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14 ways to stop your internal dialogue and finally to sleep
Bashny.Net
Outside the window a long time it was dark. Eyes stick together, thoughts begin to get confused. The last effort you dobredaete to bed, lie down, sipped sweet ... And 15 minutes later realize that you blew the brain - it turns out, he still would be enough energy to hold a dozen other domestic dialogov.Znakomo? Website prepared for you a list of tips on how to stop this torture and finally fall asleep.
1. Ball h2> We all know about the sheep. But much more effective visual image is the ball. Think of a ball that sways gently, spreading around him a wave. If you notice that distracted by thoughts immediately go back to the image of the ball.
2. Mental Mouse h2> Introduce some object. Mentally alienates, zoom and rotate it like doing this with a mouse wheel. Build a detailed visual image helps to distract from the disturbing thoughts. Do not discuss with them the features of the object - just watch.
3. Method scouts h2> Lie on your back, stretch and relax. Rolling his eyes under closed lids. Do not overdo it - your eyes have to remain relaxed. This is the natural position of the eyeballs during deep sleep, so it is usually so filled easily.
4. Four - seven - eight h2> Breathe through your nose for four seconds, then hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. With this breathing adrenaline level will drop and slow pulse. A concentration on the breath distract from thoughts.
5. Autogenous training h2> Lie comfortably on your back. Pull and begins to spread through the body a feeling of heaviness and heat. Observe how the feeling spreads from head to fingertips, then legs. Do not forget the face - the chin, cheekbones, eyes and forehead should be completely relaxed. Try not to move.
6. The Time Machine h2> Remember the last day. Without emotions and evaluations, just scroll to the imagination of all the events with you today. Try to remember more details, but watch from the sidelines, as if watching a movie.
7. Restoring Dreams h2> Think of one of pleasant dreams that you have seen. If you do not memorize dreams - you think. Pay attention to feelings, to finish building the picture. This is your dream, and it can be as perfect as you want. It is possible that, falling asleep, you will find yourself in it again.
8. Blink vice versa h2> Close your eyes. Open your eyes just for a split second and then close again. After 10 seconds, repeat. Because of this "flicker" you will relax and start to sink into the distracting reflections.
9. Rapid eye movement h2> Open your eyes and quickly looked from one object to another. Do not hold your eyes on anything specific. After 1-2 minutes you feel like eyelids become heavier. More resist a little tired, and then let his eyes close.
10. Tale h2> Many parents know the situation: when you tell your child a story, he begins to nod off. Tell the tale itself. Invent any, even the most delusional plot - allow it to develop on its own.
11. Word game h2> Think for each letter of the alphabet a word of three letters, then four, and so on. Do not try to analyze - counted the first word that comes to your mind. From such a boring, monotonous activity of the brain is usually pretty quickly "turned off».
12. Trying to hear the silence h2> Lie down in a comfortable position and listen to the silence. Try to hear it is quiet - no other sounds outside the window or in the stairwell. It is not very easy, but once you succeed, you relax and fall asleep.
13. White Noise h2> Find (or create) a source of quiet monotonous noise. Listen to it carefully, without allowing himself to be distracted by thoughts. After a while you start to doze.
14. Hypnosis h2> The maximum relax in a comfortable position for you. Calm wind. Even more relax, repeating to himself phrases like "I'm getting more and more relaxed", "My body is getting worse." Then say (to myself), "When I count to zero, I go to sleep" and slowly begins to count down. You can, for example, to count 50 breaths.
1. Ball h2> We all know about the sheep. But much more effective visual image is the ball. Think of a ball that sways gently, spreading around him a wave. If you notice that distracted by thoughts immediately go back to the image of the ball.
2. Mental Mouse h2> Introduce some object. Mentally alienates, zoom and rotate it like doing this with a mouse wheel. Build a detailed visual image helps to distract from the disturbing thoughts. Do not discuss with them the features of the object - just watch.
3. Method scouts h2> Lie on your back, stretch and relax. Rolling his eyes under closed lids. Do not overdo it - your eyes have to remain relaxed. This is the natural position of the eyeballs during deep sleep, so it is usually so filled easily.
4. Four - seven - eight h2> Breathe through your nose for four seconds, then hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. With this breathing adrenaline level will drop and slow pulse. A concentration on the breath distract from thoughts.
5. Autogenous training h2> Lie comfortably on your back. Pull and begins to spread through the body a feeling of heaviness and heat. Observe how the feeling spreads from head to fingertips, then legs. Do not forget the face - the chin, cheekbones, eyes and forehead should be completely relaxed. Try not to move.
6. The Time Machine h2> Remember the last day. Without emotions and evaluations, just scroll to the imagination of all the events with you today. Try to remember more details, but watch from the sidelines, as if watching a movie.
7. Restoring Dreams h2> Think of one of pleasant dreams that you have seen. If you do not memorize dreams - you think. Pay attention to feelings, to finish building the picture. This is your dream, and it can be as perfect as you want. It is possible that, falling asleep, you will find yourself in it again.
8. Blink vice versa h2> Close your eyes. Open your eyes just for a split second and then close again. After 10 seconds, repeat. Because of this "flicker" you will relax and start to sink into the distracting reflections.
9. Rapid eye movement h2> Open your eyes and quickly looked from one object to another. Do not hold your eyes on anything specific. After 1-2 minutes you feel like eyelids become heavier. More resist a little tired, and then let his eyes close.
10. Tale h2> Many parents know the situation: when you tell your child a story, he begins to nod off. Tell the tale itself. Invent any, even the most delusional plot - allow it to develop on its own.
11. Word game h2> Think for each letter of the alphabet a word of three letters, then four, and so on. Do not try to analyze - counted the first word that comes to your mind. From such a boring, monotonous activity of the brain is usually pretty quickly "turned off».
12. Trying to hear the silence h2> Lie down in a comfortable position and listen to the silence. Try to hear it is quiet - no other sounds outside the window or in the stairwell. It is not very easy, but once you succeed, you relax and fall asleep.
13. White Noise h2> Find (or create) a source of quiet monotonous noise. Listen to it carefully, without allowing himself to be distracted by thoughts. After a while you start to doze.
14. Hypnosis h2> The maximum relax in a comfortable position for you. Calm wind. Even more relax, repeating to himself phrases like "I'm getting more and more relaxed", "My body is getting worse." Then say (to myself), "When I count to zero, I go to sleep" and slowly begins to count down. You can, for example, to count 50 breaths.
In any case, do not forget to properly ready for bed:
- The classic rule - the last meal should be 2-3 hours before bedtime. However, if you are used often is, the feeling of hunger will not allow you to sleep as well as a full stomach. In this case, an hour before bedtime drink milk, eat half a banana or a small amount of cheese.
- For a good night's sleep you need for a day is enough to move (preferably outdoors). Develop a habit to walk before bedtime. Even a 20-minute walk will help to distract from problems and prepare the mind for sleep.
- Be sure to ventilate the room before going to bed. It is better if the window is ajar overnight. But if you are afraid to freeze, at least ventilate the room well before you go to bed.
via lifehacker.ru/2015/10/04/14-sposobov-bystro-zasnut/
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