Note to special forces: Sleep management. Special techniques to speed up falling asleep

The question of how to learn to fall asleep quickly worries many, especially when at night, having tried many methods of falling asleep, you still can’t sleep. Difficulty falling asleep after intense exercise physical activity and after psychological fatigue. Existing techniques REM sleep based on complete relaxation of the body and switching brain activity. Try it different methods– and you can choose the best for yourself.

What helps you fall asleep

If you go to bed and a conflict with a colleague is not on your mind or your feet are cold, you will not be able to fall asleep quickly. The causes of insomnia are influenced by everything – including yours. psychological condition before bed, and physical comforts. Do this:

• Ventilate the room before going to bed - let the air be cool, not stuffy.
• It should be light and warm under the blanket; buy a comfortable pillow.
• Don't overeat at night, but don't go to bed hungry either: eat a banana or drink a glass of milk.
• Ensure darkness and silence: it is important to create physiological comfort for sleep.

The same applies to your sense of self: it should also be comfortable; in a state of stress it is difficult to fall asleep quickly. But achieving calm is a difficult thing to achieve; an internal dialogue begins in your head and you can’t stop it; attempts to get thoughts out of your head are fruitless. Special techniques will help you learn to fall asleep quickly; you can listen to music or soothing audiobooks.

How to learn to fall asleep quickly

If you can’t sleep, thoughts and memories are scrolling through your head, you need to learn to relax. Our brain is strangely designed - the more we think about sleep, the less we want to sleep. Emily Martin, a professor of insomnia, said that to achieve sleep you need to stop striving for it. The recipe is simple - you need to learn to distract your brain. It can be physical exercise, psychological techniques, breathing exercises – effective ways many, they all pursue one goal - abstraction and relaxation. The main thing is to choose the right one for yourself.

Techniques for falling asleep quickly

The problem of falling asleep is sometimes confused with insomnia. If you haven’t fallen asleep after 15 minutes, then you don’t have to try to force yourself to sleep, since internal dialogue is an energy-consuming process, and it’s not for nothing that after such a night a person feels overwhelmed. How can you learn to quickly fall asleep while talking to yourself? Several successful techniques are based on stopping it:

1. The intelligence agency's method is based on the natural position of a person's eyes during sleep.
2. The reverse blinking technique puts you into a light trance that smoothly turns into sleep.

Intelligence method

Viktor Suvorov in his book “Aquarium” described the technique of falling asleep that is taught to military intelligence officers. This technique helps you fall asleep in 1 minute:

• lying on your back, stretch out, arms palms up;
• close your eyes and try to relax as much as possible;
• without opening your eyelids, roll your eyes up, do it without tension - the basic rule of the method.

Reverse blink technique

This method prevents the brain from immersing itself in internal dialogue and helps you fall asleep quickly and easily:

• close your eyes, relax;
• open your eyes for a moment and close them again for 4-5 seconds;
• repeat several times;
• When your brain “blinks backwards”, it doesn’t have time to think through the next thoughts of the dialogue, you will quickly relax and fall asleep.

Exercises to fall asleep quickly

There are many effective exercises that help combat sleep disorders. They can be simple, complex, even funny, for example: lie on your right side, lie there for three minutes and turn over, after three minutes turn over again - on the third turn you will fall asleep. A fun technique for endless internal dialogue after a hard day: find a place in the apartment where no one is there, and for about 30 minutes say out loud any nonsense that comes to mind. This exercise helps free the brain from overwhelming information; it reboots and discharges.

To learn how to relax and fall asleep quickly, try this exercise right in bed:

• first kneel down, then slowly sit on your heels;
• spread your knees to the sides to thumbs legs touched each other;
• slowly lower your body forward and lie with your forehead on the bed;
• extend your arms forward along your body;
• try to completely relax and feel how your body gradually relaxes, lengthens, and becomes heavier;
• watch your breathing - it should be smooth, feel how the tension goes away with exhalation;
• relax your arms, shoulders, neck, eyes, in this position the body should become heavy and the mind calm;
• repeat the exercise for 5 minutes before going to bed.

Autotraining

Auto-training exercises require skill. At first you will be distracted, extraneous thoughts will appear in your head. People endowed with a rich imagination and capable of creating vivid images conscious. After a short practice, you will feel drowsy while doing auto-training approximately halfway through the exercise.

