Sleep is crucial for your health. Everyone needs to get enough sleep to help the body to function properly, according to the NHS. Without enough good quality rest, it can make you feel grumpy and irritable, and you may not be working at your best. The way you sleep could be influencing your quality of rest, and choosing the right sleep position is crucial. But if you struggle to sleep, it may help to follow this short bed time routine that helps 96 per cent of people to fall asleep within two minutes.
It takes around six weeks to fully master
The routine is recommended by the American military service, and takes around six weeks to fully master, according to athletics coach Lloyd ‘Bud’ Winter.
The trick is broken down into two short steps, he wrote in his book, ‘Relax and Win: Championship Performance’.
First, you need to completely clear your mind. You can do that by relaxing the muscles in your face – including your tongue, jaw, and the muscles around your eyes.
Then let your shoulders drop as low as they’ll go, and then slowly relax your upper and lower arms.
Breathe out, while relaxing your chest, and then relax your thighs and your calves.
After you’ve relaxed your muscles, you should think of any of the following three mental images.
1) Lying in a canoe on a calm lake, with only blue sky above you.
2) Snuggled into a black velvet hammock that’s in a pitch-black room.
3) A picture of yourself saying “don’t think, don’t think, don’t think” over and over again.
When your body is fully relaxed, and your mind is still for at least 10 seconds, you’ll fall asleep, revealed Joe.co.uk.
The technique should even work if you’re not lying flat in a bed, so it could also help you to fall asleep on long-haul flights.
Everyone needs enough good-quality sleep to make sure they’re performing at their best the next day.
Most people need between six and nine hours of sleep every night, but every person is different.
It’s important to keep to regular sleep hours, as this programmes the brain and internal body clock to get used to a set routine, said the NHS.
You can fall asleep faster by regularly winding down before bed, it said. That can include any way of relaxing the body.
Some people find a warm bath helps them to rest better, while others prefer to write a to-do list for the next day.
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