Stop the internal dialogue: 14 ways to quickly fall asleep
A Life / / December 19, 2019
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 you know after 15 minutes, mind you cheated - it turns out, he still would be enough energy to hold a dozen or internal dialogues. Familiar? Then you definitely will be useful for this article.
The main reason that you can not sleep, - the internal dialogue. He is often associated with feelings regarding the events occurred, or worried about the future. But even productive thoughts are not too appropriate when you have time to sleep.
As a general rule, if you are unable to fall asleep within 15-20 minutes, no further attempts are doomed. Start to think that your mattress and pillow if they were created to torture you. As luck would have it, it is in such moments in the street somebody slams the door, come and go, and neighbors wander from room to room like a sleepwalker!
Since your internal dialogue turns into whining and grumbling. To avoid this, do not start it at all. For this purpose it is necessary to divert the brain from disputes and hypotheses. Use one of the following methods, and now go to sleep easily.
1. Ball
All we know about sheep. But much more effective visual image is the ball. Present ball which gently rocking, emitting a wave. If you notice that distracted thinking, then go back to the image of the world.
2. mental mouse
Imagine any object. Mentally postpones, zoom and rotate it like doing this with a mouse wheel. Constructing a detailed visual image helps to distract from the disturbing thoughts. Just do not discuss with them the features of the object - just watch.
3. scouts method
Lie on your back, stretch, 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 filled up so easily.
4. Four - seven - eight
Breathe in through your nose for four seconds, then hold your breath for seven seconds, and exhale slowly through your mouth for eight seconds. Through this breathing adrenaline level drops, and heart rate slow down. A concentration on the breath distract from thoughts.
5. autotraining
Lie down comfortably on your back. Reach out and begins to spread through the body a feeling of heaviness and heat. Observe how the feeling flows from the top to the tips of the fingers, then the toes. Do not forget the face - the chin, cheeks, eyes, and forehead should be completely relaxed. Try not to move.
6. Time Machine
Remember the last day. Without emotions and evaluations, just scroll to the imagination of all the events that have taken place with you today. Try to remember more details, but watch from the side, as if watching a movie.
7. Restoration of dreams
Remember one of the pleasant dreams that you have seen. If you do not memorize dreams - think. Pay attention to sensations that completes 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
Close your eyes. Open your eyes just for a split second and then close again. After 10 seconds, repeat. Thanks to this "flicker" you will relax and start to sink in distracting reflections.
9. Rapid eye movement
Open your eyes and quickly looked from one object to another. Do not hold your gaze on anything specific. After 1-2 minutes you feel like the eyelids become heavier. A little while resist fatigue, and then let your eyes close.
10. Fairy tale
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
Think of each letter of the alphabet the 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 fairly quickly "turned off."
12. Trying to hear the silence
Lie down in a comfortable position and listen to the silence. Try to hear is the silence - no other sounds outside or in the hallway. It is not very easy, but once you succeed, you relax and fall asleep.
13. White noise
Find (or create) a source of quiet monotonous noise. Listen to it very carefully, without allowing himself to be distracted by thoughts. After a while you begin to doze off.
14. Self Hypnosis
Maximum relax in a comfortable position for you. Calm wind. Even more relax, repeating to himself phrases like "I am becoming more and more relaxed," "My body is getting worse." Then say (to myself), "When I count to zero, I go to sleep" and begin a slow count. It is possible, for example, to count 50 breaths.
In any case, do not forget to properly prepare for the night:
- 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 fall asleep as well as a full stomach. In this case, an hour before sleep, drink milk, eat half a banana or a small amount of cheese.
- For a good night's sleep is necessary for a day is enough to move (preferably outdoors). Develop the habit of walking before going to bed. 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 slightly open throughout the night. But if you are afraid to freeze, at least ventilate the room well before you go to bed.