Exercise Ball:

1. Take a comfortable position, close your eyes.
2. Imagine an ocean and a large ball floating in the distance, from which waves diverge in different directions.
3. Concentrate on the ball, then on the waves - they spread out very far.
4. As soon as unnecessary thoughts appear in your head, turn your attention back to the ball.

Exercise Beach:

1. Imagine that you are on the beach.
2. Warm sand is poured onto you - first on one hand, then on the other, on your legs (in turn), on your body, on your face.
3. At the same time, you should feel warmth and heaviness: your arms, legs, body, face become warm and heavy;
4. You will completely relax and fall asleep quickly.

Breathing exercises

If auto-training requires training, then use breathing techniques will not pose any problems, and you can perform them anywhere. Remember: these exercises cannot be done if you have diseases of the lungs and bronchi. Fast way fall asleep - the 4-7-8 method is based on transition heart rate to sleep mode:

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale through your mouth for 8 seconds.
4. Repeat.

The square breathing method is useful not only before bed, but in any situation when you are excited, it helps you relax and calm down. You need to breathe in a special way: do everything in four counts:

• breathe;
• not breathe;
• exhale;
• not breathe.

How to quickly fall asleep and stay asleep

In order to instantly fall asleep and get enough sleep, you need to provide several conditions:

1. Clothing should not hinder movement.
2. If you feel cold, don’t bundle up, take a very warm shower, put on socks (preferably two pairs of thin ones).
3. The best physiological way to learn to fall asleep faster is to wake up early. If you learn to wake up at 6-8 o'clock in the morning, you will want to sleep in the evening.
4. To distract your brain from self-talk, try drawing something. All you need is a piece of paper and a pencil - let it be a stream of consciousness - draw everything that comes to mind, just diligently.
5. Many people advise reading at night, but this is a double-edged sword: on the one hand, you are really distracted from thoughts, on the other, it is impossible to read without light, and light suppresses the synthesis of melatonin, a hormone sleep-inducing. Read if this method helps you fall asleep quickly, but if not, don’t force yourself, this method is not for you.

During the day

Sometimes you need to sleep during the day. 20 minutes nap will improve general state, but if you have problems falling asleep, don’t sleep during the day, save up sleep until the evening. But if you work shifts, you need to get enough sleep:

• no need to overeat before bed, a light snack is enough;
• take a warm shower;
• be sure to go to bed in sleep clothes in a disassembled bed;
• if extraneous noise bothers you, put in earplugs, a sleep mask will also not be superfluous;
• The special services method will help you fall asleep quickly; you can do breathing exercises.

Falling asleep isn't always as easy as putting your head on the pillow and closing your eyes.

The thoughts, worries and discomfort that creep into your mind prevent you from falling asleep. Fortunately, there is more than one technique falling asleep quickly, there are quite a few of them, and they will help you restore your ability to fall asleep quickly and regularly.

This article is divided into three sections and contains different techniques for falling asleep quickly depending on your needs:

1). A sample routine to help you ease into sleep.

2). A collection of fall asleep techniques for quick sleep.

Technique for falling asleep quickly

So, let's begin:

I technique of falling asleep quickly.

What do you need to do in order to fall asleep?

1. Make your room cool, clean and quiet.

The best conditions for sleep are when you:

- in a room that is slightly below 22 degrees Celsius;

- in soft, breathable clothing. You create space between your skin and the fabric;

- In the dark. You should turn off all lights and keep night lights at a distance.

2. Use muscle and mental relaxation exercises to prepare your brain for sleep.

- tense and relax your muscles;

- count your breaths. Focus on taking deep, regular breaths;

- Visualize something repeating. Count sheep and just numbers.

3. Five minutes before bed, turn on light music or light noise.

Constant sounds, as opposed to those coming from the window or your partner's snoring, do a lot for great sleep.

Listen to waves, raindrops, wind noise, or other calm sounds. Look for these sounds on the Internet or in music applications.

4. A little simple yoga is often used to help you fall asleep.

This is a universal technique for falling asleep quickly. Try yoga or meditation. Fifteen minutes before bed, stretch gently. Reach your hand toward your feet and gently touch your toes. Slowly extend your arms up and reach for the sky.

5. Half an hour before bed, take a bath or eat a light snack to start getting sleepy.

A warm bath, especially with lavender oil, will slow down your body's activity and make it easier to sleep. Light snacks will do the same thing, creating a pleasant feeling of sleepiness.

Don't overdo it, good snacks include bananas, dairy, avocados, low-fat protein products, such as poultry or fish, and nuts. Everything that is not sweet and not fatty helps you feel better.

