How to rem sleep

8 Tips, Medications, and Supplements to Try

How to Get More REM Sleep: 8 Tips, Medications, and Supplements to Try

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Medically reviewed by Raj Dasgupta, MD — By Jaime Herndon, MS, MPH, MFA on June 29, 2021

Insomnia, undiagnosed sleep disorders and chronic sleep deprivation can result in a lack of rapid eye movement (REM) sleep, which can have a serious impact on your quality of life — and your health.

Good sleep is important for our bodies and minds. Without it, it’s hard to concentrate, our immune system is weakened, and we can become short-tempered, just to name a few things.

There are ways to get better sleep, with or without medications.

There are some things you can do to help you get better REM sleep. You might have to try one or more to see what works for you.

Develop a sleep schedule. Go to bed and wake up at the same time every day. This primes your body for sleep and waking.
Don’t drink caffeine or smoke cigarettes later in the day. These are stimulants and can interfere with sleep.
Avoid alcoholic drinks at night. Though they may initially make you sleepy, they actually interfere with sleep, particularly REM sleep.

Put together a relaxing sleep routine before bed. Warm baths, relaxing music like classical music, or quietly reading are all good activities.
Get regular exercise. Try to get about 20 to 30 minutes a day, but do so several hours before bed.
Create an ideal environment for sleep. That means no bright lights, not too hot and not too cold, and don’t watch television or work on the computer in the bedroom.
If you can’t sleep, don’t lie in bed awake. Get up and go into another room and do something quietly, like read or listen to relaxing music, until you’re sleepy.
Replace your pillows. If you’ve had your pillows for more than a year, consider replacing them. This might make you more comfortable for sleep. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow recommendations.

If nothing works, talk with a medical professional. They may have other suggestions, run some tests to see if there’s an underlying cause for your sleep issues, or talk with you about prescribing medication.

Without deep sleep and REM sleep, you might find yourself becoming cranky, unable to focus, and it may impair your work performance and quality of life. Chronic sleep deprivation can be very unpleasant.

It’s essential to make sure you’re getting not only the appropriate quantity of sleep but quality of sleep also. So, be sure to be evaluated by your doctor or primary care provider before taking any medications or supplements to help you sleep. Especially because some sleep medications can be addictive.

Mental health conditions

Certain psychiatric conditions are known to affect sleep and REM sleep. These include schizophrenia, bipolar disorder, and major depressive disorder. All have been associated with disturbances in REM sleep. Treating the underlying psychiatric condition along with cognitive behavioral therapy (CBT) both help to normalize sleep.

Chronic insomnia

Chronic insomnia often has multiple causes and the correct assessment and treatment of all contributing causes is critical for maximum therapeutic benefit. A broad assessment should be performed in all patients to identify predisposing and precipitating factors such as depression, anxiety, pain, and medications that may be interfering with sleep.

If you’re living with chronic insomnia the main treatment is cognitive behavioral therapy as first-line therapy, rather than medications. If your doctor prescribes a sleep aid, the specific medication they prescribe will depend on things like:

your symptoms
the goals of treatment
your medical history and preferences
the cost
potential adverse effects

There are also supplements you can use to help with sleep in combination with good sleep hygiene. It’s important to remember that even though they aren’t prescription and they may be considered all-natural, that it doesn’t mean they’re necessarily safe.

Talk with a medical professional before using any supplements to make sure they’re safe and won’t interfere with any medications you may be taking.

Supplements that may be helpful with sleep include:

melatonin
valerian root
magnesium
chamomile
tryptophan
glycine
L-theanine
gingko biloba

We all need sleep — good sleep — in order to function. Sleep restores our bodies and minds, and without enough REM sleep, you won’t feel rested or rejuvenated. If you have daytime sleepiness or exhaustion that’s interfering with your work or day-to-day functioning, talk with a medical professional.

They might want to run sleep tests or do a physical to rule out any underlying causes.

Adequate REM sleep is necessary for good health and proper functioning. Chronic sleep deprivation can negatively impact your quality of life — but it doesn’t have to. There are ways to get better sleep. If lifestyle changes don’t help with sleep, talk with your doctor about medications, either over-the-counter or prescription, that might be helpful to you.

