Many obstacles often prevent you from getting a good night’s sleep. You may have a hard time calming your busy mind. Thankfully, it’s easier than resetting your body clock. You need to equip the right tools.
In fact, Leva Kubiliute, a wellness psychologist at oliolusso.com, helps you sleep in “less than 5 minutes” with a simple facial exercise.
Kubiriute has pledged progressive muscle relaxation (PMR) technology to promote the sleep process.
“The PMR focuses on relaxing deep muscles and relaxing all the tensions that prevent a good night’s sleep,” explained a wellness psychologist.
To start exercising, you need to lift your eyebrows for about 5-10 seconds, breathing lightly and slowly, to tighten your facial muscles, Kubiliute said.
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next:
- Relieve facial tension and relax all muscles with a smile
- Drop your shoulders, hands and neck in a comfortable position to relieve tension.
- Relax your lower body downwards so that it takes longer and deeper
- Exhale slowly.
- After closing your eyes and clearing all the nasty thoughts, visualize yourself in a calm or relaxed state.
How specifically is PMR useful?
“Progressive muscle relaxation is a relaxation exercise that strains the whole body and then relaxes all muscle groups in the body,” said an assistant professor of clinical psychology at the University of Pennsylvania and a clinical behavioral sleep medicine program at the University of Pennsylvania. The director, Dr. Phil Galeman, explained. Philadelphia Pen Sleep Center.
“It helps promote overall physical relaxation and has many advantages in itself.”
For everyday health, Professor Galeman said that progressive muscle relaxation can help relieve insomnia in two ways.
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Kubiliute also advertised a “military way” to deal with your sleep problems.
“This is one of the most effective sleep methods individuals can try,” said a wellness expert.
She continued: “It is very used by the military and others to quickly rest in tight schedules and noisy places.”
First, you should be in a comfortable position and relax all muscles, including the facial muscles, Kubiliute said.
“Drop your shoulders and hands to calm your inner side, which relieves unnecessary tension,” she explained.
Next, it relaxes the chest, legs, calves, and stomach, said a wellness expert.
“Don’t think about anything, or try to clarify all the thoughts in your brain. Phrases such as” don’t think “help you stop thinking. “
Finally, “close your eyes and enjoy a beautiful sleep,” Kubiliute added.