6. An hour before bed, remove yourself from all electronic screens, media and work.

Time for screens and work is over. Computer screens actually stimulate your brain to stay awake.

The sooner you start to ease the stress on your brain, the easier it will be to sleep.

7. Two hours before bedtime, dim the lights in your home.

The bright light after sunset tells your brain that the sun will return and it's time to sleep. Use your devices carefully, adjust the brightness on computers and televisions, make the lights soft, yellow-orange.

Yellow light can signal sunset and the need for sleep.

Light makes you feel alert, but it actually interferes with the production of melanin, which is neurochemically necessary for sleep.

8. In the afternoon, do not drink caffeine or a large number of alcohol.

The technique of falling asleep quickly eliminates both of these chemicals, which will lead you to an uneven, difficult night in bed. Instead, try exercise during the day, this will give you a boost to your metabolism and energy in the short term, which in turn will ensure you fall asleep quickly when night falls.

Switch to decaf coffee after 12:00, if you consume caffeine later, it will be present in the body and you will feel its effects before going to bed.

Some people think that alcohol makes them sleepy, but it leads to uneven, restless dreams in the long term.

II technique for falling asleep quickly.

The technique of falling asleep quickly and its variety.

1. Try muscle relaxation exercises.

Starting at the tips of your toes, gradually tense and then relax all your muscles one at a time. Move along the ankle, then calves, knees, and up to the neck.

Lightly clench your left fist and release it, then repeat with your right hand. Alternate the exercise, counting each time as if they were sheep.

3. Try meditation.

An excellent technique for falling asleep quickly, focus on relaxing your muscles and sinking into bed. Don't judge or resist any thought, think about clouds, a quiet place, or nothingness.

4. Count.

Count to fall asleep. Starting with one, gradually work your way up. If you lose track, just go back and start over.

5. Use your imagination.

Think about something relaxing. Build your ideal home or room in your mind. Imagine a picture and something soothing from nature. Explore all the feelings in your mind. Come up with a movie or story starring you.

6. Pop a few bubbles.

Play like a child with a bottle of soap bubbles. Bubble forces you to focus on deep breathing.

7. Force yourself to stay awake.

Find a comfortable position, close your eyes, and try to remain conscious - you will be happy when you fail and fall asleep. It's scientifically proven that it works.

8. Try self-hypnosis.

Just calm, relaxed state of mind, available to everyone.

Do this:

Imagine yourself in a warm, safe space. Imagine that you are going down the steps, and the lower the step, the more you relax.

9. Breathe using the “4-7-8” method.

Exhale completely, then inhale through your nose for 4 seconds, then hold your breath for 7 seconds, then exhale all the air through your mouth in 8 seconds. Repeat until you fall asleep.

10. Take a time out if you still can't sleep.

Turn on a dim light and read for 10 minutes. You can also go for a walk, do some gentle yoga, or have a small snack.

11. Try sleeping with supplements.

There are many supplements that can help you sleep, but results vary for different people. Try it chamomile tea, melatonin or valerian.

III technique for falling asleep quickly.

How to get quality sleep every night?

1. Turn off all lights, including your phone and computer.

Once you are ready for bed, all direct light sources should be turned off.

2. Position yourself so that your head is level with your spine.

Your neck should be straight when your head rests on the pillow, not curved in one direction.

3. Wear loose, comfortable sleepwear.

Wear loose cotton pajamas or a long shirt. If this still doesn’t work, then undress completely so that nothing interferes.

Your skin needs to breathe to feel healthy and regulate its temperature. Tight clothing will prevent this.

Warm feet will help you fall asleep quickly. If you don't like socks, please include a bottle of hot water at the foot of the bed.

5. Healthy snacks before bed.

Try bananas, avocados, peanuts, almonds, dates, and dairy and fermented milk drinks.

Avoid sugary or carbohydrate foods, which release stress hormones that keep you from sleeping.

Lemon balm oil, chamomile oil, lavender oil, marjoram oil can be used alone or in combination with a bath, massage, or as a pillow. All of them, individually, also improve sleep, this is an excellent technique for falling asleep quickly.

There are times when sleep does not go well. Unnecessary thoughts creep into our heads, we become fixated on them, toss and turn, but we just can’t fall asleep, despite the fact that we’ll have to get out of bed in a couple of hours. Probably everyone has encountered this, and many would probably like to be able to fall asleep easily and quickly. We have selected several of the most effective techniques, in our opinion, that will allow you to quickly plunge into the bonds of morpheus.

