Teach an elderly mother how to fall asleep and sleep all night long

When a person gets enough sleep, he feels cheerful in the morning. He gets out of bed five minutes before the alarm clock and doesn’t want to sleep a little more. As a rule, it is a matter of observing the regime of the day. To sleep was high-quality and restore the body, it is necessary to prepare for it. Not everyone manages to fall asleep at certain hours at night and sleep all 8 hours with a sweet, uninterrupted sleep. Today I will tell you how to quickly fall asleep with insomnia, using special techniques.



Stress at work or for other reasons, fatigue and anxiety affect the quality of sleep. Sleep is affected by age, health, and nutritional quality. These are all very important components of a sound healthy sleep. Special techniques for rapid falling asleep were invented in order to help a person relax and allow the body to recover without spending a single precious minute on insomnia. If you are unable to sleep from anxiety or anxiety before tomorrow, use one of the methods.



It was invented by Sharon Ackerman for US pilots. During World War II, lack of sleep cost the pilot his life. Therefore, the military was taught to quickly fall asleep in any conditions to be alert during the flight and not to make fatal mistakes due to fatigue. Sharon Ackerman can sleep in 10 seconds. This will require training for days or even weeks. The essence is complete control of your body and facial expressions.

1. It is necessary to completely relax the muscles of the face. This is the most important point, because there are 43 muscles that tell the brain what emotion we are experiencing right now because of facial expressions. If the face is tense, you can not sleep. Relax your forehead and lower jaw, close your eyes, breathe deeply.
2. Lie in a comfortable position and lower your shoulders, relax them. Make a slow exhalation and relax the pectoral muscle. Now relax your legs, feel lightness in your feet and calves.
3. Focus on every muscle in your body. For 10 seconds, imagine what relaxes you: a pleasant memory or nature. Do not think about anything, clear your mind of everything superfluous. You'll gradually relax and fall asleep.
   
   
   
   

The 4-7-8 technique was developed by Harvard doctor Andrew Thomas Weil. The technique is to control breathing, alternating deep inhalation, long exhalation and breath retention. According to the expert, this method can be called “a natural tranquilizer for the nervous system”. When a person experiences nervousness, his breathing is concentrated in the upper third of the chest, breathing is frequent and shallow.



Such breathing provokes the synthesis of adrenaline and cortisol in the body. In such conditions, the body tries to survive and does not plan to sleep. With the help of slow breathing, the body is filled with oxygen, the body relaxes and prepares to go to sleep.

1. To learn the technique of breathing 4-7-8 should be sitting. When you learn to breathe properly, you can perform the exercise in any comfortable position. Throughout the exercise, keep the tip of your tongue fixed behind your teeth on your upper palate.
2. Exhale air through your mouth. Now, with your mouth closed, breathe in air, counting to 4.
3. Hold your breath for 7 counts. Exhale the air with your mouth, counting to 8. So, exhale 4 counts by mouth, inhale 7 counts by nose and hold your breath for 8 counts. It's one cycle. Such cycles should be done 3-4 times, no more.

Remember to keep the tip of your tongue in your palate. Take your breaths calm and steady. Exercise can be done before bedtime or in moments of intense tension to relax.







You already know that the face has 43 muscles. And when they are overextended, a nervous tic often occurs. To protect yourself from cramped facial muscles and insomnia, do progressive muscle relaxation every day.

1. Raise your eyebrows for 5 seconds, quickly relax your muscles and count to 10.
2. Smile broadly to strain the muscles of the cheeks, fix yourself in a smile for 5 minutes, then sharply relax your face.
3. After 10 seconds, close for 5 seconds and relax your face for 10 seconds.
4. Next, move from the neck to the feet, gradually tensing and relaxing the muscles of the back, arms and legs. As soon as you feel that you are sleepy, you can not continue the exercise, but give yourself completely into the soft arms of Morpheus.
   
   
   
   

Now you know how to fall asleep quickly with insomnia. Helps to fall asleep a light stretch or yoga before bedtime, facial massage. Ventilate the room and put on soft socks. Try to fall asleep at the same time every day. To do this, you can set an alarm clock an hour before bedtime and prepare properly for rest. How do you deal with insomnia?