Do you have trouble falling asleep? Do you toss and turn at night while your brain refuses to slow down? A good night's sleep is necessary for optimal health. So, if you are one of the millions of people in the world who suffers from a sleep disorder, keep reading this article.
Knowing how much you should be sleeping can help you figure out if your sleep routine works, or if it needs tweaking. Babies normally sleep for most of the day around 16 hours. Teenagers require about 9 hours a day and adults require 7-8 hours a day. It's estimated that around 20% of people worldwide suffer from sleep deprivation. A lack of sleep can cause hormonal imbalances, weight gain, slower reaction times, irritability, memory problems, depression, and headaches.
Here are physical and mental steps you should take spending approximately 1:30 min on them all. Once you've completed 5 easy steps, you should be able to fall asleep in the next 120 seconds.
Step 1
Lie face up in bed. Relax your facial muscles, including your tongue, jaw, and the muscles around your eyes. If you realize you have a frown, really focus on releasing the area in the center of your forehead. Your forehead should be absolutely smooth. It might sound strange, but really relax your eye sockets by letting them go limp.
Step 2
Drop your shoulder as low as possible. This will also help you stretch and release the tension in your neck. Then relax your upper and lower arm on one side, and then try it with the other arm. If you're having trouble relaxing your arms, try tensing them for a little bit and then letting them become loose.
Step 3
Breathe out, and relax your chest. Feel your lungs fill up with air.
Step 4
Relax your legs. Release the tension from your thighs first and then let the relaxation travel down to your calves. Finally, focus on your feet and ankles.
Step 5
Now that the muscles in your body are relaxed. It's time to clear your mind completely. Imagine yourself lying in a canoe on a calm lake with nothing but a clear blue sky above you. Now, say to yourself, don't think, don't think, and don't think over and over again for 20 seconds.Are you feeling sleepy already? Did this method work for you? Let us know in the comment section.