Techniques for falling asleep quickly

The essence of all such methods is the same - create conditions for the body and brain characteristic of the condition. And when the brain feels that all the requirements have already been met, it itself will give a signal that it is time to fall asleep.

1. Dip into the mattress

In order to understand that it is time to sleep, the main condition is necessary - the body must be completely and absolutely relaxed. You can do this in the following way. After you get into bed, tense every muscle as if your body has turned into a compressed spring. Then let it go, and in a moment of relaxation, imagine that you are sinking into bed. Imagine sinking into the mattress, its softness and comfort enveloping all parts of your body. This technique will help the body to completely relax, after which falling asleep won't be difficult.

2. Breathe correctly

In addition to the relaxation of the body, Sleep is characterized by a slowdown in physiological processes, in particular this concerns breathing rate and heart rate. You can influence your heart rhythm with correct breathing. So, you need to breathe slowly and deeply, and the exhalation should be 1.5 times longer than the inhalation: this is how we breathe during deep sleep . Try to concentrate on the process of air circulation itself, and not on the sounds you make.

3. Roll up your pupils

The essence of this method is simulate the natural position of the eyes during deep sleep. If the eyelid of a sleeping person is slightly opened, you will find that his pupil is rolled up. The same thing happens with the eyes and during loss of consciousness. That's why if you want to fall asleep faster, roll your pupils up, under closed eyelids, as if trying to look at the top of the head from the inside. The facial muscles should not be tense. At first you may feel slight discomfort, but over time this will pass and you will feel your eyes drooping. And the brain will do everything to ensure that the position of the eyes corresponds to the required state.

4. Play the movie backwards

You can fall asleep easily and quickly using the following technique. Remember your favorite movie that you know literally down to the last detail, and play it in reverse order. This will help intensify right hemisphere brain, which dominates during sleep. This method causes the brain to generate visual images - just like during dreams. So, falling asleep in this way, you may well be smoothly transported to the scene of your favorite movie. In addition, the brain will be busy with pictures and will not get hung up on thoughts that prevent you from falling asleep.

5. Alternate colors

Another technique is designed to put your brain into alpha rhythm - this is the rhythm that is characteristic of the brain when falling asleep. The point is this: you need to alternately imagine 7 colors of the rainbow in your mind's eye, starting with red and ending with purple. So, give yourself a setting: I begin to dive into the alpha level, and when I reach the purple tier, I will immediately fall asleep. You can imagine that you are going down a spiral staircase with colored walls. The first level is red, it gradually gives way to orange, then yellow, then green, then blue, blue and finally you find yourself in a lilac room where you fall asleep safely, easily and naturally. It is important to paint very bright colors, and until you clearly see one color or another in your mind, do not move on to the next one.

6. Blink backwards

Another interesting method which will help you relax and fall asleep quickly. The idea is this: lying with eyes closed, after certain intervals (5-10 seconds), open your eyes for a moment and close them again. This reverse blinking will prevent you from getting carried away by strangers and unnecessary thoughts and, in addition, promotes immersion in a trance. If you're lucky, you can enter a lucid dream.

The effect of ways to fall asleep quickly will be greater if you experiment with falling asleep regularly and with due seriousness. It is also worth considering that we are all different and for each of us one or another technique will be more or less effective than another. And if you use other techniques that help you fall asleep quickly, please tell us about them in the comments. Have a nice sleep.

Some people cannot fall asleep quickly at night, for 30-40 minutes, or even for hours, tossing and turning in bed. Naturally, they are concerned with the question of how to fall asleep quickly. Sometimes this doesn’t require visiting doctors, but you just need to train your brain to fall asleep quickly. There are many ways to fall asleep quickly based on breathing, correct position body, on auto-training, which allow you to fall asleep within one to five minutes.

The main reason that healthy man cannot fall asleep for a long time - the internal dialogue that his brain conducts with itself. It often occurs due to emotional re-experiencing of the events of the past day or due to anxiety and emotional preparation for the upcoming ones. But even seemingly useful thoughts will not be too appropriate when it’s time for the body to sleep. To fall asleep quickly at night, you just need to distract your brain from internal debates.

How to quickly fall asleep in 1 minute? With the help of breathing techniques this is possible, but only after a little practice. When all stages are brought to automaticity, the immersion in the exercise itself will have a soporific effect.