Last medically reviewed on June 29, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial.
ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
Boyle NB, et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress – a systematic review.
ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
Brain basics: Understanding sleep. (2019).
ninds.nih.gov/Disorders/patient-caregiver-education/Understanding-sleep#8
Feriante J, et al. (2021). Physiology, REM sleep.
ncbi.nlm.nih.gov/books/NBK531454/
Ferracioli-Oda E, et al. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders.
journals.plos.org/plosone/article?id=10.1371/journal.pone.0063773
Hemmeter U, et al. (2001). Polysomnographic effects of adjuvant gingko biloba therapy in patients with major depression medicated with trimipramine. DOI:
10.1055/s-2001-15182
Kim S, et al. (2019). GABA and L-theanine mixture decreases sleep latency and improves NREM sleep.
ncbi.nlm.nih.gov/pmc/articles/PMC6366437/
Lie JD, et al. Pharmacological treatment of insomnia.
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Roehrs T, et al. (n.d.). Sleep, sleepiness, and alcohol use.
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Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jun 29, 2021

Written By

Jaime R. Herndon, MS, MPH, MFA

Edited By

Allison Tsai

Medically Reviewed By

Raj Dasgupta, M. D.

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Medically reviewed by Raj Dasgupta, MD — By Jaime Herndon, MS, MPH, MFA on June 29, 2021

REM & NREM, Sleep Stages, Good Sleep Habits & More

What is sleep?

You may think nothing is happening when you sleep. But parts of your brain are quite active during sleep. And enough sleep (or lack of it) affects your physical and mental health. When you sleep, your body has a chance to rest and restore energy. A good night’s sleep can help you cope with stress, solve problems or recover from illness. Not getting enough sleep can lead to many health concerns, affecting how you think and feel.

During the night, you cycle through two types of sleep: non-rapid eye movement (non-REM) sleep and rapid eye movement (REM) sleep. Your brain and body act differently during these different phases.

What happens in the brain during sleep?

Researchers continue to study sleep and its effect on us. While we’ve learned a lot about sleep, there’s still much that’s unknown.

We know that brain chemicals are very involved in our sleep cycle. Neurotransmitters are chemicals that help the nerves communicate. They control whether we’re awake or asleep, depending on which neurons (nerve cells) they’re acting on:

Neurons in the brainstem (where the brain and spinal cord meet) produce neurotransmitters called serotonin and norepinephrine. These chemicals keep our brain active when we’re awake.
Neurons located at the base of the brain are responsible for us falling asleep. It seems these neurons turn off the signals that keep us awake.

Why do we need sleep?

Sleep helps us in many ways. We need it for:

Growth: In children and young adults, deep sleep (sleep that’s harder to wake from) supports growth. The body releases growth hormone during this type of sleep. The body also increases production of proteins, which we need for cell growth and to repair damage.
Nervous system function: A lack of sleep affects our memory, performance and ability to think clearly. If a person is severely sleep deprived, they may even experience neurological problems such as mood swings and hallucinations. Sleep also helps our nerve cells. They can repair themselves, so they function at their best. And certain nerve connections get a chance to turn on, strengthening our brain and thinking ability.
Survival: Researchers don’t fully understand why sleep is so essential. But studies in animals have shown that getting deprived of REM sleep can shorten lifespans. Lack of sleep may harm the immune system, which protects us from infections.
Well-being: People who don’t get enough sleep are at higher risk for developing various health conditions including obesity, diabetes and heart problems.

What are the stages of sleep?

When you sleep, your brain goes through natural cycles of activity. There are four total stages of sleep, divided into two phases:

Non-REM sleep happens first and includes three stages. The last two stage of non-REM sleep is when you sleep deeply. It’s hard to wake up from this stage of sleep.
REM sleep happens about an hour to an hour and a half after falling asleep. REM sleep is when you tend to have vivid dreams.

As you sleep, your body cycles through non-REM and REM sleep. You usually start the sleep cycle with stage 1 of non-REM sleep. You pass through the other stages of non-REM sleep, followed by a short period of REM sleep. Then the cycle begins again at stage 1.

A full sleep cycle takes about 90 to 110 minutes. Your first REM period is short. As the night goes on, you’ll have longer REM sleep and less deep sleep.

What is non-REM sleep?

Three stages make up non-REM sleep.

Stage 1:

This stage of light sleeping lasts for five to 10 minutes.

