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