If you want to sleep, how to fall asleep quickly: 5 ways
When a person has a sedentary lifestyle, he begins to have difficulty sleeping inadvertently. The same problem arises for those who have had a good rest during the day as a result of the loss of the biological clock. But what to do if an important meeting, a difficult exam or a long driving journey is at stake? True, you need to take effective ways to help you fall asleep quickly without hesitation.
Method number one. Set the operating mode and relax
It is strongly recommended not to sleep during the day after 4:30 pm. Relax for 1 hour at most between 12.00 and 16.00. The same is true for the weekend, try to wake up at your normal time, do not roll until dinner, so do not violate biorhythm. Otherwise, you run the risk of starting your work week in a depressed situation because you cannot sleep again.
Make it a habit to sleep at the same time every day, create a solid program for yourself and stick to the plan. If you're an owl, you don't have to go to bed at 21:00 and wonder why sleep doesn't come. It is necessary to progress gradually in cases where restructuring in different ways is necessary due to the nature of the service. First, wake up one hour before normal, then 2.3, etc. The first week, starting from day 8, fatigue builds up, you can fall asleep earlier.
Do not exercise for 1 hour before bedtime. Of course, daily loads are taking place, otherwise the lack of activity will adversely affect the rest. In the evening the body is set to relax at home and the gym only arouses it. There are many legends about it: some do not recommend insomnia before bedtime, while others do not categorically recommend it. Start with your own state.
Method 2. Watch your daily diet.
Avoid food that activates the nervous system. Leave salty, fried, spicy and oily food 4 hours before bedtime. Limit sauce consumption, canned foods, desserts. A bad option would be raw vegetables eaten 2 hours before bedtime. Always fill salads with natural oil, lemon juice or vinegar so they are better absorbed.
Not everyone knows, but legumes excite the body so they are not recommended for dinner. In addition, foods based on such products are digested for a long time. You can rest with a weight in your stomach, start to throw and you can not sleep by throwing and turning for a long time.
The advice above does not mean that you should be hungry. It is necessary to know the extent of everything and observe basic food hygiene. Before bed, drink a glass of sweet natural yogurt, eat an apple (not on an empty stomach), nuts (especially walnuts and almonds). Honey and cinnamon blend perfectly with insomnia green tea. Optionally, the beverage can be replaced with a spoonful of warm warm milk with honey.
Due to the high protein and phosphorus content in seafood, the feeling of drowsiness arises. For dinner, fish, octopus, squid and other delicacies to eat daily menu. Season with lemon juice or apple cider vinegar, eat with vegetables (no starch). Cook food in the oven so it doesn't stay too greasy.
Method 3. Create conditions for sleeping
Scientists have repeatedly proved that the brain is actively awake while watching TV, listening to MP3s and other sounds. For these reasons, experts do not recommend falling asleep under working devices for complete relaxation.
It is not uncommon for a person to be distracted by the sound of a working refrigerator, the noise of vehicles outside the window, and other "vital" sounds. From this situation, there is only one way out - headphones. Think of this option as they are sold in a pharmacy and cost a penny.
Equip the bed: hang the curtains or curtains, install a night light to make the room more comfortable. Wash bedspreads regularly and become starchy; Add softener with a slight pungent odor during washing.
Ventilate the room before going to bed. Fresh air relaxes the body and causes sleep to come faster. If it is winter outside, bring a pillow to the balcony, wash them and leave for 15 minutes.
Maintain the optimum temperature in the sleeping area. Use the air conditioner in the summer months, be careful not to overheat the radiators in winter. Every day go out for a 10 minute walk to an evening.
If you do not fall asleep due to stress, consult your doctor for prescription antidepressants. You can also use over-the-counter medications.
Particular attention should be paid to sleeping pillows. It should not be too soft, but not hard. The best option is considered to be products that are firmly stuffed with feathers, reaching a maximum height of 10 cm in the initial state.
If obsessed thoughts about work or other immediate problems keep you awake, write them down in a notebook. Keep a diary on the bedside table, do the following: steady, calmed down, silence all your ideas against the morning.
Method 4. Use breathing technique
When a person doesn't fall asleep, he starts thinking. The thoughts about the future hard bottom emerge, the subconscious breathing gets faster, panic comes. The heart starts beating faster, the blood chases, the pressure rises. All this leads to insomnia.
Researchers studying sleep problems call the breathing technique a kind of sedative. The body is full of oxygen and causes the brain to focus on breathing. The body slows down and the body relaxes. Anxiety and stress are drawn to the background.
Lie on a hard couch or bed. The diaphragm should be free and the movement should not be restricted.
Open your mouth, touch your tongue with the upper palate, place it next to the front teeth, close your mouth. The language must be in this position throughout the process.
Take a deep breath, then breathe with your nose and hold your breath. Lie in this position for 5-6 seconds, count slowly.
Breathe with your mouth, repeat the previous steps, do not breathe for 8 seconds now.
Exhale with your nose, then draw in the air, so that the aperture rises, stay in that position for 10 seconds. Repeat the entire technology 3-5 times in one apartment.
This is important!
When you do breathing relaxation for the first time, dizziness may occur. Don't be afraid, it will pass after 2-3 procedures. Then, comfort will be the norm for you. The procedure can be performed not only at bedtime, but also during the emergence of stressful situations.
Method number five. Apply to popular recipes
Geranium ether is considered a miraculous sleeping drug, calms the nervous system, increases drowsiness. Buy a product from a cosmetics store or pharmacy, put 1 drop on your finger and rub the area between your upper lip and your nose. In cases where this odor is not suitable for you for some reasons, consider the essential oils of rosewood, bergamot, lavender, sandalwood, marjoram. The working principle is the same, but geranium "cuts" you faster
This is important!
Aromatherapy esters should not be used very often. Otherwise, you can not make skim later characterizing a partial dependence. Even folk remedies should be applied wisely.
A less effective way to fight insomnia is the scented baths. You can use plants that you like and are open to the public. Thyme, geranium, eucalyptus, chamomile, rose, ginseng are considered to be the most effective retarders. To prepare the solution appropriately, infuse 300 g. Plants in 5 liters of water are boiled, brewed for half an hour. Strain, pour into a predetermined bath, perform the procedure for at least 30-40 minutes.
Prepare a comfortable bed: whip the pillows, ventilate the room (turn on the air conditioner), starch the sheets. Ensure food hygiene, do not eat heavy foods, beans, raw vegetables (without spices) before going to bed. Relax with medicinal herbs or oil esters.
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