Everything starts to slow down, including your eye movement and muscle activity.
Your eyes stay closed. If you get woken from stage 1 sleep, you may feel as if you haven’t slept at all. You may remember pieces of images.
Sometimes, you may feel like you’re starting to fall and then experience a sudden muscle contraction. Healthcare providers call this motion hypnic myoclonic or hypnic jerk. Hypnic jerks are common and not anything to be concerned about as this occurrence is unlikely to cause any complications or side effects.

Stage 2:

This period of light sleep features periods of muscle tone (muscles partially contracting) mixed with periods of muscle relaxation.
Your eye movement stops, heart rate slows and body temperature decreases.
Brain waves become slower. Occasionally, you’ll have a burst of rapid waves called sleep spindles.
Your body prepares to enter deep sleep.

Stages 3

This stage is deep sleep.
During this stage, your brain produces delta waves, very slow brain waves.
It’s hard for someone to wake you up during this stage.
You have no eye movement or muscle activity.
If you’re woken up, you may feel groggy and disoriented for a few minutes.

What happens during non-REM sleep?

During non-REM stages, your body:

Builds bone and muscle.
Repairs and regenerates tissues.
Strengthens the immune system.

As you age, you get less non-REM sleep. Older adults get less deep sleep than younger people.

What is REM sleep?

When you enter REM sleep, brain activity increases again, meaning sleep is not as deep. The activity levels are like when you’re awake. That’s why REM sleep is the stage where you’ll have intense dreams.

At the same time, major muscles that you normally control (such as arms and legs) can’t move. In effect, they become temporarily paralyzed.

Usually, REM sleep arrives about an hour and a half after you go to sleep. The first REM period lasts about 10 minutes. Each REM stage that follows gets longer and longer.

The amount of REM sleep you experience changes as you age. The percentage of REM sleep:

Is highest during infancy and early childhood.
Declines during adolescence and young adulthood.
Declines even more as you get older.

What else happens to the body in REM sleep?

Besides increased brain activity and muscle relaxation, your body goes through a series of changes during REM sleep. These changes include:

Faster breathing.
Increased heart rate and blood pressure.
Penile erections.
Rapid eye movement.

What affects sleep quality?

Chemical signals in the brain influence our sleep and wake cycles. Anything that shifts the balance of these neurotransmitters can make us feel drowsier or more awake. For example:

Alcohol may help people fall into a light sleep. But it reduces the deeper stages of sleep and REM sleep and leads to more disrupted sleep.
Caffeine and pseudoephedrine (drug ingredient) can stimulate the brain. They may cause insomnia, an inability to sleep. Watch out for caffeinated drinks such as coffee and drugs such as diet pills and decongestants.
Medications such as antidepressants can cause less REM sleep.
People who smoke heavily often sleep lightly and have less REM sleep. They may wake up after a few hours because they experience nicotine withdrawal.
Very hot or cold temperatures can disrupt REM sleep. We’re less able to regulate body temperature during REM sleep.

How much sleep do I need?

Many factors affect how much sleep you need. Age is a big factor:

Infants need about 16 hours a day.
Toddlers and preschoolers need about 12 hours.
Teenagers need about nine hours.
Adults need seven to eight (though some are fine with five and others need closer to 10).
Pregnant people often need more sleep during the first trimester.

What is a sleep debt?

If you haven’t slept well or long enough for a few days, you might create a sleep debt. Once your debt builds up, you may feel physically and mentally exhausted. Try to make sure you get enough sleep every night to avoid creating this debt. You can’t necessarily make up your debt by sleeping a lot on the weekends. It’s best to get enough sleep all week long.

Can we adapt to needing less sleep?

Generally, people don’t adapt to getting less sleep than they need. You may feel like you’re used to reduced sleep, but it still affects your function. For example, it can harm your judgment and reaction time.

What is sleep deprivation?

When you’re sleep deprived, you’re not getting the total amount of sleep you need. Signs of sleep deprivation include:

Falling asleep within a few minutes of lying down.
Feeling drowsy during the day.
Nodding off for microsleeps — short periods of sleep during the day when you’re otherwise awake.
Sleep deprivation can be dangerous. Driving while tired causes about 100,000 car accidents each year, according to the National Highway Traffic Safety Administration. It also causes 1,500 deaths. If you feel tired on the road, pull over. It’s not safe to drive if you’re drowsy.

What are sleep disorders?

According to the American Sleep Association, at least 40 million Americans experience sleep disorders each year. Another 20 million have occasional sleep issues. These disorders cause sleep deprivation, leading to problems with work, school, driving and social activities.

