Introduction
The best way to get quick sleep in night are get so tired. But only 0.1% people work so hard at least 12-16 hours a day.
Now, Smart work become trend, do less. Get more success in less time, people often Work on like a robot. A robot not have any feeling, but they can work unlimited. Our human body has limit, emotion and body give signal that become lazy.
people always work on laziness system under Ac or less hard system. They don’t like work so hard, that why their energy cann’t spend so much that sleep come quickly.
We found some system that help you get sleep in early night. It’s the proven method of meditaion, eat meal very early, reading some book and disconnent all digital connection.
Here are all steps :
Progressive Muscle Relaxation
The 4-7-8 Breathing Method
Create a Sleep-Inducing Environment
Limit Exposure to Screens
Mindful Meditation
White Noise or Soothing Sounds
Herbal Teas
Warm Bath or Shower
Visualization Techniques
cupressure or Massage
Now we can give brifely description all the technique. stay with us.
Progressive Muscle Relaxation:
your body section need realise that you do hard work in today. Start by tensing the muscles in your toes for about five seconds, then release them completely. Then move your body every part completely 5 scecond include your thought.
That method help you reduce body tiredy, physical tension and mental clam. you can’t get rewards instantly, you need to give some time. your body signal every point to get the feel need time.
This method can help you fall sleep quickly.
The 4-7-8 Breathing Method:
Naps method are work to sleep quickly. But it can effect on your health. instead you can use 4-7-8 method. use it for through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth for 8 seconds.
This things works by proved science. you need to pray on god that give the science and technology we get it easily. This method also work for Reduce your stress and anxiety.
Create a Sleep-Inducing Environment:
When you loacte at your bed room, try always clean it. Whatever you do, read, sleep or write, your clean room gives a freshness vibes to keep your focus on it. in sleep mode, clean room feel you refresh and clam your mind.
Quite environment, single bedroom and darkness help you fall sleep in quickly. you can use eye mask that help you easily close your eyes. Because your eyes need close first, then sleep come. in your ear, keep some sleep music that outside loudness can’t distrub in your sleep mode.
Limit Exposure to Screens:
Our digital life are very dangarous for ourself. We get addicted on it. we give most priority on virtual life then real life. We get sleep at 3-4 am and wake up in the morning 9-10 am. This life harm our health, future generation also.
we need build a habit for Screen and disconnect internet time before sleep 2-3 hours. Also Avoid screens from devices like smartphones, tablets, or TVs . if you can make it a habit, you can also strick on your family.
If you can’t limit exposur screens, use a button phone to just receive call on your sleep bed. use blue light can maintain your sleep cycle by suppressing melatonin production.
Mindful Meditation:
Meditation is a great power, if you can understand it. Deep focus meditation can't do it by all people. If you spend 5-10 minute a day for meditation, it good for average people.
Smart people meditate daily so many times. Beacuse they spend their most energy on thinking than work so hard. That why their body send more signal to increase excitement, anixity and stress. It can happend when they lead a team, work pressured by boss.
So learn meditation is a better things. If you can't go on gym, then you can do it home.
White Noise or Soothing Sounds:
People use ear-music to reduce outside sound that keep up better sleep. But i can't found it very useful. Science can proved it, that soft background music help to clam your mind and slow movement process your body parts.
Use a white noise machine can help you get sleep in hard mode. I prefer read a book for 30 minute before sleep.
Herbal Teas:
Tea are best medicine to sleep well. But coffee, milk tea with sugar can harm your sleep. Because this type of tea can boost your energy, who can action different angel.
You need Drink a cup of non-caffeinated herbal tea like chamomile, valerian root, or lavender before bed. These tea give you signal in your body and make tierd your blood circular. Some natural trees medicine can reduce the hard reset of late night sleep.
Warm Bath or Shower:
It can help for some people. But it can not stay sometimes. It like an motivation only. Because this type of talk you can listen on article, YouTube video or podcast.
Warm bath or shower work in the morning time. This time you wake up in fresh mind, your thought can just begin and bath give you more boost to work speedly.
This is my opinion. If warm bath or shower can relax your muscles and help your body temperature drop, you can use it. It help send signals to your body that it's time to sleep.
Visualization Techniques:
People always like see dream in sleep. If you work hard in day, think something in your aim, this Imagine can help you fall sleep quickly.
Imagine a peaceful scene or walk through a calming landscape in your mind. Try it everyday. Imagine and Visualization can distract from daily stresses and guide your body into a restful state. If you can focus on it.
Acupressure or Massage:
Your body circulation part has many different hits. Different part work different. But body send signal on your brain, create pain, stress and anxiety.
So Lightly press or massage points like the inner wrist, between the thumb and index finger, or the base of the skull. These techniques can release tension and promote relaxation. I can get many useful to use many technique move my body everyparts.
This all things are most common. You can find it video details with big information.