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SLEEP TIME. CRADLE YOURSELF TO SLEEP.
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.
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
Don't worry, you don't have to do math exercises at sleep time. What can help is a breathing exercise. The 4-7-8 technique was invented by Dr. Weil. You focus completely on your breathing and clear your mind. A kind of meditation! Wanna give it a try?
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
What could also help is to use your imagination. Close your eyes and imagine that you are in a place where you can completely unwind. It is important that you also experience what you feel, smell and hear there. So if you spontaneously think of a flower meadow, think about the smell, the summer breeze on your skin, your hands just touching the flowers, ... Before you realize it, you are in dreamland. Sleep well. Enjoy your sleep time.