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Does it take you an eternity to fall asleep in the evening? Or do you feel frustrated and tired from lack of sleep when you wake up in the morning?
In that case we have a technique for you that allows you to fall asleep quickly, often literally within just a few minutes of putting your head on the pillow.
Why we should have quality and uninterrupted sleep
Sleep is extremely important for our life. It allows our busy body and mind to switch off and regenerate.
When you have a long-term lack of sleep or poor-quality sleep, your health will begin to suffer. You will feel exhausted during the day, your concentration will worsen, and hormonal imbalances may even occur.
If you want to be productive during the day, adequate night-time rest can work wonders.
Many people also set aside the desired 8 to 9 hours for sleep, but if you cannot fall asleep for whole hours, then this time spent awake, even if in bed, does not count as sleep.
For recovery you need sleep that must also be calm and deep so that you go through all the sleep cycles. Only then are the body’s regeneration mechanisms activated.
Let’s now take a closer look at how to achieve such sleep.
1. Preparation
To start, make yourself comfortable. Lie down in bed and take your favorite position.
2. Begin to be present
Take 3 deep breaths. Give 100% of your attention to the flow of air in and out of your lungs.
Focus on the sensory impressions caused by the airflow through your nose down to your belly and then back out through your mouth.
3. Relaxation phase
Now begin to mentally scan your body from your head down to the tips of your toes. Try to relax each part of your body.
However, always only one at a time. Focus on it for several seconds, then move on to the next part of the body.
After finishing, proceed to the next phase.
4. Repetition
When you have gone through the whole body, repeat the entire relaxation phase cycle. Start with the head, move to the neck, arms, chest, abdomen, legs.
Make sure you relax all parts of the body, including those you may have accidentally skipped in the previous cycle.
A few more tips
If you have trouble relaxing a particular part of the body, tense it first and then release it. Repeat this several times.
This method will help you develop a stronger connection between the mind and the muscles. With each repetition it will become easier to relax that part of the body.
The key is simply to let go. If it happens to be frustrating for you, stop. Take a deep breath and start again.
Maybe this technique won’t work for some of you. But you’ll only find that out by trying it first.
We recommend practicing it for at least 7 days in a row, because the more you practice, the easier it will be for you to fall asleep.
Conclusion
So, don’t hesitate and try this great bedtime technique tonight. Then definitely share your results with us!
You can leave your comments below the article or on our Facebook page.