Number one way to sleep

Breathing techniques require memorization before they become truly effective. To learn how to quickly fall asleep using this technique, you need to practice it 2 times a day for two months, and after 1 month you need to do 8 repetitions at a time.

Description of the technique:

• place the tip of the tongue on the palate behind the upper teeth;
• with your mouth closed, inhale for 4 counts;
• holding your breath for 7 seconds;
• loud, long exhalation counting up to 8;
• repeat as many times as necessary. And each time it will be required less and less times.

With practice, the effect of relaxation and peace after this exercise will increase. This technique is also used to reduce stress and anxiety.

Method two - sleep breathing

Activated during inhalation emotional condition During exhalation, the body calms down and relaxes. Therefore, with all sleep techniques, it is recommended to lengthen the duration of exhalation or, according to at least, make the exhalation equal to the inhalation.

Description of the technique: each phase of breathing: inhalation - stop - exhalation is done for 5 seconds. Slow inhalation - 5 seconds, break - also 5 seconds, exhalation - 5. Gradually, if this is not difficult for the body, you can increase the duration of each phase to 6-7-8 seconds, but no more than 10. The main emphasis should be exhalation, that is, it is from exhalation that you need to derive pleasure. Such breathing causes rapid drowsiness.

Method three - breathing in 10 counts

The essence of this technique is very simple: a person breathes, counting his inhalations and exhalations (up to 10). Exercise provides automatic shutdown a person's attention from him internal problems, so the human psyche stops disturbing his body, and he falls asleep. The technique is as follows: a person begins to count inhalations and exhalations: one when inhaling, two when exhaling, three when inhaling again, four when exhaling again and so on. This count can only be continued up to 10, then the cycle repeats. Typically no more than three cycles are required. You need to breathe through your mouth, moderately deeply.

When counting, you need to concentrate on 3 things: on each number (imagine that the number stretches through the entire inhalation/exhalation), on the movements of the chest, on the sensation of air. Feel like rib cage on inhalation it diverges, on exhalation it decreases and do not forget about the air, feel how it passes into the trachea, descends through them into the lungs and returns back. With such concentration on breathing, you simply turn off your consciousness. This is a very convenient, simple method, which will not be difficult for anyone to master, and can be used conveniently anywhere – be it on the train or at a party.

Exercise Carousel

1. Lie down relaxed and comfortable with your arms and legs slightly apart.
2. One is a calm breath, and you imagine that warm air is inhaled through right ear. Stopping breathing.
3. Two - as you exhale, warm air flows over the shoulder of the right arm to the hand. Pause.
4. Three - again a warm breath through the right ear. Stopping breathing.
5. Four - warm air is exhaled from the thigh of the right leg to the foot. Pause.
6. Five - a warm, pleasant breath again into the right ear. Stop.
7. Six - warm air is exhaled, flowing in a wave from the thigh of the left leg to the foot. Pause.
8. Seven - warm breath again into the right ear. Stop.
9. Eight – The exhalation flows over the shoulder of the left arm to the hand. Stop.
10. Nine – another breath. Stop.
11. Ten – warm exhalation through the opposite ear. Stop.

Now the action goes in the opposite direction:

1. Inhale through the left ear – 1. Pause.
2. Exhale through left hand– 2. Pause.
3. Inhale – 3. Pause.
4. Exhale through left leg from top to bottom – 4. Stop.
5. Inhale – 5. Pause.
6. Exhale through right leg– 6. Stop.
7. Inhale – 7. Pause.
8. Exhale through right hand– 8. Stop.
9. Inhale – 9. Stop.
10. Exhale through the opposite ear – 10. Stop breathing.

In the beginning, you will fall asleep after 4-5 cycles, then perhaps immediately during the first cycle. There is no need to wait exactly for the moment of falling asleep if there is severe drowsiness, it is better to immediately take your usual position for falling asleep.

Warning
Breathing exercises should not be performed if there is chronic diseases lungs - asthma, chronic bronchitis, or carry out with prior consultation with a doctor. It is not recommended to carry out breathing practices during acute respiratory infections and pneumonia. People over 60 years of age require consultation with a physician. The room must be pre-ventilated.

Auto-training exercises

Relaxation exercise beach

This is a well-known exercise that requires some skill. But after quite a bit of practice, already in the middle of the cycle you feel very drowsy. The exercise can be interrupted at the point where you really want to sleep. This is an excellent complex demonstrating how to fall asleep in 5 minutes.

