How to Fall Asleep Fast in Minutes? Treatment Strategies for Insomnia

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Many people want to know how to sleep fast. Sleeping is my favorite hobby. Often, we make ourselves so tired in many kinds of tasks and we fall asleep as soon as we go to bed due to exhaustion, but sometimes we do not sleep quickly due to being stuck in excitation or uproar.

Due to the changing lifestyle nowadays, people are often having problems like insomnia. Even after the exhaustion of the day, many people keep turning on the sides that they cannot sleep comfortably.

We, Will, Tell You the Most Effective Ways to Sleep.

Dr, Andrew Weil’s Breathing Trick:

Many times when we prepare to sleep, our mind is not ready to support us in sleeping.  For fighting out with insomnia we can find a wonderful sleep trick on the internet called 4-7-8 Breathing trick.

This trick is very easy to learn and do. 4-7-8 Breathing Trick Developed by Andrew Weil a Wellness practitioner. For this, all you have to do is to lie on the bed and breathe through your nose for 4 seconds, then hold the breath for 7 seconds and finally leave the breath for 8 seconds through the mouth. By doing this trick, the heart rate decreases slightly and the hormones that relax the brain are released. This breathing method mimics the system of naturally producing melatonin hormone by the body and reduces the heart rate on its own. To count seconds, you can do mind-to-mind counting. After practicing once or twice, you can also get rid of trouble sleeping problems with this breathing trick.

American Military Method for Sleeping

The US Navy had developed a method for its pilots that allowed the pilots to fall asleep in 2 minutes or less. With 6 weeks of practice, this method would be so sure that even in the noise of bombing in the war, they would fall asleep comfortably.

To do the military method, first, relax all your muscles. Calm the tongue and lips inside the mouth as well. Leave the shoulders loose and spread the arms to the side. Leave out the full breadth and calm the chest.

Now leave your feet, thighs, and calves relaxed. Imagine a scene that calms your mind for 10 seconds and don’t think about anything else. If you are unable to imagine, then do this remedy. Say ‘don’t think anything’ slowly for 10 seconds and clear the mind.

This will make you sleepy in the next 10 seconds. The more you practice this trick, the stronger it becomes. Experts in it fall asleep while sitting. In this trick, the more you relax your body, the more the chances of getting sleep will increase.

Tell Yourself Not to Sleep

It has been seen that people who have problems with sleep, they are worried about whether I will sleep today? This discomfort aggravates the problem of sleeping.

The Paradoxical Intention method works for such people. In this, you have to think that we do not have to sleep but have to stay awake. It has been observed that this way of getting sleep is more effective than the breathing technique for those who are able to maintain sleep tension.

Eat things that make you sleep:

Eat food items that help in sleeping. Chamomile tea, fish, almonds, walnuts, white rice, light warm milk drink, bananas, cheese, oats, etc. are such things that cause brain and body relax and sleep.

Use the sleepless ayurvedic medicine Ashwagandha, Mulethi, Jaggery root tea (Valeriana wallichii), Brahmi, Vacha, Sarpagandha, Jatamansi, Shankhpushpi, Cumin, Saffron, Nutmeg.

Keep room temperature low

If your room temperature is high then there may be a problem of not sleeping. Scientists have found that if the temperature of the room is kept between 15 to 25-degree centigrade, sleep is good.

You must have seen that in the AC one starts feeling sleepy and lethargic. The problem of lack of sleep also reduces during the winter season. Taking a bath or shower with lukewarm water before bedtime also affects body temperature. After this, when the body relaxes and it cools, the brain starts coming to sleep mode.

Even after this, if you want to know what to do if you do not sleep then we will advise you to follow these sleep tips.

Sleep Tips:

  • Make sure you have a regular time to sleep and wake up. For 3 weeks, when you follow the right time to sleep and wake up, then gradually your mind will automatically start giving symptoms of sleep at your bedtime.

  • Thick dark signals the body clock in the brain that it is time to sleep. In the same way, light signals the brain to rise. Try to be completely dark in your room.

  • Keep in mind that clean and clean air comes into the room, which helps the brain to become lighter and relaxed.

  • By doing yoga and meditation daily, you get peace from the turmoil of the mind. In today’s time, mental stress, depression is a big reason for not sleeping. Yoga, meditation, mindfulness improve the way the brain works which also fixes the problem of sleeplessness.

  • The clock in the sleeping room is not such that the restless mind watches the clock again and again due to lack of sleep. Sleep experts tell you to avoid this thing. Watching the clock, again and again, makes the mind anxious.

  • If your sleep is open even at night, do not watch the clock again and again. These activities make it difficult to sleep.

  • Avoid sleeping during the day. Taking a nap 30-45 minutes is fine, but sleeping for 2 hours or more in a day causes sleepiness at night.

  • Eat high-carbohydrate food 4 hours before bedtime. It has been observed that immediately after eating high-carbohydrate food, sleep becomes very fast but it does not give good sleep.

Below are some small remedies which are very easy to do and they help in getting sleep.

  • Laying white sheets to sleep on a bed

  • Relaxing before bedtime, listening to quiet music

  • Daily exercise

  • Mobile while sleeping, stay away from gadgets

  • Using aromatherapy in the sleeping room

  • Minimum intake of tea and coffee in day and evening

  • Wash hands and feet before bed, rinse and lie down

We can take Sleep tablets from Medical Shop?

People think of taking a sleeping tablet from a medical shop, but there can be disadvantages of taking sleeping medicine without the advice of a doctor.

Most sleeping pills are such that one can get sleep but the next day there may be side effects like headache, tiredness, sluggishness, drowsiness, dreaming, heavy head, dry mouth, stomach upset.

Overeating a sleeping pill can have a bad effect on the brain or in some cases even death.

Do share these sleeping tips with friends on Whatsapp, Facebook, and other social media platforms so that more people can also benefit from it. Post your questions and comments below. We will do our best to help you.

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