🥲 Finding yourself staying up late to finish your work? And it’s become a habit even when you have nothing to do⁉️
💗 Let’s look at some relaxing things you could do to get started!
- Avoid eating heavy meals 4 hours prior to your sleep.
- Avoid caffeine 6 hours prior to your sleep.
- Do some yoga or light stretches.
- Try to use your phone less.
- Take a warm shower.
- Read a book.
- Wear socks.
Now, let’s try out some methods to fall asleep fast in a matter of seconds!
🍃 The Military Method 🍃
Step 1 : Relax your face, shoulders, and legs.
Step 2 : Clear your mind either by
- Imagining a relaxing picture inside your mind. Think of waterfalls or things that relax you.
- Saying “Don’t think” slowly repeatedly. And you should start to feel sleepy!
Don’t worry if it doesn’t work. Let’s try other ones.
🍃 4-7-8 Method 🍃
Step 1 : Relax your face, shoulders, and legs.
Step 2 : Inhale through your nose for 4 seconds.
Step 3 : Hold for 7 seconds.
Step 4 : Exhale softly through your mouth for 8 seconds.
Step 5 : Repeat for a couple of times.
🍃 Autogenic Training 🍃
Step 1 : Focus on your breathing and say “I am calm.”
Step 2 : Focus on your arms and repeat “My arms are heavy. I am calm” at least 6 times.
Step 3 : Focus on your legs and repeat “My legs are heavy. I am calm” at least 6 times.
Step 4 : Focus on other body parts – your forehead or abdomen – and repeat the sayings.
Step 5 : Once you start to feel relaxed, focus on your entire body and repeat the sayings.
Reference: https://www.healthline.com/health/healthy-sleep/fall-asleep-fast#foundational-sleep-tips
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