We show you how to cure insomnia in just 12 minutes. Yes, you heard that right—12 minutes to a restful night’s sleep!
Things you need…
Dim lighting or adjustable lamps
A way to cool your room (fan, AC, etc.)
Earplugs or a white noise machine
Comfortable bed or mat for lying down
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The information presented in this video is for general informational purposes only and should not be taken as a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or supplement routine.
Now that you have all your tools and materials ready, let’s show you how to deal with insomnia in 12 minutes…
First things first, create a sleep-friendly environment. This is crucial because your surroundings can either help you drift off or keep you wide awake.
Dim the Lights: Bright lights can mess with your circadian rhythm. So, dim your lights about an hour before you plan to sleep.
Cool the Room: According to the National Sleep Foundation, a cool room, ideally between 60-67°F (15-19°C), is optimal for sleep.
Silence Your Space: Eliminate or reduce noise. Use earplugs or a white noise machine if you can’t control the noise around you.
STEP 2: Practice Deep Breathing Exercises
Next, let’s focus on your breathing. Deep breathing helps relax your mind and body, preparing you for sleep.
Find a Comfortable Position: Lie down on your back with your hands resting on your abdomen.
Inhale Slowly: Breathe in deeply through your nose for a count of four. Feel your abdomen rise as you fill your lungs with air.
Hold Your Breath: Hold the breath for a count of seven. This helps to oxygenate your blood and calm your nervous system.
Exhale Completely: Breathe out slowly through your mouth for a count of eight.
Repeat this cycle four times.
This technique is known as the 4-7-8 breathing method, popularized by Dr. Andrew Weil. It’s a natural tranquilizer for the nervous system.
STEP 3: Progressive Muscle Relaxation
Now, we’ll move on to Progressive Muscle Relaxation (PMR). This method, endorsed by the Mayo Clinic, helps reduce physical tension and stress.
Start with Your Toes: Tense the muscles in your toes for 5 seconds, then relax them for 30 seconds. Notice the difference in sensation.
Move Up Your Body: Gradually work your way up, tensing and then relaxing each muscle group—calves, thighs, abdomen, chest, arms, and finally, your face.
Focus on Relaxation: With each muscle group, focus on the feeling of relaxation that follows the tension.
STEP 4: Visualization Technique
Visualization can be a powerful tool to calm your mind. Picture yourself in a peaceful, relaxing place.
Choose Your Scene: Imagine a place where you feel completely relaxed. It could be a beach, a forest, or a quiet room.
Engage Your Senses: Imagine the sights, sounds, smells, and textures of this place. The more vivid your imagination, the more effective this technique will be.
Stay in the Scene: Spend a few minutes immersing yourself in this mental image. This can help distract your mind from the worries that keep you awake.
A 2015 study by the Sleep Foundation found that visualization techniques can significantly improve sleep quality by reducing stress and anxiety.
STEP 5: Gentle Stretching
Lastly, some gentle stretching can help release physical tension.
Neck Stretch: Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds, then switch sides.
Shoulder Roll: Roll your shoulders forward and backward a few times to release any built-up tension.
Leg Stretch: While lying on your back, bring one knee to your chest, hold for 10 seconds, then switch legs.
Research from Harvard Medical School suggests that stretching before bed can help improve sleep by relaxing your muscles and joints.
And there you have it—five simple steps to cure insomnia in just 12 minutes.
Try to incorporate these techniques into your nightly routine, and you’ll start seeing improvements in no time. Don’t forget to subscribe, share this video with your friends, and leave a comment below about your favorite sleep techniques. Sweet dreams, and good night!
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