120 seconds are enough to fall into the arms of Morpheus for a long and restorative sleep. A technique from the military world promises to make it easier to fight insomnia and lose sleep. Even when the pilots stopped, they often couldn’t relax and sleep. Then their Stress and fatigue accumulated. How then to guarantee them a quick and correct rest, helping them relax and fall asleep in a matter of seconds?
The Method Is Divided Into Four Steps
- Relax the face muscles, including the tongue, jaw, and the muscles around the eyes.
- Relax the shoulders and immediately after the arms, first on one side and then on the other
- Exhale, relax the chest and finally relax the legs, starting with the thighs and the lower legs.
- After 10 seconds of deep relaxation, the next step is to clear your mind completely.
The author of the book suggests thinking about one of the following 3 images:
- Lying in a canoe in a calm lake, nothing but blue sky above you
- Curled up in a black velvet hammock in a dark room
- Repeat “don’t think, don’t think, don’t think” over and over for 10 seconds.
It costs nothing to try, even if the book specifies that the positive result is not guaranteed because we are different from the others. If you too are part of the famous Sect of the Sleepless, a memorable scene from the film “The Consequences of Love,” here are some useful and above all very green suggestions to avoid sleepless nights, to assume a thousand positions with the sole purpose of .. fall asleep.
Lower The Temperature
This is the first thing to do before bedtime. Studies show that people sleep better in a cool place, especially babies. The ideal temperature for sleeping is between 15 and 18 degrees centigrade.
Turn Off Pc / Laptop / TV
The light emitted from TVs and computer screens lead the brain to think that it is still daylight, making it more difficult to relax at the end of the day. Experts suggest turning off all electronic components at least an hour (preferably two) before sleeping.
Back To Nature
Breathing fresh air playing outdoors during the day helps sleep at night. Taking a walk or spending time outside for a few minutes before returning home after work/school is beneficial for rest.
Taking cereals such as rice before going to sleep can help our body relax and therefore fall asleep without difficulty. Grains are easier to digest, and some whole grains also have a calming effect, such as oats, which soften the nervous system. Legumes such as lentils also have the calming power and are the ideal choice for the evening meal as they replace animal proteins that can cause sleep problems. A glass of wine to relax? Absolutely “No,” better a cup of herbal tea perhaps chamomile, lavender or mint which helps digestion and soothes the stomach.
Of course, caffeine and theine are strictly prohibited. Avoid sweets and maybe take some fruit instead of a biscuit or a slice of cake after dinner. Fruit can satisfy sugar expectations at the end of a meal in the same way, but those contained in an apple, pear, apricot, etc., are more easily digestible. Also, another benefit of fruit is that it has a high content of antioxidants which help cleanse/detoxify our body while we sleep.
Finally, even during the summer months, it is essential to avoid an evening meal of cold foods that are more difficult to digest. When we eat uncooked foods, our body has to work hard to bring the temperature of the food to the level of body temperature. In contrast, if the food has been cooked, our body will expend less energy and relax more easily: instead of a cold salad, it is better to eat steamed or stewed vegetables and lukewarm soups left to cool. Perhaps flavored with a good olive oil strictly from the farmer!
But if you really can’t sleep despite all the precautions taken, then without exaggerating, you could take a little valerian or melatonin, absolutely natural remedies for insomnia, perhaps meditating five minutes before sleep to help your mind find the deserved relaxation.