You roll over in bed, convincing your head that you need to sleep? He wants! Thoughts are chasing one after the other and sleep does not come. All of us have experienced this scenario. When stress or physical discomfort is added to this, it can happen that it takes a long time to fall asleep. How to be able to fall asleep quickly, like being thrown into the water?
Sleep is essential for the regeneration of body and mind. The ideal amount of sleep varies by age, but an adult should sleep approximately 7 to 9 hours a day. During sleep, we go through several cycles, each of which includes stages of light, deep and REM sleep. In deep sleep, the body is repaired, cells are renewed and the immune system is strengthened. In the REM phase, the brain processes experiences and stores information in memory.
Lack of sleep leads not only to fatigue, but also to a weakening of concentration, poorer decision-making and an increased risk of health problems. Quality sleep is really the alpha and omega of physical and mental health.
Watch the video from the YT creation of the ZEK channel – How to fall asleep in 2 minutes?
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There are several methods to fall asleep quickly. But have you heard of the Alphabet Game? The point of this method is to engage the brain in an activity that is complex enough to occupy the mind, but at the same time so relaxed that it does not stress you out.
The author of this technique advises everyone to choose one category before bed, such as fruits and vegetables, movies or famous actors, and then go through the alphabet by finding the corresponding word for each letter. In this way, you will gradually disengage from distracting stimuli and your mind will focus on one specific activity.
For example, imagine that you choose a fruit category and start with the letter A. In your head, you say pineapple for A, banana for B, lemon for C, and so on. If you’re wondering how this procedure helps, the explanation is simple: the brain focuses on the game and stops wandering to the thoughts that keep you awake. As you get to the next letters, you will feel your mind gradually calm down.
An important part of this technique is the connection with breathing. Adjust the breathing rhythms during the game. Choose a letter on your inhale and think of an answer on your exhale. This method not only helps to focus, but also regulates breathing, which naturally slows down and induces a feeling of relaxation.
If you’re not comfortable with the alphabet or have trouble coming up with words, you can adapt the method to suit yourself. For example, imagine making a shopping list or drawing simple shapes in your head. The goal is to avoid stress and fall asleep naturally.
An equally important part of preparing for sleep is the environment. Make sure the room is well darkened, quiet and at a comfortable temperature. If you are disturbed by noise from outside, earplugs or white noise, for example the sound of rain or wind, will help. It is also recommended to avoid screens at least an hour before bedtime, as blue light from displays disrupts the production of melatonin, the sleep hormone.
Finally, don’t forget about regularity. Going to bed and getting up at the same time every day helps the body establish a natural rhythm that promotes falling asleep faster. If problems persist despite this advice, it may be useful to consult a specialist to rule out possible health complications.
Sleep is the basis of our health and well-being. Give your body a chance to calm down, and you’ll soon wake up rested and full of energy.
Source: express.co.uk
