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Famous American Doctors Mercola Said something:
Just like protecting your bank card (wealth), protect your sleep Time, only in this way can you become richer and richer.
The so-called wealth is not just about money, but also about health level.
Poor sleep quality will affect your hormone secretion, your state, and increase the risk of cancer, obesity, and chronic diseases.
What’s even more frightening is that it may also cause you to eat more, and you may also suffer from memory loss, mental depression and other symptoms.
Because the brain does not have enough ability and time to judge what is important and what is not important, you will become anxious. At this time, you may overeat, and your immune system may also be affected by lack of sleep.
Therefore, when it comes to health, sleep should be the first priority, it is the lowest foundation.
Recently, a friend told me that he couldn’t relax every night, his thoughts were wandering, he was tossing and turning and couldn’t fall asleep.
I remembered a video I had seen before, so I shared it with her. The next day she told me that it was amazing. She slept so well last night and she didn’t expect the effect to be so good.
Today, I will share with you some good ways to fall asleep quickly.
US military: 2-minute method to fall asleep quickly
This method of falling asleep quickly became popular because Sharon Ackerman wrote an article a few years ago, which caused crazy forwarding.
In fact, the specifics of it come from a book called “Relax and Win: Champion Performance.”
The U.S. Naval Academy has a set of exercises to help pilots fall asleep in 2 minutes or less. Generally, pilots spend about 6 weeks practicing, and they will have particularly good results, even when there is trouble or gunfire. In the background, you can fall asleep quickly, with a success rate of 96%.
Because this method was so effective, it gradually spread among the people. This method is especially suitable for people who need to fall asleep quickly.①
→Navy SEALs swear by this trick to fall asleep fast ? Here’s their secret 2-minute sleep.
Step 1: Relax your entire face, including the muscles in your mouth.
Step 2: Lower the arms, the lower the better, you can release the tension and relax as soon as possible. If you can’t do that, you can make them tense first and then relax.
Step 3: Exhale, relax your chest, and inhale enough oxygen to fill your lungs with oxygen.
Step 4: Find ways to relax your legs (thighs and calves) and pay attention to your feet and knees.
Step 5: After relaxing your whole body, you can start to clear your mind, imagine a relaxing scene, and let your mind clear for 10 seconds.
The author of the book suggests a scenario where you imagine yourself lying on a small boat, the sky is blue, and the sea is blue.
Step 6: If imagining doesn’t work, you can repeatedly say to yourself “Don’t think, don’t think, don’t think…” Repeat for about 10 seconds, and you will fall asleep quickly!
It must be noted that this method requires time to practice and may not be effective the first time. The US military trained for 6 weeks and the success rate reached more than 96%.
Falling asleep quickly seems incredible to many people, but in fact, for children, this is a very normal thing.
In fact, there are many popular methods to fall asleep quickly in foreign countries. Let’s introduce the second good method to you.
4-7-8 Breathing Techniques That Will Help You Fall Asleep Faster
Trying to sleep when you can’t fall asleep may actually aggravate anxiety and make you more and more awake for many people. In fact, there are many tricks that can help you enter a state of sleep quickly.
There was a 4-7-8 breathing method that was popular abroad, which can help you fall asleep quickly.
This method focuses more on breathing rather than your thoughts, can blend meditation and visual imagination, and with continuous training, the results will become better and better.
The 4-7-8 breathing method was developed by Dr. Andrew Weil of Harvard. It is based on an ancient yoga technique called pranayama, which helps practitioners control their breathing. When practiced regularly, this method can help you achieve better results in a shorter period of time. Fall asleep.
→ How to do the 4-7-8 breathing method?
This method is designed to bring the body into a state of complete relaxation, helping the body to regain balance and regulate our pressure The fight or flight response experienced.
This is especially useful if you’re constantly having trouble sleeping because you’re worried or anxious about something.
People who practice the 4-7-8 breathing method regularly say that with repeated practice, it becomes stronger and stronger, and they can even fall asleep within seconds.
Many people say that the effect is not obvious at the beginning and they may feel a little dizzy when they try it for the first time. However, those who practice every day will see better and better effects.
To practice 4-7-8 breathing, find a comfortable place to sit or lie flat on your back. Make sure you are very comfortable, especially when starting out. Lying down is probably the best position.
First, prepare for the exercise by placing the tip of your tongue on the roof of your mouth, just behind your top front teeth. You will want to keep your tongue in place throughout the exercise.
It takes practice to avoid moving your tongue as you exhale, and it may be easier to exhale during the 4-7-8 breath as some people lick their lips.
The specific steps are:
1. First, open your mouth, try your best to exhale all the air, and make a hissing sound
2. Then shut up, inhale (through your nose), and silently recite the numbers (1, 2, 3, 4)
3. Then hold your breath and count 7 numbers in your mind (1, 2, 3, 4, 5, 6, 7)
4. Then exhale a big breath, hiss again, and at the same time recite silently in your heart – (1, 2, 3, 4, 5, 6, 7, 8).
Every four times of “exhaling and inhaling” like this is a full breath. You can do it twice a day at first, and then slowly increase the number.
It should be noted that this breathing method needs to be performed when you are completely relaxed. It is not necessarily used to fall asleep at first, but is just used to relax when your mood is unstable, such as overeating or losing your temper. , you can use this method to relax quickly.
Of course, it can definitely help you sleep. Practicing breathing for about a month can also help you relieve anxiety and depression. It can even improve your digestive function and lower blood pressure.
The key to the Slender Dragon theory
There are many reasons for insomnia. Generally speaking, women are more likely to suffer from insomnia than men. Maybe women think about more problems and are more prone to anxiety.
EMAGE 14
There are many factors related to insomnia. Stress, depression, anxiety, inability to relax, hormones and other factors may all lead to insomnia.
I have written many articles on how to improve sleep quality before, you can take a look (official account replies to sleep)
However, no method is a panacea, and no method is effective for everyone if it fails on the first try.
You can be more patient and practice for at least 6 weeks. After long-term practice, the effect may become better and better.
I hope you will sleep better and better. Reply to Sleep on the official account to get popular science articles on how to scientifically improve sleep quality.
READMORE: How to Manage Stress and Anxiety | 10 Essential Tips