Sleep problems are common today. Many people wake up at night and can't sleep for hours. Psychologist Azaliya Zinatullina suggests three effective methods: 4-7-8 breathing, progressive muscle relaxation, and visualization.
Breathe in for 4 counts, hold for 7, exhale for 8. Exhalation should be longer than inhalation. This calms the nervous system. Alternatively, count backward from 100 while breathing. The goal is to distract your mind.
2. Progressive Muscle Relaxation
Many people clench their jaws while sleeping, harming sleep quality. As you exhale, relax muscles in order: face, neck, shoulders, arms, abdomen, thighs, feet. You can imagine a warm golden light spreading through each relaxed body part.
3. Visualization and Pleasant Memories
When anxious thoughts come, recall a moment of safety and calm. Hugging a pillow releases oxytocin, which soothes you.
What to avoid: Turning on lights, checking phone, looking at the clock, walking, eating, or reading. These increase alertness. If you can't sleep, lie still with eyes closed - the body still rests.
