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ritcha · Mitglied Beiträge: 66

Do your friends have trouble sleeping? joker slot tell my friends I certainly do not face this problem alone. Because nowadays there are more people who are experiencing sleep problems. from nutrition and lifestyle How to fight insomnia Tell about the problems that follow after not getting enough sleep.

Sleep deprivation can lead to obesity.
cause cerebrovascular
slows down the learning process
make the body weak
Sleep deprivation prevents the body from growing. especially in children
cause psychotic symptoms
If your friends have tried many things to make it easier to fall asleep, but it still doesn't work. Let's see. The method he brought together in this article will work or not? Let's try it!

4-7-8 breathing method
when combining the power of meditation This breathing method is more effective with practice. to prepare the tip of the tongue and the back of the mouth behind the front teeth Keep your tongue there at all times.

Keep your lips slightly apart and make a whistling sound as you exhale through your mouth.
Then close your lips and quietly inhale through your nose, counting to 4 in your mind.
Then hold your breath for 7 seconds.
After that, exhale for 8 seconds.
Avoid getting too awake at the end of each round. Try not to focus too much on training.
Do this for a total of 4 rounds, letting your body sleep.
Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation Progressive muscle relaxation, also known as deep muscle relaxation, helps to relax. The principle is to strain – but not strain – your muscles and relax them to release tension. This movement promotes peace throughout the body. It is a recommended tip to help reduce insomnia.

Before you begin, try the 4-7-8 method while imagining the tension leaving your body as you exhale.

relax
Raise your eyebrows as high as you can for 5 seconds. This will tighten your forehead muscles.
Relax your muscles immediately and feel the tension drop. Wait 10 seconds.
Smile wide to create tension in your cheeks. Hold for 5 seconds. Relax.
Pause 10 seconds
Squint your eyes, hold for 5 seconds, relax.
Pause 10 seconds
Tilt your head slightly back to comfortably look at the ceiling. Hold for 5 seconds. Relax as your neck sinks into the pillow.
Pause 10 seconds
Move the rest of your body from your triceps to your chest, thighs to your feet.
Let yourself fall asleep even if it's not tense and relax the rest of your body.
When doing this, focus on the relaxed, heavy feeling of your body when you are relaxed and in a comfortable state.