Welcome to my new 5 minutes guide: 3 tricks together to fall asleep in few minutes.

Today we’ll learn 3 tricks together to fall asleep in few minutes :

The facts that causes a poor sleep are simple :

Heat, the mattress, a lack of relaxation or hunger

For heat it’s simple : throw the quilt out then open your window(s), get of your clothes then get out your bedroom. throwing the quilt out will make your mattress breathe and it’ll lose it’s heat.

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Meanwhile we’re gonna treat this hunger. Go into the kitchen and eat one or two bananas. Avoid cookies because they’ll not fill your stomach quickly and for a long time. Now that you’re not hungry anymore and your bedroom is not cool enough, it’s time to take a cold shower. Be careful not to get into the cold stream. Start with a lukewarm water stream and get the stream colder and colder. Do not forget your feets because that’s the point where your body is the warmer just like your face because 60% of your body heat loss come from your head. In 10 minutes the water should be quite cold and before leaving the shower get the stream the colder you can during 15 seconds on your all body, wash yourself to get of the sweat.

Now dry your body, your hair can stay wet. So it’s time to get back in your bedroom and close the window(s) you just opened before get back in your bed and start this exercise :

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

This trick works better if you use it every evening.

However if you don’t really want to count, I’ve got something for you :

LINK

 

And for the ones who’ll ask : how this simple breathing exercise could be effective in order to quickly fall asleep, Andrew Weil, explains that the “The 4-7-8 Breathing Exercise, also called The Relaxing Breath, which promotes better sleep. This is based on pranayama, an ancient Indian practice that means regulation of breath. The exercise is described by Weil as a natural tranquilizer for the nervous system that eases the body into a state of calmness and relaxation”

 

This trick helps you to quickly access to a state of calmness and relaxation.

Source :

LINK

 

And if you still have troubles to fall asleep give this trick a second chance and try it the next days if there’s still no results it’s time to buy a double bed mattress 200x160 or to go to the doctor ;)

 Thank you for following this this tutorial. Follow me for more 5 minutes guide. 

Created by https://steemit.com/@nexter
Translated and corrected by Zarby
https://steemit.com/@zarby