Do you have insomnia problems? If you find it difficult to fall asleep, and you do not want to go to pills or herbal teas, there are different relaxation techniques to fall asleep faster that work. We explain the 5 that have proven their effectiveness.
The 5 best relaxation techniques to fall asleep faster
4-7-8 breathing technique, or how to fall asleep in 60 seconds
Fall asleep in 60 seconds? That’s how it is. This methodology to relax and get to sleep more quickly is based on breathing as an element to relax before sleeping.
This relaxation technique to fall asleep faster is based on three phases of inspiration-expiration. The first one requires you to breathe in for four seconds, holding your breath for seven seconds. Expiration occurs at that moment, slowly, for 8 seconds.
The experts and the discoverer, Andrew Weil, say that repeating the process three times before sleeping , leaves the mind and body relaxed, and, therefore, ready to fall asleep quickly.
In a sense, and we will see this in the rest of the relaxation techniques to fall asleep faster , these methodologies have certain reminiscences of Buddhist meditation.
The Japanese lunar breathing technique to sleep faster
This Japanese relaxation technique also uses breathing to calm the body and mind in order to sleep more easily . The precursors of this breathing technique ensure that this method is especially suitable for people who suffer from insomnia, whether due to stress or anxiety.
The success of this relaxation technique to fall asleep earlier lies in the simplicity of its execution. Like the 4-7-8 method, you hardly need time to complete the exercise . Of course, you have to learn how to perform the lunar breathing technique , as it requires very specific steps.
First, it is inhaled only through the left nostril . You have to focus on getting it done. Help yourself by closing the right nostril with your thumb as you lie down and close your eyes. Hold the posture for a few minutes and you will notice how you relax.
According to the evidence provided by the drivers of this relaxation technique to sleep faster, it is effective as long as the left side is associated with the nervous system.
Mindful breathing as a relaxation exercise to fall asleep earlier
In this third option to relax before sleeping and to be able to fall asleep better, breathing is vital. Some research suggests that good breathing techniques are effective treatments for fighting insomnia.
To perform this mindful breathing technique , before going to bed you have to sit, with your back straight , on the edge of the bed. Slightly roll your shoulders back.
Now breathe deeply through your nose, slowly, at least three times. In each exhalation you need to clear your mind and free yourself from tensions and stress.
The secret technique of the American military or how to sleep in two minutes
Sleep in two minutes? Yes, this is what it promises and shows how a military edited book works. This work explains the mechanisms of the body to relax , and, most interestingly, shows a technique that has been used by the US military to sleep quickly (and take advantage of any moment to rest and regain strength ).
This technique to sleep faster has two distinct phases. In the first, relaxation of the body is sought. The military, like the athlete, after a day of action has adrenaline to the surface, so the body remains active. The second clears the mind so that it activates the brain’s rest mode .
Steps to use the military technique to fall asleep fast
In a first movement, the muscles of the face are relaxed, it is followed by the muscles of the shoulders, letting them fall as low as possible; It is continued by the arms , first one and then the other.
At this point, breathe in and out slowly to bring relaxation to the chest, and from there, to the legs .
The second step is to relax the brain . To do this, you must clear your mind for a full 10 seconds . You can use three types of relaxing mental imagery below:
- You are lying quietly in a boat on a beautiful lake, with the sky above you.
- You are in a dark bed, in a relaxing environment for you.
- Repeat don’t think, don’t think, don’t think , for ten seconds.
Massages are also suitable exercises to relax before going to sleep
If you have trouble sleeping , in addition to the four relaxation techniques to fall asleep earlier, massages are a very interesting alternative. In fact, it is especially effective in women who suffer from insomnia during menopause.
To relax the body and clear the mind , simply press with the fingertips on the scalp area, starting in the frontal area and moving towards the nape of the neck. In case you feel that you are not doing it correctly, you can use some support devices, or ask someone else to do it for you.
Tips and habits that will help you sleep better and faster
Beyond using one or another relaxation technique to sleep faster , there are a series of habits that help the body to leave the activity phase and enter the rest phase.
Eliminate caffeine after certain hours
Consuming too much coffee throughout the day or doing it in the hours around the night makes the body stay awake, so it will cost more to sleep. Now, caffeine is present in other types of substances such as soft drinks, chocolate (yes), and some medications.
Avoid sleepless nights
Not sleeping is not an option: sleep plays an important role in memory, learning, and hormonal regulation. If you want to have an optimal daily performance, rest what the body needs, and when it needs it.
Having a television in the room is a mistake
Distractions such as televisions or computers (tablets or mobile phones are also included) make it more difficult to relax, in addition to emitting waves to the brain that activate it subconsciously.
A good bedtime routine, either with any of these relaxation techniques to fall asleep faster helps the body to prepare and sleep soundly.
