00:00Guaranteed to work, here are 5 effective ways to fall asleep quickly.
00:08Apart from making the body feel fresher the next day,
00:12Getting enough sleep is also important for maintaining physical and mental health.
00:16Here are 5 effective ways you can try.
00:191. Regulate your breathing.
00:22Use breathing techniques 4, 7, 8,
00:25that is, inhale slowly through the nose for 4 seconds,
00:30hold your breath for 7 seconds,
00:31and exhale slowly through the mouth for 8 seconds.
00:36Repeat 4 to 8 times.
00:392. Muscle relaxation exercises.
00:42Focus your attention on one muscle group, for example the muscles in your legs.
00:47Tense the muscles for 5 to 10 seconds,
00:50then release slowly while taking a deep breath,
00:54then continue to other body parts.
00:563. Create a comfortable environment.
01:01Make sure the bedroom lights are turned off before going to bed.
01:04Keep the room temperature cool around 24-26 degrees Celsius
01:08and minimize noise.
01:104. Visualize a calm atmosphere.
01:13When you close your eyes,
01:15imagine you are in a place that makes your heart calm and happy,
01:19for example under a shady tree.
01:21Focus your attention on the atmosphere until your body feels more relaxed.
01:265. Keep gadgets away.
01:28Try not to use gadgets at least 1 hour before bed.
01:32Divert your evening activities by reading a book,
01:36listening to relaxing music, or light meditation.
01:39If done the right way,
01:41in a matter of minutes you can fall asleep.
01:44In addition, adopt a healthy lifestyle to help you get more sleep.
01:57Thank you for watching!
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