The dream has quasi-magical properties. It is a question of asking doctors and beauty gurus when you ask about the fight against overweight, against the apathy of autumn or when you simply want to have a healthy life. Everyone will tell you that a good night’s sleep is key. But this is something that is easier said than done.
If you go to bed at night and do not know which side to sleep on, you can not close your eyes and thoughts invade you, then these tips are for you.
Stop sleeping and get ready for work
This is figuratively. Despite the simplicity, this is something effective. If the dream is gone, then you need to imagine that the alarm clock has already rang and the sunrise sun shines through the window. Imagine your actions: how you should get up, put on your dressing gown, clean up, have breakfast, wash your teeth and leave the house.
After a few minutes, it will give you some laziness to do all that. And the dream will return.
Close your right nostril
This is not a recommended advice for people with hypotension, precisely because when lying on the left side, blood pressure will fall. When your pressure drops, your desire to sleep will increase. Do not strain, breathe slowly, deeply and calmly.
This is a yoga asana with which you will not need to make much effort and think about how well you put your legs. On the contrary, it will serve you to relax the body and the mind, feeling like from the whole body all your load is released. This position balances blood pressure and helps menstrual cramps. This exercise can be done even when lying down.
Listen to binaural music
Our ancestors rhythmically beat stones or drums when they perceived that this caused something special in their brain, giving them a mood of war or-on the contrary-reassuring them.
Binaural rhythms are more difficult to create, but they maintain the third rhythm that is not perceived by the ears but unconsciously by our brain. Therefore, the binaural songs are quite tranquil. Therefore, before sleeping, try a binaural playlist that will make you relax in a short time.
Tryptophan and magnesium dinner
Tryptophan is an amino acid that is transformed into serotonin, a hormone that not only takes care of a good mood, but also generally feels relaxed. Products such as caviar (black and red), cheese, nuts and legumes, fish, white meat, milk and milk products contain it.
On the other hand, magnesium has a great number of properties, among them, that of relaxing the nervous system, adjusting the pressure, preventing migraines. In addition, it helps to sleep quickly. Some products with magnesium are spinach, green herbs (especially parsley), beets, seafood, almonds, hazelnuts and peanuts.
Despite the importance of dinner, never fill it completely at night because this will act in a different direction: heavy meals lead to insomnia, like the denial of food at night.
Breathe with the diaphragm
This is a simple technique but it requires a little training. First, relax and perform slow and deep breaths, but not with the thorax open as we usually do. To do this, inhale slowly through the nose and let the air enter the lower abdomen. Place a hand on the abdomen and feel how it begins to inflate, when the air occupies its space. This is a technique used in meditation as it helps to relax and decrease tension.
Researchers from the University of Oxford explained that it is not worth counting sheep, because it has the opposite effect: people who count sheep jumping on a fence stayed awake longer.
Relive your day in the opposite way
If your thoughts keep interrupting your dreams and you can not concentrate even for a break, then it is not something you should overlook. Try to review in your mind the day you had, but in the opposite direction. This is an exercise that will help reassure you, but also to examine the most important events that happened to you.
Everything in its proper place
For some time now, psychologists have confirmed that at home there should be a designated place for a comfortable sleep, where you do not perform other tasks. Also, in this bedroom you must always have everything in order so that you do not think about the dirty curtains or the dust under the table, but simply sleep as fast as possible.
Embrace and be close
The warm body contact with the person you love is capable of causing an immediate sleep. Especially if the hugs are more and more intense and become something else, which will cause an emission of endorphins in your body, which in the end will lead to relaxation. In addition, it will lower the level of cortisol (the stress hormone) that has accumulated in our body.