The ancients called breathing "breath", and a breath is a breath. Exhale is called commitment, inhale is called income. Traditionally, qigong, which is different from that school, attaches importance to the regulation of breathing. The so-called counting breathing method is to achieve the purpose of psychological relaxation and peaceful sleep by counting your own breathing.
The method is simple. After lying in bed, take a few deep breaths, and then start to calculate interest. It can be counted as your income or your promise. From the first interest to the tenth interest, and then from the first interest, it is often less than ten, or less than ten. This is because your mind is already thinking about the stock market or something like that. This is a normal phenomenon. At this time, you have to count again. This cycle, unconsciously, has fallen asleep.
Several of my patients who can't sleep often use this method to hypnosis, and the effect is good. I bet you a dollar that this method will work if you can't sleep.
Self-relaxation training
It is also a method of psychological relaxation.
Lie in bed, close your eyes and breathe naturally. Then focus on your hands or feet, your whole body muscles will be extremely relaxed, you will experience the degree of muscle relaxation and have a heavy feeling. Say the implied sentences: "My feet are getting heavier", "My lower limbs are getting heavier" ...... "My whole body is getting heavier". As soon as you realize that you have nothing to do with the feeling of heaviness in your limbs, you should immediately stop and concentrate on the experience of heaviness in your hands and feet. During the exercise, patients can usually relax and fall asleep. Persist in training this method for a period of time, and the effect is good.
musicotherapy
If you relax, you can sleep in peace.
A soft and monotonous music before going to bed may have a certain effect. Listening to good music is like a child sitting under an old pagoda tree in summer night listening to a beautiful fairy tale told by an old grandmother, or like a beach in the sun, which makes people relaxed and happy, thus falling asleep safely.
Whether you fall asleep easily or not, mastering the following ten techniques to promote sleep can avoid your insomnia and make you sleep better.
First, go to bed on time. Insist on sleeping at the time you are used to. At this time, the body will reactively ask for rest, and the same is true for weekends and rest days.
Second, keep the bedroom air circulating and the temperature appropriate. A good environment will help you fall asleep quickly. The optimum temperature is 18-20℃, and the floor should be watered in dry weather.
Third, stick to the habitual activities before going to bed. Do some activities that you are used to before going to bed: drink herbal tea, drink milk, take a bath, keep a diary or listen to music for a while.
Fourth, try to eat less indigestible or greasy or irritating food at night, and don't drink alcoholic or caffeinated drinks 2 hours before going to bed.
5. Don't do strenuous exercise before going to bed. If you have the habit of exercising in the evening or evening, do it 4 hours before going to bed.
6. Don't go to bed with problems. If there is any problem that can't be solved at the moment, you can write it down and think about it the next day.
Seven, don't use your brain too much before going to bed. Thinking hard will excite the brain and make it difficult to be quiet.
Washing your feet with hot water before going to bed will make you feel more comfortable and beneficial to your health.
Nine, bedtime activities should be contrary to the main activities during the day. For example, manual workers should read books, newspapers or listen to some music before going to bed, while mental workers can do some slight physical activities, such as walking and doing exercises.
Ten, go to bed, if you are not sleepy, it is best not to fall in love with bed, get up and do something, and then go to bed when you are sleepy.