In our troubled time, it is difficult to meet a person who would not have problems with a healthy sleep. But, if an adult person shows a desire and at least somehow tries to correct the situation, then it is more difficult for children to understand the problem and they actively oppose.
Methods of such resistance often depend on the age of the child. Therefore, we offer an article on the topic: how to fall asleep quickly, if you do not want to sleep at all.
During the publication, we will give advice for both adults and children of different ages, which will help in resolving this issue, and we will also provide expert recommendations for parents.
Sleep fast in 1 minute
There are various ways that an adult can quickly fall asleep and sleep. The most famous is called "4-7-8". Its execution does not cause complexity and by virtue of its simplicity does not cause confidence in many.
However, experts say that all fears are in vain: exercise slows down the rhythms of the heart and calms, resulting in sleep.
In fact, it can work as a light sedative.
Exercise:
1. 4 seconds slowly, calmly and deeply inhale.
2. Hold your breath for 7 seconds.
3. Then exhale very slowly through the mouth, the exhalation process should last 8 seconds.
How to fall asleep in 5 minutes
Yogis in their technique practice exercises for correct and deep breathing (breathing exercises), as well as learn to relax muscles and body. These exercises will serve as tips on how a person can quickly fall asleep and sleep.
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, do not overdo it, do not include experiences here - the picture should be calm and peaceful, for example, a light breeze and rest on the ocean.
How not to wake up in the middle of the night
To prevent waking up in the middle of the night and sleep well, experts recommend eliminating irritants, preparing well and using several proven methods:
• first tip - bedding and the bed itself should be comfortable and clean, experts believe that the prevalence of warm colors will help people fall asleep easily. It is better to start making bed in the morning and then before going to bed you do not need to check whether everything is in order;
• second tip - fresh air in a sleeping room not only helps you fall asleep when you need it, but also sleep well;
• third tip - A walk before bedtime is the best way to recharge your body with positive emotions, prepare your body and fall asleep easily.
Tips to fall asleep during the day
After night work, you can quickly fall asleep during the day, if you cannot sleep, you can try the emergency services method (expert advice) as an ambulance: you need to completely relax, lie on your back, close your eyelids and raise your eyes in this position.
Experts believe that such an eye position is natural for a sleeping person, and therefore will allow to achieve the desired result (manage to fall asleep quickly).
How to quickly fall asleep if you do not want to sleep at home
To sleep well and fall asleep quickly, you need to properly prepare:
• pleasant water procedures before bed help to relax the body, which helps to sleep and sleep well;
• If you want to read before bedtime - take a boring book, it will help you to sleep and sleep well and easily;
• free your thoughts from everyday worries, it is not recommended to think about your plans for the near future before going to bed, to sort through your thoughts about that. what has been done today and what is not, etc .;
• The best way to disconnect from reality is to listen to your breath, expert advice confirms the effectiveness of this method.
When insomnia how to sleep without pills and medication tips
Efficiency in the fight against insomnia modern sleeping pills is indisputable, but they often have side effects, for example, it is difficult to wake up in the morning.
Expert adviceHow to deal with this problem is reduced to the secret of our grandmothers - before bedtime you need to drink hot tea or warm milk with two spoons of honey.
This will help to fall asleep not only for an adult, but also for a child. Tea is better to drink herbal: melissa, mint, thyme, etc. These herbs help to achieve a state of rest, calm down light nerve disorders and allow you to fall asleep quickly, i.e. give a hypnotic effect.
How to quickly fall asleep if the child does not sleep
Children differently perceive reality and their needs. They are harder to get to sleep. Tips in this version depend on the child's age, for example, for children of preschool or primary school age it is enough for the parents to include cartoons for them.
Painted or doll reality helps them to relax, have fun and plunge into their own fantasy world, which helps them to fall asleep quickly and soundly, as well as sleep well (easy falling asleep).
Tips for parents: try to select cartoons that will not disturb their childish psyche, cartoons should be kind and light, for example, Luntik, fixes, etc.
How to quickly and soundly fall asleep to a child at 10, 11 and 12 years old
Light music will help older children to fall asleep quickly. The music calms and relaxes, but the important point is that you should not turn it on loudly (it will stop you from falling asleep), it is better that it be the background.
Exercising throughout the day will also help make the child fall asleep quickly and sleep well. And, of course, remember that an early dinner is equivalent to fast sleep.
This means that you need to follow the advice of nutritionists - the last meal should be 3-4 hours before bedtime.
If the child is already hungry after this - offer him yoghurt whether it is an apple, cookies and cakes should be excluded. All these tips will help not only the child, but also an adult.
If all this is absent in the life of your child, you need to try to make important changes to his mode of life, which will shake their simplicity and then the parents will not have problems with his healthy sleep.
