1, slow breathing method
Breathe rhythmically, first fast and then slow, similar to hypnosis. Gradually slowing down the breathing frequency can relax the whole body. Generally, you can enter a deep sleep state after taking a deep breath for about 7 minutes.
2. Extrusion relaxation method
Lie flat on the bed and breathe deeply through your nose. At the same time, the toes are bent and squeezed together, and then slowly relaxed after reaching the peak of tolerance, and so on. The principle of this method is that relaxing the muscles of the whole body helps you sleep, because the movement of curling your toes can further affect the muscles of your thighs, abdomen and even upper limbs until you feel tired and fall asleep soon.
Step 3 try to stay awake
If you find that you can't sleep, you might as well do the opposite. Open your eyes and say "I don't want to sleep" to keep yourself awake. At this time, your brain will resist this kind of behavior that interferes with sleep, and you will gradually feel the fatigue of eye muscles and go to sleep.
4, back to the idea
Lie in bed, try to think about your day and try not to let go of any details. This method is because in the process of memory, your vision and hearing will be highly concentrated, thus adjusting the brain nerves to the best state suitable for sleep.
5. Breathe through the left nostril
You need to lie on the bed in the left position, press your fingers on the right nostril and take a deep breath slowly. This method aims to lower people's blood pressure and make them as calm as possible, especially for those who are born with body heat or menopausal hot flashes.
6. Roll your eyes
Close your eyes and roll your eyes slowly three times. According to experts, when people sleep, their eyes will keep turning, so this method is to simulate the eye movement during sleep, which will stimulate the secretion of melatonin (sleep-helping hormone) and make you fall asleep quickly.
7. Habitual cultivation method
Because of individual differences, people will have their own different ways to help sleep. All you have to do is find your own way to fall asleep quickly. For example, some people feel sleepy after exercise. Once you find that you can fall asleep quickly after finishing one thing, you should repeat this method and cultivate it into a habit.
8. Memorandum method
Many people will be troubled by the pressure of work or study, leading to insomnia, especially when there are important things the next day. So it's better to write a memo before going to bed to avoid repeating what you want to do. This seemingly insignificant method can make us relax and fall asleep more easily.
9, sit-in suggestion method
Find a comfortable place to sit down before going to bed, gently close your eyes, let your shoulders droop naturally, relax your chin, take a deep breath through your nose, make it feel depressed, and hum with your mouth. At this time, pay full attention to your breathing process, take six deep breaths and sit still for a while, indicating that you are ready to go to bed, and then slowly get up and go to bed.
10, acupoint pressing method
There are many acupoints in the human body that can be massaged to help sleep. For example, press the eyebrows twice with your fingertips for 20 seconds each time, then sit by the bed, put your right foot on your left knee, press the acupoints between the big toe and the second toe of your right foot with your hands, and finally press the acupoints directly below the toenail of your second toe.