Contents:
- Medical Video: BEAT INSOMNIA - HOW TO FALL ASLEEP FAST - GET BEAUTY SLEEP
- Various easy ways to deal with insomnia
- 1. 4-7-8 breathing techniques
- 2. Imagine a beautiful place
- 3. Count with numbers with multiple multiples
- 4. Write down all the things you will do tomorrow on paper
Medical Video: BEAT INSOMNIA - HOW TO FALL ASLEEP FAST - GET BEAUTY SLEEP
If you have insomnia, you will usually wake up in a state of fatigue and bad mood, which can affect your ability to move during the day.Then what can you do to overcome insomnia in order to sleep more easily? Here are the tips.
Various easy ways to deal with insomnia
1. 4-7-8 breathing techniques
The 4-7-8 breathing technique was introduced by Dr. Andrew Weill from Arizona. He explained, this technique is actually inspired by yoga, really simple, not time consuming, does not require equipment, and can be done anywhere. Tthis technique acts as a natural nerve sedative by reducing stress and tension in the body so as to help people sleepy, even fall asleep within 60 seconds. Following are steps to do 4-7-8 breathing techniques.
- Position the tip of the tongue on the roof of the mouth, right in the area of the gum above your teeth.
- Exhale strongly enough through your mouth until you hear a "whizzing" sound.
- Cover your mouth and breathe gently through your nose in 4 counts.
- Hold your breath and then count to seven.
- Exhale through your mouth in one breath, making a whirring, this time for eight seconds.
- Inhale again and repeat the above cycle three times.
This technique allows the body to take more oxygen to promote calm conditions. 4-7-8 breathing techniques can also help you meditate by diverting your attention from daily stress, making you feel sleepy.
2. Imagine a beautiful place
Imagine the place you want to visit or your favorite place, use your mind so you feel like flying Superman. Imagine familiar places or exotic locations. Make sure you choose a fun scene that is related to curiosity, simple pleasure or calmness. Try to imagine a place that reminds you of pain or stress. Continue to imagine you are in the same place until you feel comfortable and sleepy.
3. Count with numbers with multiple multiples
This exercise aims to exhaust your mind. Initially, it might make you constantly literate because you think hard. Count to 200 or several numbers that challenge your mind. Repeat if you want. The goal is to get rid of your mind from something that is annoying and boring. If you cannot sleep after trying one method of calculation, switch to another.
4. Write down all the things you will do tomorrow on paper
Divide a piece of paper in half and make two lists: one urgent task and an important task. Then go back to sleep. Usually after doing this you will be easier to sleep. Why? Writeto do list will make you feel like you are better prepared to face tomorrow and don't have to worry about remembering everything that is done tomorrow.
These tips are done to treat mild to moderate insomnia problems. Not to treat serious and chronic insomnia. If you experience serious and chronic insomnia, you should immediately see a doctor to discuss this matter to be treated immediately.
