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Do you always wake up during that time and you can not fall asleep ? back Fall asleep? You are not alone. Millions of people are experiencing the same fate. You turn around, disturbed, place your identity under your pillow, count sheep… But you cannot leave. The problem is that when you wake up in the middle of the night, your sleep cycle is broken. You must fix it again must fall asleep again back asleep And to get to know the world. The good news is that you can advance your personal sleep cycle several times again! smart Ways to Help You Fall back asleep Rest until morning.
How to Fall Asleep
1. don’t check the time
If you have learned the time a good thought can produce, studies show the opposite. As soon as you ask for time, your brain becomes more alert and begins to worry about the flow of time without sleep. This forces you to worry less and you are less likely to go back to sleep.
2. get out of bed.
If you attempt to fall back asleep Get up after 15 minutes and sit in a chair by your bed. Listen to music or make something to calm you down. Let your brain make the connection between waking up and sitting up. And if you feel yourself getting raw back , climb back into bed.
3. massage your ears.
Acupuncture cup masters recommend massaging the acupressure points in the cavities above the ears and massaging them in the direction of the face with your thumb and forefinger. This will calm you down and encourage you to collapse back to sleep.
4-Turn off the lights
Reading boring tweets on your cell phone is one way to collapse, though. back asleep Experts recommend that you do not do this. Light, in the amount from electrical appliances, destroys the production of melatonin, the hormone that helps you sleep and relax. Try masks and subtract all informants from the light.
5. eye technology
Several studies have shown that eye rolls have a constant effect on the brain, causing it to switch from beta 官度 to a relaxed alpha position. This slows the brain waves and produces sleep.
6. tapping the muscles to relax
As soon as insomnia strikes, your immediate reaction to try all kinds of sleep postures. But the move suggests it is time to wake up. Instead, stay in space. Strip and relax muscles throughout the trunk: eyes, face, neck, back bust, arms, hands, arms, belly, pelvis, legs, calves, ankles, feet, toes. Repeat this a specific number of times. 7.
7. bumplasms cut off from
As you get older, you may get more pee breaks at night due to lower levels of hormones that suppress vasopressin, the level of urine production. However, avoiding drinks an hour before bedtime can help reduce the frequency of potty breaks. If you still have to go to the bathroom, place them immediately to help them fall asleep.
8. keep pets in the bedroom.
Your child has a different sleep cycle than you do. They can have many short moments of sleep with breaks in between. That is why sharing your own sleep space with your child is not a good idea. Several studies have found that more than 50% of people who share their sleep space with their pets believe that their sleep quality is lower. To enjoy a calmer sleep, keep your pet out of your bedroom.
9. model your sleep rituals.
Another one of the smart ways to fall back asleep Create a sleep ritual. Pick something each day that touches your cheek when you fall. asleep Then make it a habit. The next time you find it hard to wake up at night and start over again, use a sleep ritual to tell your brain it’s time to go back to sleep. get back to sleep.
10. find something to read.
Read, but not something that delivers and worries you. Read something obedient, and in the meantime keep something light and low or attach a small light to the book. That way you are not exposed to the light the most and it is better to keep it away. back Better teeth.
11. breathing exercises.
Breathing exercises slow the heart rate, lower the temperature and blood pressure, and help relax the body and intellect. Keep you going. back Or, she breathes slowly through your nostrils. Feel the way the air flows into your lower abdomen. Hold your breath for a few seconds and then slowly let go again. Continue this until you fall asleep again. 12.
12. the temperature will be slightly lower
Your brain has a self-acting ability to control temperature. This allows for different body temperatures when functional and sleeping. When you lower the room temperature to 65-68 Fahrenheit, it tells your brain it is time to tell your brain.
13. repeat the events of your day
If you cannot sleep, do not count sheep. Repeat the flattering actions of the day, even if they are small. In this way you switch your personal brain from fear to gratitude. In this state, it will be easier get back to sleep.
14. take sleeping pills.
Taking sleeping pills is one technique for getting to sleep. back asleep However, some people take sleeping pills every day. This is not recommended and can become a habit as it is difficult to fall asleep without the medication. Then again. smart ways to fall back Tend to go their own way. If you still have to take medication, take it only occasionally and consult your doctor about the highest dosage. This is even more important if you also take other medications.
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