You can´t sleep and are always turning in your bed? Here are some tips that can hel you with your sleeping.
Best conditions for sleeping
Sleeping will help if it’s quiet in the bedroom, not too warm and dark. Also, make sure the bedroom is clean, regularly replaced bedclothes to make you feel comfortable in bed.
4-7-8 breathing technique
This technique is designed by Dr. Andrew Weil, an American sleep expert, and he said to put you to sleep in 60 seconds. Try it:
- Place the tip of your tongue behind your upper front teeth, where it should remain throughout the exercise.
- Exhale through your mouth.
- Breathe through your nose and count to four.
- Hold your breath and count to seven.
- Breathe out through your mouth, counting to eight. At least eight, you shouldn’t have any air in your lungs.
- Repeat the entire process to 4 times.
Thanks to this technique, the lungs fill up completely with air and the body obtains more oxygen. This exercise will release the body and bring it into a state of tranquility.
Herbs and other medicinal products
There are a lot of different ingredients and foods that will help you sleep. Warm milk, bananas, grapes, almonds, walnuts and camomile tea all have a calming effect. Unless you have an allergy, try and see if you fall asleep quickly.
Meditate before you go to sleep. If you don’t know how to do it, broust you about the things you’ve done, try to calm your mind and let all your worries float away.
Apps to help you fall asleep
There have been a number of recent applications that will help you sleep and calm your mind. When using your phone in bed, turn on your night-light. There are hundreds of applications to sleep in the world, these are just some of them: Sleepo, Headspace, Calm, Noisli.
You might as well try the old sheep count. However, psychologists say it is good to count backwards, or just odd numbers, for example.