There are more than 70 sleep disorders. A few, known as disruptive sleep disorders, lead to moving around or making sounds. Other sleep disorders involve food. And some sleep disorders overlap with psychiatric conditions. If you have problems with sleep or feel very tired, talk to your healthcare provider about a possible sleep disorder.

Some of the most common sleep disorders include:

Insomnia disorder: Many people experience insomnia at some point in their lives, with trouble falling or staying asleep. Sleeping pills can help in the short-term but behavioral strategies to improve sleep including cognitive behavioral therapy for Insomnia (CBT-i) is a much better long term solution.
Narcolepsy: You may suddenly fall asleep during the day, even if you had a good sleep the night before. These “sleep attacks” can last a few seconds or up to 30 minutes. Talk to your provider about your symptoms and additional testing will need to be completed to diagnosis this sleep disorder.
Restless legs syndrome (RLS): You may feel unpleasant sensations in your legs (such as prickling or tingling). You may also have an urge to move your legs to get relief. If you have RLS, talk to your healthcare provider about medication to help improve symptoms.
Sleep apnea: You may experience periods of interrupted breathing while you sleep, a condition called sleep apnea. Often, getting polysomnography (sleep study) in a sleep center is the best way to get properly diagnosed and treated. Sometimes, weight loss or not sleeping on your back can help. But you may need a special device to help you breathe while you sleep.
Snoring: People who regularly snore can have disturbed sleep. They can also disturb the sleep of their bed partner. Snoring often leads to feeling tired during the day. Several treatment options are available for snoring.

What are good sleep habits?

Good sleep habits, also called good sleep hygiene, are practices to help you get enough quality sleep.

Do:

Have a sleep schedule: Go to sleep and wake up around the same time every day, even on weekends and vacations.
Clear your mind before bed: Make a to-do list early in the evening, so you won’t stay awake in bed and worry about the next day.
Create a good sleep environment: Make sure your bed and pillows are comfortable. Turn down the lights and avoid loud sounds. Keep the room at a comfortable temperature.
Exercise every day: Stay active but try to avoid exercising during the few hours right before bed.
Relax: Before bed, take a warm bath, read or do another relaxing activity.
See your healthcare provider: If you’ve been having trouble sleeping or feel extra drowsy during the day, talk to your provider. There are many treatments available for sleep disorders.

Don’t:

Consume caffeine, nicotine and alcohol late in the day: These substances can interfere with your ability to fall and stay asleep.
Lie in bed awake: It’s better to do a soothing activity, like reading, until you feel tired.
Nap during the day: A short nap (less than 30 minutes) is OK if you’re very sleepy. But try to avoid naps after 3 p.m.
Think negative thoughts: Try to avoid a negative mindset when going to bed, such as, “If I don’t get enough sleep now, I won’t get through my day tomorrow!”
Use electronics right before bed: Electronics, such as your phone or tablet, can interfere with your body’s production of melatonin. This hormone gets released before bed to help you feel tired.

A note from Cleveland Clinic

Far from being a state of doing nothing, sleep is an essential part of our lives. It helps our body rest, recharge and repair. There are four sleep stages — three in the non-REM phase plus REM sleep. Many factors can affect sleep quality, including the food and drink you consume before bed and room temperature. Many people experience trouble sleeping now and then. But if you think you may have a sleep disorder, talk to your healthcare provider. Common sleep disorders include insomnia (trouble falling asleep) and sleep apnea (breathing trouble during sleep). Your provider can help you get the diagnosis and treatment you need.

How to fall asleep in 10, 60 or 120 seconds

March 7, 2022 Life

Proven methods to quickly relax and turn off thoughts before sleep.

Fall asleep in 10 seconds

Strictly speaking, this method takes more time, but it is the last 10 seconds of exercise that should put you to sleep. Initially, it was developed for the military, who need to fall asleep in conditions that are not the most suitable for this. They say that it took them six weeks to train, but then they could sleep as they liked: sitting, with the sounds of shelling, and even after drinking coffee. nine0003

Here's what you should do after you're comfortable in bed:

Relax your facial muscles and tongue.
Lower your shoulders to release tension from them.
Place your arms loosely along your torso.
Inhale deeply and then exhale, relaxing your chest.
Relax your leg muscles.
Try to clear your mind of thoughts for 10 seconds. Repeat the phrase "Don't think" to yourself.

