In our troubled times, it is difficult to meet a person who would not have problems with healthy sleep. But, if an adult shows a desire and at least somehow tries to correct the situation, then it’s more difficult for children to realize the problem and they intensively resist.
During the publication, we will give advice for both adults and children of different ages, which will help in solving this issue.
The most popular exercise to fall asleep quickly (in 1 minute)
There are various ways for an adult to quickly fall asleep and sleep. The most famous is called "4-7-8." Its execution is straightforward and, due to its simplicity, is not credible for many. However, experts argue that all fears are in vain: the exercise slows down the rhythms of the heart and soothes, as a result of which sleep occurs.
In fact, it can work as a mild sedative.
The exercise:
1. 4 seconds inhale slowly, calmly and deeply.
2. Hold your breath for 7 seconds.
3. Then exhale very slowly through the mouth, the exhalation process should last 8 seconds.
This exercise will help both adults and children at a conscious age - from the age of 7, so learn it and sleep sweetly.
Muscle relaxation to fall asleep in 5 minutes
Yoga in their technique practice exercises for proper and deep breathing (breathing exercises), and also learn to relax the muscles and body.
Complete relaxation, immersion in good and pleasant memories, proper breathing - this is what a person really needs to fall asleep. In terms of memories or fantasies, one should not overdo it, one should not include experiences here - the picture should be calm and peaceful, for example, a light breeze and relaxation on the ocean.
3 tips not to wake up in the middle of the night
To exclude waking up in the middle of the night and fall asleep well, experts recommend eliminating irritants, properly prepare and use several proven methods:
- First tip: bedding and the bed itself should be comfortable and clean, experts believe that the predominance of warm colors helps people to fall asleep easily. It is better to make a bed in the morning and then before bed you do not need to check if everything is in order;
- Second tip: fresh air in the sleeping room not only helps to fall asleep when necessary, but also sleep well;
- Third tip: a walk before bedtime is the best way to recharge with positive emotions, prepare the body and easily fall asleep.
Tips for falling asleep during the day
After a night's work, falling asleep quickly during the day can be problematic. Many in this situation resort to special services method.
So, you need to completely relax, lie on your back, close your eyelids and in this position raise your eyes. Experts believe that such an eye position is natural for a sleeping person, which means it will allow you to achieve the desired result (you can quickly fall asleep).
Another way is to hang dense blackout curtains in the room and get a blindfold. All this will allow you to relax and abstract from daylight.
And also, to quickly fall asleep at home, even if you do not want to sleep at all, you need to follow a number of tips.
- Pleasant water treatments before going to bed they help to relax the body, and this is important both before daytime and at night;
- If you want to read before bedtime, take a boring bookShe will help both to fall asleep easily and sleep well;
- Free your thoughts from everyday worries, it is not recommended to think about plans for the near future before going to bed, to sort through thoughts of what has been done today and what is not, etc .;
- The best way to disconnect from reality is listen to your breath.
And here watch any movie neither on TV, nor on a phone or tablet at night Not recommended. Experience and involvement in history will not let you fall asleep.
Also, in order to fall asleep with insomnia without pills and medications, which many doubt, despite the fact that experts prescribe them, you can have a drink relaxing warm drink.
Before going to bed, it is recommended to drink hot tea or warm milk with two tablespoons of honey.
This will help to fall asleep not only to an adult, but also to a child. It is better to drink herbal tea: melissa, mint, thyme, etc. These herbs help to relax, soothe mild nervous disorders and allow you to quickly fall asleep, i.e. give a sleeping pill effect.
How to help your child fall asleep depending on age
Children perceive reality and their needs differently. They are harder to get to bed. The tips in this option depend on the age of the child. Kids, of course, are easier to put to bed, because they are exhausted for the whole day and it is worth lowering your head on a pillow, as a dream comes. The hardest part is to settle down for them.
Children who already go to school are much more difficult to fall asleep, as they already have stress and anxiety.
We put kids
Children of preschool or primary school age often enough for parents to include cartoons or read a book. It is important to read slowly and expressively, clearly pronouncing each word.
Cartoons are worth choosing calm. Those that will not excite the psyche of children. It should be kind and bright pictures, for example, a luntik, fixatives, etc.
Tips for insomnia for schoolchildren
Older children (10-12 years) light music will help you fall asleep quickly. She soothes and relaxes. But you should not turn it on too loudly, so it will only interfere and distract.
Exercise throughout the day will also help to make the child fall asleep quickly and sleep well. But those children who move a little do not attend sports sections and circles, but spend a lot of time at the computer, do not get tired. Accordingly, putting them to bed is problematic.
Remember that an early dinner equates to a quick sleep. This means that you need to follow the advice of nutritionists - the last meal should be 3-4 hours before bedtime. If a child is hungry after this, offer him yogurt whether it is better to exclude an apple, cookies and cakes.
By the way, these tips will help not only a child, but also an adult. An evening walk also helps. So you can unwind and get rid of the stress accumulated during the day. Sleep after this comes almost instantly.
Some tips are good - about the regime, the pose of falling asleep, etc. But some ... I doubt that someone in the real world will make complex infusions of fennel, tmna, heather, and then stuff a pillow, God forgive me, with mint leaves. Friends, we live in the 21st century, and there are pharmacies even in the village. There are tons of herbal medicines that help you relax and fall asleep. Ask a pharmacist if you do not know! I can advise you that it is relaxed: it is made from skullcap and hops, but you don’t need to collect it, they have already been assembled without you and they did everything you need)