And so, you turned off the light, you closed the curtains with care, you left the phone, you took a chamomile tea, you ventilated the room, but does the dream still not come? Then it's time to try unusual methods. Users of Reddit, Pikabu and The Question, in their discussion forums, offered different innovative ideas on how to get to sleep quickly. And, most importantly, all this is proven thanks to your personal experience.
Runt Of The World believes that it does not benefit you at all to be circling from one side to the other without being able to fall asleep. Against this, you can and must do something. We have already tried some of these methods and we hastened to share them with you.
Runt Of The World believes that it does not benefit you at all to be circling from one side to the other without being able to fall asleep. Against this, you can and must do something. We have already tried some of these methods and we hastened to share them with you.
1. You Got Scared And You Fell a Sleep
You need to imagine that there is a monster in the room and pretend, ideally, as an actor, that you are already asleep:
It is a trick that always works with me: imagine that a psychopath snuck into your house, attacking only those who have stayed awake. You need to pretend that you are asleep and then it will go away. Adjust your breathing, relax your facial muscles and try not to move too much.
2. Tired Eyes
A special type of psychotherapy, desensitization and reprocessing by eye movements allows relieving stress through special exercises for the eyes. The same "tired eyes principle" can be used to fall asleep quickly:
After lying down comfortably, blink as fast as you can, for 1 minute (Normally, I do not take note of time, I simply count to 60). This will require effort and, generally, after 45 seconds it becomes too complicated to continue. Immediately after that, I usually fall asleep.
I read a long time ago about the special forces method (I do not know if it's true or not), about how they fell asleep as fast as possible under extreme conditions. And they achieved it in a very simple way: they stayed lying down and without moving, they closed their eyes and moved them as if they wanted to look at what is behind them, but until they reach a comfortable level (each one has theirs).
3. Watch Movies
Do you have a favorite movie or cartoons that you literally know by heart? Great, you can turn to these against insomnia. And if you do not have any, you can compose a story and "introduce" yourself to it. Two main rules: do not obsess with what you have lived, or with something that is to come, or analyze or reflections, just let your imagination evolve freely.
My favorite way is to play one of my favorite movies in my head, from start to finish. As detailed as I can reconstruct it in my memory. It's amazing how much you really get to remember the movie when you're lying quietly in the dark, thinking about every scene. Nothing else so relieves stress after a day's work. It helps me to relax, but at the same time, it allows me to "see a movie" before falling asleep and not feel guilty about being "bogged down" to the TV again.
I have lived this since adolescence. I "had" a spaceship with drones. "He signed a contract" for the extraction of minerals, or "needed" combat machines. Once "I loaded myself" with rescue shuttles, warships and "I entrusted myself" on an expedition. By the way, I never completed the contract successfully because I fell asleep in the next 5-10 minutes after the beginning of the story. This being the case, I have never been a successful space wolf.
4. Cold
Do you know why you should ventilate the room before going to bed? It is much easier to fall asleep when it is cold. During sleep, body temperature drops slightly, so a slight cooling becomes a sign that it is time to rest.
Remove the blanket so that your body feels something cool. You can open the window or put a little air conditioning. Stay like that, until you get cold (no exaggerations). Sometimes, I even imagine how I'm going somewhere and I feel cold, making me want to feel warm as quickly as possible. Then, you get covered and, while you warm up, you fall asleep. A simplified version: at least take one foot out from under the blanket.
5. Numbers With Somnolent Effect
There are many variations when counting sheep. For example, a countdown with visualization is very effective. It is better to start each time with a different number, so as not to compete with yourself until what number you can reach. If the "simple" numbers bother you, you can give them some familiar form or relate them to some action (for example, breathing).
An excellent technique is to visualize a count backward, imagine the numbers as if they were written, for example, on a blackboard. It is better to choose them in such a way that there is still much left to advance considerably (for example, since 7905).
When I can not fall asleep for a long time, I imagine the Windows 7 shutdown screen and the message "Installing updates. Please, do not turn off the computer ", while I count the percentage of download. I have not reached 100 or once.
I want to tell you a proven way to fall asleep quickly that my grandfather told me. Then, you lie on the right side and start counting your exhalations: inhale and ... exhale (one, two and so on). Accounts in this way up to 25. Then, you put yourself upside down and count to 50. Then, we turn you to the left side and count to 75 (although you're unlikely to get there). When I tried this method, I remember that I fell asleep in the second act, by the exhalation of the number 25. And the second time, with the third exhalation.
6. White Noise
The white noise is a uniform "whisper" that hides all other sounds and distracts from other sound interference. This can be the sound of a waterfall, dry leaves or radio interference, as well as some appliances. By the way, a similar technique is used in the treatment of tinnitus, also called tinnitus.
I leave the fan on. I do not direct it to me, simply, I put it to hear the constant noise of the engine.
7. Work With Breathing
The control of breathing relaxes and slows the heart rate. We already wrote about the method related to holding your breath. It can and should be customized: choose a comfortable interval and, if necessary, reduce the waiting time up to 3-5 seconds.
The best breathing technique, tested by me, is the technique "4/7/8". Inhale 4 seconds: Hold your breath for 7 seconds, exhale and wait another 8 before inhaling again. All through the nose. Repeat. When I was simply trying to "breathe deeply through my nose", I quickly suffered hyperventilation and a light head, because of the excess of oxygen, I responded by accelerating my breathing and feeling that I could not inspire a full lung.
8. No To Blue Light
Many people know that bright light inhibits the synthesis of the sleep hormone, melatonin. The blue spectrum has the greatest negative effect on the possibility of falling asleep. This is the one produced by the largest number of LED bulbs and low consumption, night lights, electronic alarm clocks, and smartphone screens, even with minimum brightness. So that when the night comes you want to go to sleep, scientists advise to provide softer lighting with incandescent light bulbs or use lenses with yellow (or amber) crystals. For those who find it too complicated to peel off their favorite phone at night, there are applications that calibrate the color temperature of the screen depending on the time of day.
The application will calmly remind you that it is time to sleep. It works like a timer: as soon as the screen turns yellow, it's time to turn everything off. Apparently, I already generated a reflection: immediately I get sleepy and I no longer feel like reading for a long time with screen feedback.
9. ASMR
ASMR are strange videos in which people speak in a low voice, gesticulate, make things sound, bang on different surfaces, draw with a deliberately loud sound, use visual triggers: lit candle, soft touches with their hands, movements with brushes and, sometimes, a whole relaxing scene takes place with the viewer developing the main role. It works in millions of people: it causes a sensation of relaxation, safety and, sometimes, pleasant goosebumps.
ASMR is pure magic. As a rule, I even WANT to stay awake longer to continue watching and relax, but instead, I fall asleep almost instantly.
10. Advice From A Psychologist
This technique, based on the method of stimulus control, was recommended by a clinical psychologist who treats insomnia.
If you have not slept in 15 minutes, get up and go to another room. Do something (read, a puzzle, some craft). As soon as you feel tired, go back to bed and try to fall asleep. If you do not get it in 15 minutes, again, resume your occupation. Repeat as many times as you need. In the end, your brain will admit defeat and you will fall asleep.
11. Mark Twain's Trick
In my childhood, I read somewhere that Mark Twain, to fall asleep quickly, lay down on the very edge of the bed. When I was a child, this method worked for me. Now for some reason, no, but I tell it in case it serves someone.
A Trick With A Touch Of Humor
When I can not fall asleep at night, I imagine that it is already 6:30 and the alarm just sounded for me to get up to go to work. I close my eyes and, ready !: instant somnolent effect.
What techniques do you use to make you fall asleep faster?
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