You should fall asleep in the next 10 seconds after doing these steps.

Fall asleep in 60 seconds

The breathing technique called "4-7-8" will help with this. At first, you may need more than 60 seconds, but gradually you will train to fall asleep during this period.

First, place the tip of the tongue so that it rests on the palate behind the two front teeth. He must be in this position at all times.

Open your lips slightly and exhale through your mouth with a whoosh. nine0014
Close your lips and inhale through your nose. As you do so, mentally count to four.
Hold your breath for 7 seconds.
Exhale with a noise, stretching the exhalation for 8 seconds.
Start the next cycle. Try to concentrate primarily not on the count, but on the sensations of breathing.

Do four breaths in this way. If you feel ready to fall asleep after the second or third, don't force yourself to continue.

If you have any respiratory condition, it is best to consult your doctor before trying this technique. Or choose other options. nine0003

Fall asleep in 120 seconds

Try Progressive Muscle Relaxation

In this exercise, you must first tighten and then relax the muscles. This will help you feel the tension leaving your body. After you have relaxed one muscle group, concentrate on the pleasant sensations for a few seconds, and only then move on to the next part of the body.

Raise your eyebrows as high as you can for 5 seconds to tighten your forehead muscles, then lower them.
Smile broadly and hold for 5 seconds. Return your face to a calm expression. nine0014
Close your eyes tightly for 5 seconds, then relax them.
Tilt your head back slightly, as if looking at the ceiling, and hold this position for 5 seconds.
Lower your head back to a comfortable position.
Tighten and relax the muscles of the body in turn, moving towards the feet.

In the process, you will feel sleepy. If you did not have time to work out all the muscles and fell asleep, it's okay. In the event that after this exercise you still can not sleep, do one of the following. nine0003

Repeat the phrase "Don't sleep"

Paradoxically, this helps you fall asleep faster. This method is recommended for people suffering from insomnia, and, according to research, it really works. Try it if you usually get nervous about not being able to sleep.

Imagine a quiet place

If your brain is too active due to the need to count in the previous exercises, try turning on your imagination instead of counting. According to scientists, people who use images to relax fall asleep faster than those who simply try to distract themselves from thinking. nine0003

Try to visualize in detail the peaceful place and the emotions you have when you are in it. For example, imagine a waterfall in a forest. Imagine the sound of running water, the singing of birds, the smell of wet grass. The place can be real or fictional. The main thing is that this image occupies all your thoughts, not letting thoughts about business or worries about tomorrow seep into your head.

General tips

The methods described above will help you fall asleep faster, but there are additional ways to make falling asleep easier. They are worth including in your evening ritual, no matter what exercise you choose. nine0003

Do not eat right before going to bed.
Practice relaxing yoga.
Ventilate the room.
Hide your watch so you don't look at it while you're trying to sleep.
Move the phone away from the bed.
Take a hot shower or bath before bed.
Wear socks to sleep.

What helps you sleep?

How to fall asleep quickly - in 10 seconds, 1 and 2 minutes

Do you spend more time trying to fall asleep than sleeping? You are not alone. Effort only causes an anxiety state that does not allow the brain to relax. And if the brain is not going to sleep, then it is difficult for the body to resist it. But there are science-proven tricks that will help you safely “turn off” the body in a matter of seconds. Let's talk about some of them. nine0122

Military method, or How to fall asleep in 10 seconds

Note: the move described below takes 120 seconds, but the last 10 seconds have been observed to be decisive.

Lloyd Winter's book Relax and Win: Championship Performance talks about a US Navy pre-flight school program that helps pilots fall asleep in two minutes or less. It took six weeks of practice to master the skill, but then it worked even after a cup of coffee or gunshots heard nearby. They say that the method helps even those who have to sleep sitting up. nine0003
Manual

1. Relax your entire face, including your mouth muscles.

2. Lower your shoulders to relieve tension. Leave your arms hanging down at your sides.

3. Exhale and relax your chest.

4. Relax your legs, thighs and calves.

5. Imagine something soothing and don't think about anything else for the next 10 seconds.

6. If the previous point does not work, say the words "do not think" over and over again for 10 seconds.

7. Here you should already be sleeping.

Didn't work the first time? Then you have to practice for some time to breathe properly and relax your muscles. In addition, the effectiveness of the method can be affected by attention deficit hyperactivity disorder and increased anxiety. Don't despair, we have a few more tips.

