This situation is often found – you went to bed, but the clock passes over hours, and you turn in bed in bed from side to side, and you cannot fall asleep. In addition, some unpleasant thoughts come up in consciousness every now and then, and you cannot relax in any way. Perhaps someone will not seem so terrible to someone, which consists in how to fall asleep. However, imagine that for tomorrow you have an exam or an important meeting, you need to get behind the wheel. And you need to sleep from your nose properly, otherwise the next morning you will have everything from your hands. What to do in such a situation? Of course, the psyche of everyone works differently, and the causes of poor sleep can be different. If you do not know how to fall asleep quickly, then you should try different methods, and perhaps you will find among them those that suit you most.
Sleep in comfortable conditions
First of all, you should pay attention to the room in which you sleep. It should maintain the optimal temperature – not too hot and not too cold. You should avoid drafts.
The air in the room should be fresh. Therefore, before going to bed, it is recommended to ventilate the room. If there is little oxygen in the room, and it is filled with unpleasant odors, then it is unlikely that you will be able to quickly fall asleep. To aromatize the bedroom, you can use lavender oil, linden and chamomile oils.
Very bright light often leads to insomnia. It is worth remembering that hormones that regulate falling asleep are produced only in the dark. Make sure that the windows are tightly curtailed, and there were no other light sources in the room. You can purchase a special sleep mask.
If you need silence to sleep, then buy in a pharmacy beryushi. Some helps some unobtrusive noise, for example, a monotonous fan rumble. To fall asleep quickly, you can also use relaxing music or recording natural sounds.
Sometimes a person cannot fall asleep because he takes an uncomfortable pose. Lay so that you are comfortable. Better to use a pillow of medium stiffness. If it has become warm from the body, turn it over. To sleep, put on a spacious pajamas. It is convenient for some people to sleep without clothes, so try and you do it.
Do not forget about hygiene, regularly change bedding. It is not very pleasant to fall asleep on the then pillows and sheets. The blanket must be selected so that it would not be too light or heavy, too warm, or vice versa, it would not have protected from the cold.
Correct food is the key to good sleep
Pay attention to what you eat for dinner. It is not recommended to eat tightly before bedtime, but on the other hand, going to bed on an empty stomach is also not the best solution. There are products that contribute to good sleep: banana, milk, nuts, whole grain bread, salad leaves. But the protein can interfere with good sleep, the same applies to caffeine -containing drinks, spicy, fatty, sweet, nicotine, alcohol. Often a cup of warm milk or herbal tea drunk at night helps to fall asleep easily.
What to do to relax the psyche
Sometimes there is advice not to think about anything, lying in bed. But in practice, this is impossible to do, moreover, in a dream, some parts of the brain work even more intense than during wakefulness. Therefore, moderate loads for the mind, on the contrary, will be useful.
Some helps read at night. However, here it is necessary to observe the measure. It is best to read something light, irrelevant, but not so exciting that it could make a watch follow the book. You can also try to make some notes or drawings. For example, write down the most pleasant impressions of the day, the opinion of some film.
But as soon as you feel that you are starting to get stronger to bed while reading, immediately stop your lesson, extinguish the light and go to bed. If some thoughts arise in your head, try to paint these thoughts with the help of your imagination with black. Meditate, release the thoughts that bother you.
Think about something pleasant. Imagine yourself in a boat floating along the river, or you fly in the clouds, or swim in the ocean, or walk around the flowering field, etc. Slowly delve into your fantasies, noticing more and more details.
The Council has long been known to consider in the thoughts of some animals, for example, sheep or elephants. Although the Council does not help everyone, however, it is not without meaning, since it contributes to a moderate load on both hemispheres of the brain, gradually converting it into sleep mode. Of course, you can choose some other objects or animals, the main thing is that they would not cause negative emotions. You can imagine a pendulum swaying from side to side, and consider its movement.
Lie down calmly, do not move, mentally relax all the muscles, starting from the tips of your fingers and ending with your head. Lying in bed, stretch. Stretching helps the body relax, the tension leaves, and the person falls asleep. Try to clamp the pillow between the knees. This helps relieve stress and even reduces pain syndrome.
Perform a complex of breathing exercises. Slow deep breathing helps the body relax. Lie on your back to control how the stomach rises. Focusing on breathing, the brain is freed from extraneous thoughts.
Sleep preparations
If you went through various methods, but did not understand how to fall asleep quickly, then it is recommended to use medicines. However, this must be done carefully so as not to cause dependence. It is best to see a doctor for the selection of the drug.
Varieties of drugs:
- Based on herbs – valerian, motherwort, mint, hops, chamomile.
- Tranquilizers – means that inhibit the nervous system that dull emotions. If insomnia is caused by severe stress, it may be the only way out.
- Sleeping pills – affect nervous receptors and stimulate the production of sleep hormones.
- Drugs containing the main hormone of sleep – melatonin.
- Vitamins. Often chronic insomnia develops due to a lack of vitamins of group B and D in the body, trace elements-magnesium and calcium.
What to do during the day to sleep well at night
If you play sports, then the last training should be at least three hours before going to bed. Nevertheless, walks before bedtime help very well from insomnia.
Water procedures at night are also a good way to relax. The bath with special soothing additives helps best in this case – sea salt, eucalyptus oils, pine. If you have problems with falling asleep at night, then it is best not to doze off during the day, but wait until the evening and sleep properly.
Look for a way to cope with stress. Stress is the main problem of insomnia. Find a hobby that will relieve stress. Try to adhere to the mode: go to bed at the same time. If you want to shift the mode, then change it gradually, starting from 10 minutes. Before going to bed, do not dig on the phone, do not sit for a long time in front of the TV or monitor.