The positive impact of sleep on health does not end with counting. From the immune system to metabolism, from memory to nervous system, everything about our health is affected by sleep. A quality sleep also helps to maintain heart health and lose weight. For this reason, quality and adequate sleep is at the top of the issues we need to take care of. Can you get enough sleep? If you are not sleeping all day but you are sleeping when you go to bed, it is useful to take a look at the recommendations on this list. We have done some research on the topic for you and have compiled some tips to help you cope with sleepless nights. Here’s what you need to know to fall asleep faster…

Sleep in two minutes with military technique!

If you want to fall asleep within two minutes of going to bed, the military technique is definitely worth a try! You need to practice a little in order to get results from this method. But the result will definitely be worth your effort. So how is it applied? Lie in bed, relax all your facial muscles. Release your shoulders and hands to reduce tension in your body. Imagine a scene that relaxes you after relaxing your entire body. You can imagine lying on the foliage in the forest or looking out at the sea. This dream can help you fall asleep quickly by draining your mind.

Relax gradually

If you want to fall asleep in a short time, you can use the technique called progressive relaxation. All you have to do is relax the different muscle groups in order. For example, first release your facial muscles, then shoulders and then descend to your feet. You can use this technique until you fall asleep.

Try the 4-7-8 method

Dr. The 4-7-8 technique developed by Andrew Weil is based on an ancient yoga technique that puts the body in a state of deep relaxation. Breathe through your mouth first to apply this technique. Then breathe deeply through your nose for 4 seconds. Hold this breath for 7 seconds, and then give the breath by mouth for 8 seconds. When you repeat this practice for a while, your body will be ready for sleep.

Meditate

There are many studies that explain the relationship between meditation and sleep. Most of these studies show that people who meditate fall asleep faster. According to the researchers, meditation significantly reduces the level of stress and anxiety. This will help you fall asleep faster. If you don’t know how to meditate here you can find detailed information by clicking.

Use a weighted blanket

Weighted blankets have been shown in recent years among the sine qua non of quality sleep. These products are known to reduce stress hormone and increase melatonin levels. For this reason, weighted blankets help you fall asleep quickly and increase your sleep quality.