Breathing and Muscle Relaxation, or How to Fall Asleep in 60 Seconds

The next two techniques focus on the breath and muscles, allowing you to take your mind off the thoughts and get back to sleep. For beginners, they may take a little longer, with practice the efficiency increases.

Breathing method 4-7-8

Note: if you have a respiratory condition such as asthma or COPD, check with your doctor to avoid making your symptoms worse. nine0003
Manual

1. Prepare: Raise the tip of your tongue to a spot on the roof of your mouth behind your two front teeth. Keep it there throughout the exercises.

2. Part your lips slightly and exhale through your mouth, making a whistling sound.

3. Close your lips and inhale quietly through your nose while counting to four.

4. Hold your breath for seven seconds.

5. Exhale with a whoosh, counting to eight. nine0003
6. Repeat four times. Do not get hung up on the accuracy of execution, try to do it thoughtlessly. Let the body fall asleep if you feel that relaxation has come earlier than expected.

great gift

new

great present

Progressive muscle relaxation (PMR)

The point is to tense and then relax the muscles. Exercise helps to achieve calmness in the whole body. Before starting, use the 4-7-8 method, imagining how tension leaves the body when you exhale. nine0003
Manual

1. Raise your eyebrows as high as possible for 5 seconds.

2. Then lower and feel the tension go away. Wait 10 seconds.

3. Smile broadly to feel the tension in your cheeks. Hold this facial expression for 5 seconds and relax.

4. Pause 10 seconds.

5. Squint with closed eyes. Hold for 5 seconds and relax. nine0003
6. Pause 10 seconds.

7. Slightly tilt your head back so that you can comfortably look at the ceiling. Hold for 5 seconds, and then relax and lower your neck onto the pillow.

8. Pause 10 seconds.

9. Continue to tense and relax the muscles in the same pattern, moving down - from the triceps to the chest, from the hips to the feet.

10. Allow yourself to fall asleep, even if you don't make it to the end. nine0003
While doing the exercise, focus on how relaxed and heavy your body feels when you feel good and comfortable.

Heavy artillery, or how to fall asleep in 120 seconds

If the previous methods didn't work, try these.

Forbid yourself to fall asleep

Surprisingly, such a paradoxical intention can be a good way. For those who suffer from insomnia, trying to sleep increases their anxiety levels. As soon as you stop forcing yourself, you relax and fall asleep. nine0003
Imagine a peaceful place

If counting is too active in your brain, try using your imagination. In a 2002 study, Oxford University researchers found that people who did this fell asleep faster than those who simply tried to relax and received no guidance.

Manual

Instead of counting sheep, try imagining a peaceful environment and the sensations associated with it, such as a waterfall, rushing water, an echo, the smell of damp moss. It is important that this image is imprinted in your brain and replaces the kaleidoscope of thoughts and worries. nine0003
Acupressure

While there is not enough research to say that acupressure works 100%. However, it is a very promising technique.

One method is to apply pressure to areas where there is particular tension (upper bridge of the nose, temples). There is also a set of exercises for insomnia. Some of them can be done in the supine position.

Spirit Gate

1. Find a small hole on the inside of the wrist from the side of the little finger.

2. Gently press it in a circular motion for 2-3 minutes.

3. Press lightly on the left side of this point (facing the palm) for a few seconds, and then hold the right side (turning the palm away from you).

4. Repeat the manipulations with the other hand. nine0003

"Inner Border Gate"

1. Turn your palm over to your face and place three fingers down from the crease of your wrist.

2. With your thumb, apply even pressure to this point midway between the two tendons.

3. Massage in circular motions until you feel muscle relaxation.

Pool Wind

1. Put your palms together and open them to form a kind of bowl.

2. Then put your hands in this position to the base of the skull from behind so that the thumbs touch the junction of the neck and head.

3. Apply deep and steady pressure to the area, massaging it in a circular or upward motion.

4. Breathe deeply and notice how your body relaxes as you exhale. nine0003
Maximum training

If you have tried these methods and still cannot fall asleep within two minutes, check the following points:

- hide the clock

- Take a warm shower before bed

- open a window to ventilate the room,

- put on socks

- practice soft yoga for 15 minutes, nine0003
- put the phone away from the bed,

– arrange an aromatherapy session with lavender, chamomile or sage oils,

Eat dinner early to avoid stomach stimulation before bed.
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