Are you an insomniac and have you tried all possible and imaginable techniques to fall asleep quickly and peacefully? Benjamin Lubsynksi, psychotherapy practitioner and hypnotherapist, gives you his tips for falling into the arms of Morpheus in one minute.
Embrace Heart Coherence
Cardiac coherence is a breathing method that allows you to fall asleep in one minute flat. The exercise is very simple: exhale the air from your lungs then inhale deeply and count to four, hold your breath until six, seven. Finally, you exhale through your mouth counting to eight and repeat until you fall into the arms of Morpheus.
Plunge your room into darkness
Light can be a real nuisance for sleep. Being immersed in darkness promotes falling asleep. So, follow these practical rules:
-Disconnect all your electronic devices (smartphone, tablet, lamps, electric alarm clock)
– Opt for blackout curtains
– Swap the curtains for roller blinds
Settle in relation to the sun
Our sleep is regulated by light. In the morning, light inhibits the secretion of melatonin. It wakes us up. So, ideally, you should go for a walk in the morning to expose yourself to daylight. With time changes and with modern life, this is not always feasible. But you can opt for a light therapy light to secrete your own melatonin yourself. You have to buy it in pharmacies, it’s more natural and it regulates sleep. Sleep is disturbed as soon as we do not respect this rhythm, we sleep too long by going to bed too late, and by being for example in offices that are not bright.
Practice self-massage
You can simply start with the facial muscles. You massage your temples. Then, you will massage the jawbone to relax the jaw. And then, you can simply try to massage your skull with fairly large gestures. If you do it long enough and really focus on your movements, it’s like meditating. Self-massage is therefore ideal for relaxing and relaxing before falling asleep.
read a good book
Reading is one of the most effective techniques for falling asleep faster. Reading every night promotes the sleep ritual, which is particularly important for children and teenagers. You can also watch ASMR videos. This relaxation technique, based on whispering, is for some a solid remedy for insomnia.