Lying in bed (entirely under the blanket, except for your head), freely straighten your arms and legs. Imagine yourself on a warm sandy beach. You lie on the warm sand and feel that it begins to warm you up pleasantly from below. On right hand Warm sand pours in, covering her more and more. The sand is gentle and heavy. Following the hand, it covers the wrist, then the arm to the elbow and to the shoulder, and the whole arm becomes warm and heavy.

Then warm sand is sprinkled on the left arm from the hand to the shoulder. Then the leg from the foot, through the ankle to the knee, then the thigh and a little lower abdomen in the area hip joint. Then the other leg.

Then the lower abdomen, groin, abdomen itself, right and left sides, chest (the sand cannot be pressed on the chest) and neck are sprinkled. The face also warms up pleasantly under the warm sun and under its rays the lips, nose, cheeks, eyelids and eyes relax. The forehead relaxes and a light breeze blows on it, fanning it with pleasant coolness.

Relaxation exercise ball

How to fall asleep quickly if you don't want to sleep? Take a comfortable position for falling asleep and close your eyelids. Imagine a large ball in the vast ocean, swaying on the water. Waves radiate far, far away from it in all directions. Once the picture has appeared in your head, you just need to focus on the swaying of the ball, and then on the oscillations of the waves coming from it. As soon as an extraneous thought arises in your head, you need to immediately switch back to the ball.

Of course, there are many other meditation practices. Read more about its main techniques in a special article.

Ways to fall asleep quickly

How to learn to fall asleep quickly in 10 seconds. If you suddenly really need to fall asleep soundly at night and get enough sleep in a limited period of time. There are several ways to quickly, almost instantly fall asleep.

The secret service method described by intelligence officer Suvorov

Lie on your back, stretch out relaxed. Close your eyes and roll your pupils upward under closed eyelids. During sleep this physiological state eyeballs. In this position, a person falls asleep very easily and quickly. This is perhaps the most The best way to fall asleep quickly.

Reverse blink technique

These are the most effective techniques to solve the problem of how to quickly fall asleep at night. They will help you fall asleep if you don’t feel like sleeping and if a tired person is overexcited and cannot quickly calm down to fall asleep.

List of used literature:

• Levin Ya. I., Kovrov G. V. Some modern approaches to the treatment of insomnia // Attending physician. - 2003. - No. 4.
• Kotova O. V., Ryabokon I. V. Modern aspects therapy for insomnia // Attending physician. - 2013. - No. 5.
• T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and prevention). - M.: Medgiz, 1960.

In practice lucid dreams It is very important to learn how to fall asleep quickly. It happens that after you go to bed, you toss and turn for a long time and cannot fall asleep. Thoughts are constantly spinning in your head, remembering today and past events, thinking about what you said wrong, and modeling new dialogues that show you in a favorable light. 30 minutes, an hour pass, but sleep still does not come. There are several techniques for falling asleep quickly that will help you fall asleep quickly and effortlessly. the main objective These methods of falling asleep - then sleep comes much faster. Let's look at some of them in more detail.

Rice. Techniques for falling asleep quickly

Black square
Imagine a black square at arm's length measuring 30 by 30 centimeters on a white background. Try to concentrate on this square for as long as possible and drive away any thoughts that come to you. , to .

Square breathing
This type of breathing helps you calm down, and therefore you can fall asleep faster. You need to breathe as follows: inhale for 4 seconds, do not breathe for 4 seconds, exhale for 4 seconds and again do not breathe for 4 seconds. Then the cycle repeats. This breathing exercise It is enough to perform 4-5 minutes. We recommend this type of breathing to anyone who is somewhat nervous before speaking in public or having an important conversation - it will help.

Count to 21
Another very easy exercise: You just need to count your breaths to 21, then start over. This allows you to take your mind off negative thoughts and fall asleep faster. If you get lost, it's okay, just start again.

Nice memories
Memories of pleasant moments in life also contribute to falling asleep. It is important that you do not try to analyze them, model new dialogues, but simply remember everything as it was.

Fall asleep quickly using the secret services method
You need to lie on your back and place your arms along your body, palms up. Now close your eyes and relax all your muscles as much as possible. Imagine that you are in a quiet, calm place. For example, in a blooming garden. Think about how nice it is here. After this, under closed eyelids, roll your eyes up. This is believed to be their natural sleeping position. Give it a try. He helped intelligence officer Viktor Suvorov, who described this method of falling asleep in one of his books. Main secret The success of using this technique is that you need to roll your eyes effortlessly - then everything will work out.

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