SLEEP TIME: 5 SLEEPING TRICKS WORTH A TRY.

You're tired, but you don't fall asleep. You lie in your bed for hours tossing and turning, so you never get up fully rested. If this applies to you, you can use the following sleeping tricks ... sleep well at your sleep time.
October 7, 2023 by
Kris | Fja-Oeyen

1. TRY NOT TO SLEEP

It sounds contradictory, of course, but it still deceives your brain. It's not that weird, really. Anyone who's ever been insomniac knows that thinking or saying you really need to sleep has the opposite effect...

If, on the other hand, you keep repeating - aloud if necessary - that you are not going to sleep and at the same time force your eyes to stay open, your mind starts to rebel. In other words, if you are not allowed to sleep, you will fall asleep more quickly. Sleep well. Enjoy your sleep time.

2. EXERTION TO RELAX

Lie on your back, take a deep breath and tighten your muscles. Do this muscle by muscle. Start by squeezing your toes together as you breathe in. Then, each time, stretch another part of your body and let go while exhaling: your calves, your thighs, your buttocks, your belly, your chest, your arms, ...

At the end of this exercise, your breathing should be calm and your body relaxed. Ideal for dozing off... Sleep tight.

3. THE 4-7-8 SLEEPING TECHNIQUE

Maak je geen zorgen, je moet geen rekenoefeningen doen voor het slapengaan. Wat wél kan helpen is een ademhalingsoefening. De 4-7-8 techniek is bedacht door Dr. Weil. Je focust je volledig op je ademhaling en maakt zo je geest leeg. Een soort meditatie dus! Wil je het eens proberen?

Plaats het puntje van je tong tegen de ribbel op je gehemelte, net achter je tanden.

  • Place the tip of your tongue against the ripple on your palate, just behind your teeth.
  • Breathe out audibly through your mouth. With your mouth closed, breathe in through your nose for four seconds.
  • Hold your breath for 7 seconds.
  • Exhale again audibly through your mouth for 8 seconds.
  • Repeat this exercise 4 times.

4. GET UP!

Can't get to sleep within 15 minutes? Then get up and do something else until you get sleepy. A simple trick, because you just teach yourself that your bed only serves to sleep. Although watching TV or playing games on your PC may seem tempting, it's best not to do so. It's best to choose an activity that requires both your hands and your brain: puzzling, coloring,... Your sleep time will follow automatically.

5. THINK ABOUT REST

Wat verder ook zou helpen is je verbeelding gebruiken. Sluit je ogen en beeld je in dat je op een plek bent waar je volledig tot rust komt. Belangrijk is wel dat je ook ervaart wat bij wat je daar voelt, ruikt en hoort. Denk je dus spontaan aan een bloemenweide, sta dan ook stil bij de geur, het zomerbriesje op je huid, je handen die de bloemen net raken, de zon op je gezicht… Voel hoe je donsdeken je hele lichaam zachtjes opwarmt. Voor je het beseft, ben je in dromenland. Slaap lekker.


Your 
Sleeping Guide

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