10 Magical Ways to Get Sleep: Here we will discuss with you the ten best home remedies, by following which you can get good restful sleep, and believe me, it is not difficult at all.
1. Yoga and Meditation could be your Best Friend: Yoga and pranayama are the true companions of our health. Yoga, asanas, meditation are various ways to relieve your discomfort and stress. Delay in the onset of sleep and lack of sleep are directly linked to anxiety and stress. After thinking about how the last day was, how tomorrow will be spent, we become the enemy of our own sleep. Don't waste your present by thinking about the past and the future. Whatever is going to happen, nothing will change from your or anyone's thinking. Yes, one thing can change, your health can get worse. Being stressed at bedtime can have a negative effect on your bedtime. Practicing meditation and pranayama will free you from anxiety and allow you to focus more on other important things. Yoga can help calm your mind. My advice is to practice pranayama on a regular basis with anti-anomalous words, which is the cure for all my mother's problems. This is really effective, so you should try it. In this pranayama, you inhale from your left nostril while covering your right nostril with your right thumb, then you cover your left nostril with your right index finger and hold the breath for a while, then inhale through the right nostril. Leave slowly. Repeat this process alternately with both nostrils. Continue this cycle for 2-3 minutes. It is considered to be the best pranayama for reducing stress, anxiety and stress.
2. Military technology: Author Sharon Ackerman is a U.S. citizen. Wrote an article on military methods developed by the Navy Pre-Flight School, explaining how pilots fall asleep in adverse conditions. It took pilots six weeks to study the technique, after which 100 percent of them got into the habit of falling asleep in two minutes or less. In this practice one has to sit in one place; If you have a comfortable bed, this is great! If not, the pilots were trained to sit upright during training. You do the same. Start by relaxing your face, including the muscles inside your mouth. Take slow deep breaths. To relieve stress, go from your shoulders to your hands. While breathing out, relax your chest. Rest your legs, thighs and calf. Feel with each breath, that you are getting a lot of rest. Don't think of anything else. Free your mind for 10 seconds. If you're having trouble doing this, check out some casual pictures; Like your comfortable bed or a small boat floating in a lake, just focus on that picture in your mind for 10 seconds. If you still feel your mind wandering, repeat it in your mind for the next 10 seconds - ‘think no more’. Do the same thing again. Soon you will start to feel sleepy. Now take a good and slow breath and put yourself to sleep.
3. Try the 4-7-8 breathing technique: D And. Andrew Wiley has developed a breathing technique called "4-7-8 breathing technique" based on the ancient combination technique. Breathing exercises are a natural calm for your brain, which helps to reduce the onset of sleep over time. These exercises also work in stressful situations. Just find a peaceful place and start your breathing process. Here you can practice this technique- Step 1- Place the tip of your tongue behind your front teeth, during this whole exercise, you will exhale, making a loud noise out of your mouth. Step 2- Close your mouth, breathe until your brain counts to four. Step 3- Hold your breath and count to seven. Step 4- Breathe slowly into your brain until the count of eight. Now repeat this cycle for a total of four breaths. Initially, do two sets of these exercises. If you have trouble breathing for a long time, you can speed up the steps, but keep the ratio of 4: 7: 8 the same. Do not try to do this exercise more than 4 sets, twice a day is enough but if you find it very useful for your situation, then you can do it 4 times a day. My advice is to try it twice a day and if breathing exercises are working for you, learn more about pranayama. The "4-7-8" method is a simple yet powerful breathing method that promotes peace and relaxation. It has a breathing pattern that relaxes the nervous system. This can be practiced at any time whenever you feel restless or stressed.
4. Progressive muscle relaxation technique: Your stress, anxiety and discomfort not only affect your sleep; But you also affect your physical condition. Relaxing your muscles also relaxes your brain; Progressive muscle relaxation (PMR) is a relaxation technique. PMR helps people with insomnia. American physician Edmund Jacobson was the creator of PMR; He developed PMR in the 1930s on the grounds that peace of mind is a natural consequence of physical relief. It is a very simple technique to follow, it needs 10-20 minutes every day to practice. Step 1- When you inhale, focus on one muscle group (such as your wrist) for 5 to 10 seconds, then slowly exhale and release the tension from that muscle group, as if from there. All the worries and troubles are coming out. Step 2- Relax for the next 10-20 seconds and then focus on another muscle group (such as your upper thigh), repeat the same process for your abdomen, face, forehead, eyes, buttocks and ankles. Imagine releasing tension from your muscles with each breath as you exhale. Feel the tension coming out of your limbs. This will help your body get rid of all the stress with every breath you take. You can start with a group of muscles (e.g. your upper thigh) or you can start with different parts of the body (e.g. left thigh after right thigh); It all depends on how much time you have. I have explained the exercise with the muscle group, for this you need to focus; You can go about PMR in any order, for example - you can go for facial numbness in the first and last flick of the foot or vice versa.
