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How to Fall Asleep in 2 Minutes

Category: HEALTH Published: Sunday, 28 October 2018 Written by Life Coach Efosa Emovon Print


Health/wellbeing


Research as shown that, getting less than five hours sleep a night could be as bad for you as smoking. What does this imply? This means that the importance of a good sleep is far ranging. Little wonder English play write William Shakespeare refer to it as the nurse of life.

Do you sometimes find it hard to fall asleep at night? If yes, then this article is for you. It is designed to help you cross over to the dream world as soon as you lay your head to sleep at night.

It is important that you understand that falling asleep late at night can alter your health more than you thought possible. The human body needs at least seven to eight hours of sleep every night to function effectively.

Anything less than this means that you are exposing your body system to disease such as heart disease, diabetes, depression, obesity to mention but just a few. In case you don’t know, Insomnia is now the cause of many life-threatening diseases.

Inadequate sleep alter metabolism and boost the body’s ability to store fat this can result to obesity. If you really care for your health and don’t want to spend most of the night tossing up and down on the bed Listed below are the things you must avoid and do.

1. Avoid interaction with the light of any kind especially blue light waves [fluorescent, TV] an hour before going to bed

During the night the pineal gland produces a hormone called melatonin.This hormone helps you to fall asleep.

Your interaction with light during sleep time means you are suppressing your body production of this sleep-inducing hormone.

Keeping away from your TV set, smartphone, tablet, digital screen and light of any kind an hour before going to bed is key to crossing to the dream world anything you lay you down to sleep at night.

According to sleep expert, darkness cues the brain to make the sleep inducing-hormone melatonin. Melatonin is the hormone that reminds your interior clock that it is time to sleep.

2. Don’t be anxious to fall asleep

Wondering why you have not falling asleep and checking your time often can psychological make you not to fall asleep throughout the night.

Therefore, anytime you lay you down to sleep at night, clear your mind of every negative thought.

3. Avoid anything that contains caffeine six hours before going to bed

Caffeine is a stimulant that blocks sleep-inducing chemicals in the brain.It increases your alertness and suppresses Melatonin! In fact it can stay in your body system up to six hours.The more coffee you take the more you may need to stay awake.

4. Immerse yourself in one activity during the day

It is easy to fall asleep when you are tired. Sitting in one place and watching TV all day, can make it difficult for you to fall asleep.

5. While you take your bath in the evening watch the areas of your eyes thoroughly

This is one great secret of falling asleep at night. Try it, it work like magic. A United State military has discovered one of the greatest methods of falling asleep in two minutes.

These techniques has 96 per cent success rate after two weeks of practice. Below is how you can implement this method.

. Relax your face-including your tongue, jaw and muscles around your eyes

. Drop your shoulders as low as they can go

. Then relax your upper and lower arm on one side. And then the other

. Breathe out and relax your chest

. Finally relax your legs, from the thighs to the carves .

When your mind is clear, try to picture one of the following images a. Lying in a canoe on a calm lake; nothing but blue sky above you, snuggled in a black velvet hammock in a pitch-black room, saying, “Don’t think, don’t think, don’t think,”

over and over for ten seconds. You can also use the “4-7-8” method championed by the best-selling author Dr Andrew Weil.

. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise

. Exhale completely through your mouth, making a whoosh sound

. Close your mouth and inhale quietly through your nose to a mental count of four

. Hold your breath for a count of seven . Exhale completely through your mouth, making a whoosh sound to a count of eight

. Repeat the cycle three more times for a total of 4 breathe

. Picture your favorite place. Visualize an environment that makes you feel calm and happy.

It will distract you from your thought and worry for a while.

 

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