If you have trouble sleeping, by following these tips it will be possible to insert Morpheus’ arms in 60 seconds

In a stressful everyday life, many find it difficult to stop working, shut down their brains, and fall asleep in the evening. Insomnia is a disorder that has increased dramatically during the pandemic.

A term has even been coined for this type of pandemic insomnia: coronary insomnia.

Surveys and statistics conducted during these two years confirmed that anxiety and fear of illness, for many people, caused difficulties in sleeping, agitation, insomnia, and sudden awakening accompanied by panic attacks.

Constant worry and constant tension made people feel very uncomfortable. Having to let go of one’s habits, and adapt to more and more restrictive rules, means the emergence of latent fears, stress and fears. All this negatively affected the sleep of many Italians.

During the recent congress of the Italian Society of Neurology, it was established that anxiety is among the most prominent disorders during quarantine, followed by insomnia.

If you have trouble sleeping, by following these tips it will be possible to enter Morpheus’ arms in 60 seconds: Breathing exercise

In addition to some simple mindfulness tips to live in peace, you should also follow some breathing exercises.

The following exercises will relax your nervous system and slow your heart rate. This will automatically cause you to fall asleep faster.

You will need to lie comfortably on your back and relax all the muscles in your body. Next you have to draw your attention to your breath. Inhale and exhale as deeply as possible. If successful, you will need to inhale for 4 seconds, hold your breath for 7 and exhale for 8 seconds.

Repeat the breathing cycle until you fall asleep.

Important: Do not force breathing, the seconds provided are guidelines only. We need to do the exercise at a comfortable pace for ourselves.

Heavy exhalation slows the heart rate and helps you fall asleep

If you have trouble sleeping, remember that heavy exhalation, which slows the heartbeat, helps you sleep.

In fact, exhaling exercises activate the parasympathetic nervous system, which is responsible for relaxing the body and ensuring that the heart slows down. This way you will fall asleep faster. Focusing on breathing also helps prevent the spiraling thoughts that keep us awake.

The last three tips for falling asleep quickly

The first tip is to create an evening routine: set a consistent time to turn off all electronic devices and put the phone on airplane mode. The body will prepare for sleep once all blue light sources such as laptops, cell phones or televisions are turned off.

Breathing exercises and meditation will avoid escalating thoughts like these: “I want to sleep now,” “It didn’t work out again” and “If I don’t sleep now, it will be chaos again tomorrow.” These vicious circles can be broken with breathing and meditation.

If the problem is in the street or the neighbours, we may benefit from earplugs made of foam or wax.

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