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How to get to sleep: useful tips forfall asleep quicklyrelieving anxiety and stress before sleep. Guidelines for finding your own method of sleeping and avoiding sleep disturbances.
It is clear, amethod for sleeping universal, suitable for everyone, does not exist. There are no simple instructions to follow, as well as those you would find for a recipe, however there are useful tips that can help youfall asleep quicklyand to rest better. Let's start with the ABCs up to more targeted advice.
Why can't I sleep?
If you have difficulty sleeping, consult a doctor to eliminate the presence of sleep disorders that can be linked to pathophysiological conditions. Hyperthyroidism, for example, can cause insomnia, even many medicines cause insomnia among the "side effects". Consult your doctor for an investigation on your health.
There are also psychological problems related to sleep disorders. Anxiety, stress, post-traumatic stress syndrome, grief processing, depression, obsessive disorders and mood disorders such as bipolarity, can cause insomnia. Also at this juncture it is advisable to consult a psychotherapist or psychoanalyst to get a broader picture of the situation.
How to get to sleep
If you spend more time agroped to fall asleeprather than sleep, something is wrong. Consult a specialist as indicated above and, to try tosleep quickly, follow these instructions.
Set up a routine without overloading yourself.
Lack of a daily routine can be tremendous, demotivating, and can affect sleep. Unemployment and lack of interests can focus more individual attention on those factors that can cause insomnia.
Learn to breathe well to manage tension and anxiety.
Breathing well lays the foundation for relieving anxiety and stress. Deep breathing, perhaps diaphragmatic, will help you create the right conditions to promote sleep. P.
Turn off the TV, move away tablets and smartphones.
The retina is very sensitive to light. Do you know that melatonin production is also affected by light? Just as celebrating activity continuously responds to external stimuli. Smartphones, TVs and tablets can act as activating stimuli and thus prevent you from finding the rightRelaxbefore sleep. Remember to move your smartphone away for a while before trying to sleep, this will help you relax your mind andfall asleep faster.
Try to set a routine and fill your day with interest… without being overwhelmed by stress. Your day, at best, should be well balanced. You should neither overload yourself nor let yourself go in the opposite direction.
Method for sleeping
As stated, there is nomethod for sleepingeffective for everyone but there are good practices and good habits that work! The US Navy Pre-Flight School has made a kind ofsleep routineto improve the quality of sleep for military aviation pilots. What is it about? The "military" sleeping method is quite complex, only on a descriptive level I will bring you some salient phases:
- Disconnect from everything and lie down in bed
- Relax your muscles and focus attention on the muscles of the face, relax your face, the muscles of the forehead and jaw.
- Lower your shoulders to release tension, relax your arms by letting them fall to the sides of your body.
- Exhale and inhale, relaxing your chest.
- Focus on your lower limbs and try to relax your legs and calves.
- In your mind, try to focus on a relaxing image.
The basics ofmethod for sleepingmilitary type are based on two concepts: breathing and muscle relaxation.
How to fall asleep
If you tend to have cold feet, know that cooled extremities can be an impediment to sleep - they don't allow you to embrace good relaxation. In this case, try sleeping in warm socks! Forfall asleep quicklyit is important to create the right conditions:
- Avoid coffee, tea, or exciting drinks
- Don't eat simple sugars for dinner
- Avoid chocolate
- Keep the room temperature within an ideal range
- Buy a really comfortable mattress
- Try to reduce the amount of calories you eat at dinner
- Don't exercise right before you go to bed
- Practice diaphragmatic breathing
At least 20 or 30 minutes before going to sleep, treat yourself to a relaxing activity. A hot bath, sip an herbal tea or a cup of chamomile tea, practice soft yoga or wear comfortable and snug pajamas. Find your relaxation ritual that can predispose you to sleep.