For some people, falling asleep is a sheer joy and for some real pain. Some of us struggle each day in bed thinking how will we fall asleep. For those unlucky ones, here are 2 smart techniques that you can use to fall asleep within 2 minutes.
The 4-7-8 breathing method
This method uses the knack of both meditation and visualization, this breathing method needs practice so that you become skilled over time.
Method:
- To start with place the tip of your tongue against the roof of your mouth, behind your two front teeth. Make sure you hold your tongue there for some time and purse your lips if you need to.
- Let your lips part slightly. Make a whooshing noise as you exhale through your mouth. Now, close your lips and inhale silently through your nose. While doing this you need to count till 4 in your head.
- Hold your breath for 7 seconds.
- Exhale again with a whooshing noise for 8 seconds.
- Make sure while doing this you are not too alert as this will do away with the entire purpose.
- Complete this cycle for four full breaths. Let your body sleep if you feel relaxation coming on earlier than anticipated.
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Progressive Muscle Relaxation Method
If this is still not working you need to opt for progressive muscle relaxation. This trick helps in deep muscle relaxation and helps to unwind. The idea behind this exercise is to promote tranquility throughout your body and help to deal with insomnia. Before starting this start with practicing the 4-7-8 method, imagine how the tension will be leaving your body as you exhale.
Method:
- For 5 seconds raise your eyebrows as high as you can. This will tighten your forehead muscles.
- Now, relax your muscles immediately and see the tension drop.
- Pause for 10 seconds.
- Smile as wide as you can to create tension in your cheeks. Stay as you are for 5 seconds and then relax.
- Pause 10 seconds.
- Squint with your eyes shut. Hold 5 seconds. Relax.
- Pause 10 seconds.
- Move your head slightly back in a titled position. You should be comfortable in looking at the ceiling. Hold 5 seconds. Relax as your neck sinks back into the pillow.
- Pause 10 seconds.
- Keep moving down to the different body parts like the triceps, chest, thighs, and feet.
- Let yourself fall asleep, it’s not necessary that you will be able to complete every part of the body. Just go with the flow.
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