Getting eight hours of sleep a day is essential for us. But what if we can not sleep? There are a lot of people who face this problem today. Here we offer you some simple tricks to fall asleep like children.
Of course, getting ready for bed is one of the daily rites you need and your body tells you it’s time for bed. According to the health specialist that these tricks must be done daily until you get a good night’s sleep.
When you do not get enough sleep at night you suffer from a variety of problems such as stress, nervousness, discomfort at work, stress, low blood pressure. Also, exposure to stress throughout the day or tension or sitting for a long time in front of the computer screen leads to the muscles back harsh and prevents the body from relaxing before going to sleep.
The bright side of this article is that these simple tricks are effective in relieving muscle pain and sleeping faster to get a restful night’s sleep. These exercises can be done while you are on the bed.
Get rid of insomnia.
Lift the legs towards the chest.
This exercise helps relieve muscle strain of the entire spine especially the lower back and thighs and can be done within one minute. In addition, it is one of the forms of yoga exercises that regulate bowel movement so it is best to do in the morning.
Lie down on the back completely to achieve relaxation and then bend your knees until you reach the knees near the chest and catch your knees with your hands and inhalation and exhalation to hug your knees and pressure them while they are at the top of the stomach. Deep breathing with a focus on diaphragm work. After inhalation, you can individual legs away from the trunk and stay in this position 8 – 10 breaths for a minute.
Lift the foot on the wall.
This position focuses on the legs, back, and chest and allows the lungs to be saturated with oxygen before going to bed and to do :
Place a folded pillow next to the wall or end of the bed. Lie down on the buttocks next to the wall. Rest your arms at your side and try to open your chest and try to relax by breathing quietly and stay in this position for 1 – 2 minutes and then lower the legs.
The oscillation exercise.
The exercise allows you to relax the back. It focuses on the deep muscles of the spine. This exercise consists of two steps:
Lie on your back with small towels under the waist and neck. Try to swing your feet to the other side and stay as relaxed as possible. At the same time, shake your head from the other side without straining the neck and back. Movements can be moved in the same direction or the opposite way more appropriate for you.
Try to relax completely until you feel swings and vibrations along the entire spine and hold for 1 minute.
The second step.
Lie on your stomach with your arms on your side and your feet resting on the bed with a pillow or towel under your forehead. And work to shake the feet from the other side. Try to feel as relaxed as possible while continuing this movement for 1 minute.
If you do this exercise regularly and correctly in bed it will be easy to perform on a daily basis.
Lie down on your back and open your legs a little with the position with your hands open up and your arms completely free. Do not forget to put a pillow or towel folded under your head. Try to achieve the relaxation of the body gradually from bottom to top. Start from your toes and finish at the top of the head and do so over 20 cycles of the respiratory system, gradually lengthening and inhaling exhalation. And then stop controlling it and breathing in a natural way. While doing this exercise you can see your thoughts but do not try to focus on them.
Gradually you will notice that the world is disappearing and the whole body is relaxed and relax as much as possible and it is time to cover yourself with a blanket and go to sleep.
Tips to fall asleep like children.
Organize a healthy sleep routine.
This may seem tempting. You can determine a healthy routine to sleep well because in the event of a disturbance the body’s biological clock causes sleep problems. It is preferred to select about 8 hours of continuous nighttime sleep and regularity to this routine to improve sleep habits.
When you get regular exercise you can bring sleep naturally. Doing some slow breathing exercises to relax the muscles, especially in the morning and regular walking, running or swimming improves the quality of sleep.
There are a variety of essential oils such as jasmine oil when trying to inhalation before sleep stimulates to fall asleep directly in sleep and increase the feeling of drowsiness. You can massage your forehead with jasmine oil and its fragrance helps to sleep.
Add 1 tablespoon of aniseed in boiling water about 375 ml and simmer for 12-15 minutes, add milk and honey and eat before bed.
Just one cup of cherry juice helps you sleep better and reduce sleep disorders that make you awake all night.
Bananas contain tryptophan, magnesium, potassium. When you eat half a banana before going to bed every day, you can relax your muscles and act as a natural supplement to improve your sleep.
Saffron has soothing properties to induce sleep in a healthy way. All you have to do is to saffron about 4-5 saffron branches in a glass of warm milk and eat before bedtime.
A cup of warm milk.
When eating a cup of warm milk before bedtime and include it in your daily routine. Many people find that healthy activities increase the feeling of relaxation before bed and enjoy a quiet night’s sleep.
For a long time, ancient people used the bungee as one of the natural remedies to fall asleep. Place the bungee flowers in the teapot, boil it with 4 cups of water in another teapot, pour the water over the broccoli and keep it for 4 – 5 minutes and then serve it warm to eat.
Watch what you eat.
Pay attention to the foods you get. If you need a small snack before bedtime, eat a high-protein snack that will keep your blood sugar stable, unlike the high carbohydrate snack that makes you wake up at midnight.
Take a shower.
One of the favorite rituals for most people at night is a gentle warm bath and the specialists suggest putting magnesium salts that help relax the muscles. With a few drops of lavender oil that slows your heart rate and blood pressure and makes you relaxed. So the warm bath is a good way to soothe the body before bedtime.