What is the “60-Second Sleep Method”? Doing so can improve sleep quality

The pain of insomnia can’t be felt at all, and it feels like a very long and difficult night. Insomnia is defined as being unable to fall asleep while lying in bed, waking up frequently in the middle of the night and having difficulty falling asleep, and waking up at two or three in the morning.

Insomnia not only affects work and study efficiency, but also reduces immunity, causes emotional breakdown, and increases the risk of disease. Harvard doctors recommend the 60-second fall asleep method, which brings good news to those who have difficulty falling asleep. Come and try it.

What is the 60-second sleep method?

First lie flat on the bed, keep the whole body relaxed, put the tip of the tongue on the palate, inhale through the nose for 4 seconds, hold the breath for 7 seconds, then exhale for 8 seconds, after 4 cycles of sleepiness will come. At first, the drowsiness didn’t come so fast. If you insist on doing it twice a day, you can see obvious results for about 1 to 2 months.

Modern people are burdened with greater life pressure, coupled with excessive anxiety and high mental tension, making people breathe shallow and short during the day, resulting in hypoxia of tissues and organs. Through uniform and deep breathing, the oxygen content in the blood can be increased, the whole body and mind can be relaxed, and people can enter a deep sleep state in a short time.

How can a person who has difficulty falling asleep fall asleep quickly?

1. Can’t do other things on the bed

The bed is only for sleeping and can’t do anything else on the bed things like eating snacks, reading a book, or playing with your phone. If you can’t fall asleep, you might as well delay your sleep time and go to bed when you feel tired, but no later than 24 o’clock.

2. Cultivate good sleep habits

Do not go to bed when you are not sleepy, make sure Go to bed only when you are obviously sleepy. If you still haven’t fallen asleep in bed for half an hour, you might as well go to the living room to read, listen to music or meditate until you feel sleepy. After many times of practice, the conditioned reflex of being sleepy when you see the bed can be formed over time.

3, take a deep breath

When the emotions are highly tense, the body involuntarily breathes faster and the exhalation is shallower. Deep breathing can reduce the pressure on the body and relax the tense nerves. When taking deep breaths, you should control the speed to ensure deep and long breathing.

4. Appropriately increase sleep pressure

Sleep pressure is proportional to the time spent awake Proportional, the longer you stay awake, the greater the pressure on sleep, and you can fall asleep quickly in a short period of time. From the moment you wake up in the morning, you should slowly accumulate sleep pressure to help you fall asleep earlier at night. No matter how late you slept last night, you can’t stay in bed the next morning, and you can’t make up your sleep during the day, so as not to release sleep pressure and affect your sleep at night.

5. Meditation

Lie in bed and listen to soft music or the sound of rain or running water, and slow down your breathing. As you inhale, imagine the fresh air gradually flowing into each organ; as you exhale, imagine the stale air being gradually expelled from the body.

6. Avoid being disturbed by light

Light sources can affect the secretion of melatonin, during the day Or the secretion of melatonin is inhibited when exposed to light; the secretion of melatonin can be increased in a dim environment, and drowsiness gradually strikes. Therefore, after 21:00, all lights should be turned off, curtains with better shading properties should be used in the room, and an eye mask should be worn if necessary.

Message from the doctor p>

Those who have trouble falling asleep cannot drink strong tea, espresso and alcohol after 3 pm, and cannot eat any food or drink too much water before going to bed. Choose comfortable pillows, bed sheets, and mattresses that are just the right height, firmness, and firmness. Be calm before going to bed, don’t do strenuous exercise, and don’t argue or argue with others.