5. Acupressure can do wonders: Acupressure is very helpful in almost every disease, it has been found to have a positive effect even in the case of insomnia. This has helped many people to get a good night's sleep. So, I am going to mention some acupressure points, which will help in achieving restless sleep, you should try for yourself and decide if it works for you or not. Spirit Gate - There is an empty space under the little finger on the crease of your outer wrist known as the Spirit Gate in acupressure. Slowly press it on your wrist in a circular motion with your toes for 2-3 minutes, which will help you fall asleep faster. Intersect three yin - this point is located on your inner foot at a distance of four toes from the top of your ankle (above the ankle). At this point, massage in an up-down motion for 4-5 seconds with deep deep pressure behind your tibia; This will help you get the soundtrack. Bubbling Spring - It happens in the middle of our legs when we bend our legs. Apply hard pressure here and massage up and down in a circular motion, it is believed that it retains your energy and helps you sleep. Internal Frontier Gate - Also known as Ni Guan, this acupressure point can be located between the two tendons of your inner hand at a width of three fingers from the crease of the wrist. Press on the point located here and massage this point in a circular or up-down motion for 4-5 seconds; In addition to helping with sleep, this point is a great tool for treating nausea, abdominal pain and headaches. Wind Pool - This acupressure point is located at the back of your neck, where your neck muscle is attached to the skull. Shake your hands together and then open your palms and combine your fingers to form a cup-like shape. When massaging in a circular motion for 4-5 seconds, use your thumb to apply cold and strong pressure to the skin above your scalp. It calms your mind and helps you sleep better.
6.Music can help you sleep (music can help you get away from sound sleep) Some people fall asleep even in noise, but some people cannot sleep even in a quiet environment. Because all organisms are different, their habits and activities are also different. Every human being is special in himself. Similarly, sleep habits vary from person to person. While excessive noise on the one hand causes discomfort and annoyance, too much peace produces despair and frustration. Both of these conditions are not good for us. Music or happy natural sounds help us fall asleep and in some cases it also helps us fall asleep faster, but this is not the case with everyone. Music is a stress-burner. When I can't sleep, I start listening to songs in a very slow voice, it makes me sleep for a while. This is a really amazing way, you should try it all at once.
7. Books are your true friend: Instead of wasting time on why you can't sleep, you should go to your study room or any corner of your home and spend some time reading. Read something boring that doesn’t interest you. Now you will also agree that boring reading puts us to sleep immediately.
8. Let Your Rebel Mind Do It!: We all have rebellious tendencies in our childhood. Children do things that elders do not do. Our mind is also like this, whatever is forbidden, it definitely wants to do. Ultimately it leads to the discovery of why he is being banned from doing that work. And he doesn't rest until he gets to the root of the matter. That's why when you don't feel sleepy and don't want to sleep, try to relapse it. Trying to keep yourself awake by saying that. Enlarge your eyes. And signal your brain that you are not sleeping. Believe me, in a few moments your head will start to get heavy, you will get bored and tired.
9. Try something different (torture yourself): Yes i know It is already very annoying that you can't sleep at the right time and feel bored and restless all day and I will suggest something new next. But trust me, if your worries and stress keep you awake all night, then dipping your face in ice cold water can calm you and your mind. You can also wet your face with an ice cube. This is a very effective method, while no other method works, you must adopt this procedure.
10. Aromatherapy: Aromatherapy uses a variety of aromatic oils. This treatment is helpful in relieving fatigue, leading to better sleep. It has been found in many experiments that massaging with oil like lavender gives a person a very good sleep. Their soft scent makes the mind very relaxed. Along with the body, the brain also relaxes.
Conclusion All these techniques are necessary for you to get a good and healthy sleep. But if you have trouble sleeping at least three nights a week for more than three months, you may suffer from complete insomnia. Consult your doctor or sleep specialist. Also, never try to take medications on your own, only take the necessary medications, if necessary, do not take. The methods we mentioned really work, just be patient and keep trying.
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