Even sleep specialists sometimes find it hard to fall asleep. Except that it never lasts for a long time. Why?
Simply because they use scientific methods to fall into the arms of Morpheus. Restoring a normal sleep cycle without resorting to medication is not only possible, but also preferable if you consider the disadvantages of prolonged use of sleeping pills.
This requires a delicate and very personal approach, including in nutrition, use of plants, and a change in lifestyle. Here are the 10 strategies for sleeping quickly and of course in a natural way, they work for most people who wants to get better sleep.
If you want to finally enjoy a good night’s rest, here is how to fall asleep quickly and naturally:
Do lots of exercises.
For people who do not sleep at all, I recommend doing sports until exhaustion. The human body is programmed to move, not to sit in front of a computer screen all day. Quiet exercises like walking and stretching will help calm anxiety.
However, a routine that makes you sweat will allow the production of endorphins that act as powerful tranquillizers and help towards a better night’s sleep.
According to one study released last year and conducted on 2600 people aged 18 to 85 years, 150 minutes of sports, moderate to intense, weekly, increase the quality of sleep by 65%.
Venous return of the legs
An alternation of stretching and contraction of the calves, with their legs in the air, are movements well known to athletes and runners, to allow the venous blood of the legs to be drained more easily.
It is to lie on the ground, to raise the legs (more or less high, to your liking) then to alternate contractions (position of point) and stretches (feet towards you) of the calves every 5 or 10 seconds. Repeat 10 to 20 times.
Saying that, it sounds ridiculous, but a few bubbles before going to bed (little bubbles, as we used to when we were kids with plastic bottles) helps to get some sleep, says Rachel Marie E. Salas, teacher of Neurology at the Johns Hopkins School of Medicine.
A bit like these breathing exercises that help to relax the body and mind.
Such an activity can also help you chase away any thoughts that may prevent you from sleeping.
Still not convinced?
Alternatively: sit comfortably, close your eyes and count your inspirations and exhales for 3 to 15 minutes.
When you start to disorient (which will undoubtedly happen), start again from scratch. Nepalese researchers have found that this form of meditation, practiced only a few minutes a day, can lower blood pressure and heart rate, soothe anxiety and improve sleep.
Find a distraction
You may have been told that beds are only made for two things: sleep and love. But it is also recommended to read before going to sleep, says Dr. Janet K. Kennedy, clinical psychologist in New York.
The more one turns in his bed while seeking sleep, the more one stresses and the body produces adrenaline, which further complicates things. “Changing ideas with a good book allows physical fatigue to regain the upper hand,” she says.Another possibility is self-hypnosis.
Fans of basketball or golf, imagine you chaining baskets or launching yourself on your favorite par 3. “Mental visualization reduces anxiety and allows the brain to begin to fall asleep,” says sleep expert W. Christopher Winter, consultant for Men’s Health magazine.
Not only does soft, soothing music help to fall asleep, it also helps to make sleeping deeper, says Dr. James Maas, author of Sleep for Success! Everything You Must Know About Sleep Even If You Are Too Tired to Ask the Question “).
Studies show that soft music lowers the heart rate and blood pressure and helps you relax. The relaxing background music, like the sound of waves or rain, also works very well.
Establish a sleep routine
The body and the mind (and especially the adrenal glands) like habits and behavior patterns. An insomniac patient was asked to go to bed before 11pm, even on weekends.
Also important: a dark room (which is a challenge for city dwellers), nice and comfortable. Do you have a companion that snores, active pet animals or noisy neighbors?
Sleep in another room or buy earplugs. One hour before bedtime, drink a chamomile. The baths are excellent, especially with two cups of Epsom salts, and three drops of essential oils of jasmine, lavender and chamomile.
Slow and breath-oriented breathing
The 4/7/8 is a simple method to calm down and regain a slow and deep breathing rhythm. Start with the lungs “emptied” and then take in breath for 4 seconds, keep the air for 7 seconds (inspiratory breath) and blow (expiration) for 8 seconds. Repeat 3 to 5 times.
Small trick to go further: you can multiply by 1.5 (it becomes 6/10/12) or 2 (it becomes the 8/14/16)
Forget the clock
Once the light is off, do not check the time anymore, even if waking up in the middle of the night, advises Dr. Nathaniel F. Watson, president of the American Academy of Sleep Medicine.
Otherwise, you will inevitably start thinking about the time you have spent in bed and the time you have left before you get up. “If I fall asleep right away, I can still sleep five hours and twenty-one minutes.” It only anxious you, which may keep you even more awake.
To avoid succumbing to the temptation to watch the clock, use a non-illuminated alarm clock, or turn it. If your notebook is a watch, put it out of reach in the drawer of your night table.
Make a list of things to do
The mind full? If you have trouble handling all the stressful thoughts that fill your head at the end of the day, write a list of things to do the next day, suggests Dr. Andrew J. Westwood, a professor of neurology at Columbia University.
Having too many headaches prevents the brain from resting, given the tons of information it needs to digest. Nevertheless, writing them down on paper helps to get things back a little and allows the brain to relax, he concludes.
Feed yourself properly
This means eliminating caffeine eliminating and sugar (sorry for fans of Starbucks).
Unfortunately, these two pillars for sleep deprived (as well as nicotine) increase cortisol, increasing your chance of insomnia later.
Making all these changes at once can seem discouraging, so try to do them one by one over a month. For a typical New Yorker, insomnia did not appear overnight, so restoring good sleep habits takes a little while. A little patience – which is not the greatest quality of New Yorkers – is the key.