While it may not be possible to cure insomnia in just 12 minutes, there are some techniques you can try to help you fall asleep faster and improve the quality of your sleep:
- Progressive muscle relaxation: This technique involves tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head. This can help relieve tension and promote relaxation.
- Breathing exercises: Focusing on slow, deep breathing can help calm your mind and relax your body. Try inhaling deeply for four counts, holding your breath for seven counts, and exhaling slowly for eight counts.
- Visualization: Imagine a peaceful scene or activity that you find calming, such as a beach or a garden. Focus on the details of the scene and imagine yourself there.
- Mindfulness meditation: This involves focusing on the present moment and observing your thoughts and sensations without judgment. You can try a guided meditation or simply focus on your breath and bring your attention back to your breath whenever your mind starts to wander.
These techniques can be done in as little as 12 minutes, but it’s important to practice them regularly to see lasting benefits. Additionally, it’s important to speak with your healthcare provider if you’re experiencing persistent insomnia as they can help identify any underlying medical conditions that may be causing your sleep problems and recommend appropriate treatment.