Sleep is one of the most important factors in maintaining your health and a good mood.
Creating a healthy sleeping routine is the best thing you could do to yourself.
I’m not going to talk about “don’t use a phone or do exercise.”,
but scientific methods to sleep quickly.
Imagine if you could sleep within 30 second as soon as you hit the bed.
Yes,that’s exactly what I’m going to teach you.
So let’s get this thing on.
Don’t let incredible benefits of good sleep become an unfulfilled dream,
and you can only dream if you sleep.
You can achieve anything with the right tools and practice.
Here I’ve got six techniques to force yourself to sleep.
1.Inhaling through left nostril.
This is a yoga technique.
That’s used to promote calmness and reduce blood pressure.
To perform this technique,
lay it down on the left side of your body,
press your index finger lightly upon your right nostril to hold it closed
and hale deeply through your left nostril.
This method is especially helpful if you’re feeling overheated.
2. Trying to stay awake.
It might sound counterintuitive.
But there’s a good science behind this technique.
When you’re having trouble getting to sleep quickly,
your body sends signals to your brain that something is wrong.
This was useful technique.
Back in our human evolution.
Think of trying to stay awake method
as a reverse psychology for your own brain.
This way is simple to keep your eyes open and
repeat to yourself some variation to the phrase: I will not go to sleep.
The funny thing of the brain is it doesn’t really
understand how to process negative requests.
So you’ll probably fall asleep.
3. Squeeze & Release.
Tension and stress in your muscles create conditions
and make it nearly impossible for your body to sleep.
One way of relief this tension is to lay on your back,
breathe slowly and deeply through your nose,
then squeeze your toes as tightly as you can,
then simply release the pressure.
Now you can repeat this process.
Moving upwards of the various muscles in your body,
you should perform the squeeze and release technique
even with the muscles that we don’t feel tense.
After your squeeze and release tools,
do the same exercise with your calves
then your abdominal muscles and so on,
until you’ve worked it up to the neck.
For maximum effectiveness throughout this technique,
you should focus on maintaining steady and deep breaths.
4. Perform a rewind of your day.
You can use mundane mental tasks to put yourself fall asleep by basically bore yourself
is one main sleep professional’s recommend.
Once you are in bed close your eyes
and begin periodically dividing the events of the day.
Starting at the moment you got off in your bed,
they’re dividing as far as you can until you sleep.
try to remember as much minute details as you can.
If you’re doing it properly, you should be able to sleep
before you can even relive all your way back to the lunch.
So that’s pretty much it for this guys.
If you…these four methods will make you fall sleep like a baby,
还有……别忘了 睡前别喝含咖啡因的饮料 也别吃东西
I also… don’t forget a word: screens caffeine and food before you sleep
as they may help you to fall asleep better.
So that’s pretty much for it.
I’ll see you guys in the next one.