I can't sleep easily even when I'm in the futon, and my eyes are evident even though I should be tired. That's how sometimes you get frustrated because you can't sleep.
According to the survey, 78% of the time, it takes less than 30 minutes to fall asleep after entering the futon, but the remaining 22% takes more than 30 minutes. It is said that the time it takes to fall asleep depends on the mental state, busyness, and physical condition, so it would be good if there were optimal measures on days when it was difficult to fall asleep.
Don't be impatient
The more I get impatient when I can't sleep, the more I get rushed, "Let's sleep, sleep." To shift from awakening to sleep, the autonomic nervous system needs to switch from sympathetic dominance to parasympathetic dominance but thinking "I have to sleep" increases tension and progresses to a state where sympathetic nerves dominate. It is.
If this happens, you will fall into a virtuous cycle of becoming more and more unable to sleep. The critical thing to sleep is to relax. Here's how to relax and relieve tension.
How to relax
Preparation: Ensuring a comfortable space
First, let's create an environment for a good night's sleep. Temperature and humidity affect falling asleep. If it is too cold, blood vessels will contract to maintain body temperature, and conversely, if it is hot and humid, heat will not escape from the skin. In both cases, the temperature inside the body will not drop efficiently, making it difficult to fall asleep. Masu (* 1). Let's use the air conditioner well while being careful about dryness. Also, reduce the light in the room to a level that does not make you feel uneasy.
Once you're ready, go to bed and try the relaxation methods below.
Relaxation of the pot to a hundred meetings
Acupuncture points called Hyakukai on the top of the head help calm the mind.
Using the four fingertips and palms of both hands, take about 5 seconds while exhaling, and press gently and slowly until you feel comfortable. After pressing, take a light breath. Repeat this several times.
Relaxed posture
I lie on my back in bed. Open your legs about shoulder-width and pull your chin. Relax your shoulders and stretch your arms slightly away from your body. With your palms facing up, your chest opens, and your back sinks into the bed. Relax your whole body.
Relaxation weakness method - muscle relaxation method
Once you are in a relaxed position, let's relax your body even more. A "muscle relaxation method" method rests on relaxing the muscles by weakening the muscles after exerting force on the body (* 2).
First, relax your hands. Hold your hand in goo and put your strength. After keeping that state for about 5 seconds, it weakens. You will experience the feeling of losing power when you are tired.
Next, relax your legs. Bend your ankle tightly to stretch your Achilles tendon. After keeping it for about 5 seconds, it weakens. Please enjoy the feeling of weakness.
Relaxing Breathing - Abdominal Breathing
Deep breathing relaxes the body. Take abdominal breathing in a relaxed position on your back. First, exhale a lot from your mouth.
At this time, be aware that your stomach is dented. After exhaling slowly, then inhale through your nose. At this time, feel your stomach swell.
Then, take about twice as long as inhaling and exhale slowly again. Repeat deep breathing to empty your head by exhaling everything that you don't like or that comes to your mind as you exhale through your mouth.
If You Still Can't Sleep
If you're trying to relax but can't sleep, get up and get out of bed. If you lie down with your eyes closed in the dark, damaging thoughts tend to go around your head (* 3).
In addition, by repeating the experience of not sleeping even after going to bed, the brain may remember that "bed = a place where you cannot sleep," and the inability to sleep may become chronic. Don't "lie down for the time being."
Once you change your mind and get out of bed, stay calm to get excited. I also recommend reading a boring book. If you've been curious about it, you may be able to sleep with peace of mind once you've cleaned it up. Avoid smartphones, cigarettes, and caffeine as they have an alarm clock. Alcohol is also not good. Alcohol has a sleep-onset effect, but it makes you sleep lighter and makes it easier to wake up in the middle. Also, if you become a habit, the impact of falling asleep will be weakened, and the amount of alcohol required to fall asleep will increase steadily.
Relax first, then review your life rhythm
It's painful to be unable to sleep when you want to sleep.
It is counterproductive to think, "I have to sleep early," so relax with the feeling of "Let's wait until you can sleep."
And it is essential to adjust your daily rhythm so that you can fall asleep smoothly at your desired time at any time.
You must be logged in to post a comment.