Eleonora Brik

Sleep is a natural process that is very significant for the normal functioning of the human body, and therefore the question: how can you quickly and easily fall asleep if you do not want to sleep, and sleep soundly at night, is relevant for many people who have sleep problems.

The Importance of Sleep

What is the importance of sleep?

• In a dream a man is for real relaxes, disconnects from all problems, which is a kind of psychological relaxation that has a beneficial effect on the body.
• During human sleep the body recuperates squandered while awake.
• In a dream the body synthesizes about a hundred hormones required for normal human life. During sleep, the body produces important hormones like melatonin and endorphin, one of which is called the hormone of youth and beauty, and the other - the hormone of happiness, joy and pleasure.

These are good reasons to find out how you can fall asleep quickly and soundly at night if you don’t feel like sleeping.

Many modern people have trouble falling asleep.

How fast should a healthy person fall asleep?

Do you think about how many minutes it takes a normal person to fall asleep? 1, 2, 5 minutes? Or 10 seconds? It is unlikely that after a hard day you fall asleep as soon as your head touches the pillow, well, or within a few minutes after that. You, most likely, do not even suspect that not all people manage to fall asleep quickly - for some, the process of “falling asleep” takes hours, and someone does not manage to indulge in sleep at all. That is why we will discuss the question of how to fall asleep quickly in 5 minutes, if you can’t sleep.

An obstacle to sound sleep is overwork, stress

Why can't you fall asleep quickly?

Sleep problems affect approximately 20 percent of the inhabitants of our planet, the more important it is to know how to learn how to sleep soundly and not wake up at night. Sleep problems can be due to many reasons.:

• stress;
• mental and physical strain;
• change of time zones;
• work at night, in such a situation it is important to know what to do in order to quickly and soundly fall asleep during the day - after all, a person should at least sleep once;
• the "Edison effect" associated with a large amount of lighting in modern homes, which prevents the formation of melatonin in the human body - a hormone "responsible" for regulating rest and sleep cycles;
• violation of daily cycles;
• taking “heavy” food and tonic drinks before going to bed;
• nicotine and alcohol;
• lack of regular physical activity;
• spending a lot of time in front of a computer - that's why it's impossible for fans to fall asleep for hours at a "computer", of which there are many in our time;
• the presence of problems that need to be solved, which "hold" human brain in tension, do not allow to completely relax;
• the presence of somatic or mental illness;
• hormonal changes that may be associated with pregnancy, the period after childbirth, the onset of menopause, etc .;
• age-related changes in the body, etc.

Some people feel sleepy but cannot sleep

How long should a person sleep daily?

Experts claim that the optimal time for a good rest is 8 hours. This average, which varies depending on the individual. Some get enough sleep in 5 hours, while others need 9 hours or more. Set yourself the amount of time you need to sleep soundly and get enough sleep.

This can be done at home by doing an experiment. Pick a moment when you don't have to wake up every morning with an alarm. Record the time you go to bed and when you get up. Add up the hours and divide by the number of days. You will get an average value for a good rest. By sticking to it, you will always get enough sleep. Moreover, you do not have to think about what to watch in order to fall asleep faster at home?

If you cannot fall asleep quickly for 2-3 days, you should take emergency measures.

How to fall asleep quickly?

What should I do to instantly make myself fall asleep in 1-2 minutes? Falling asleep so quickly is difficult if it doesn't happen naturally. True, you can drink insomnia pills before bed to fall asleep instantly in 10 seconds and sleep soundly at night. However, this option of dealing with insomnia can be considered only as a one-time one, since the medications taken in such cases are not harmless, and a person gets used to them quickly enough, and therefore they largely lose their effectiveness.

1. Accept hot bath with aromatic salt or essential oil. The duration of the bath should be at least half an hour.
2. What do you need to drink to instantly fall asleep at night? Cup of milk with honey. Milk can be replaced with kefir or yogurt. The intake of the amino acid tryptophan together with dairy products contributes to the production of the hormone serotonin, which has a relaxing effect.
3. What should you do to make yourself fall asleep? Don't eat before bed- The last meal should take place no later than an hour before bedtime, while giving preference to protein and carbohydrate products, which, like dairy products, contribute to the production of the hormone serotonin.
4. You can read at night to make it easier to fall asleep. However, it does not have to be an exciting thriller or detective story - give preference to some boring book. A suitable option for reading before bedtime is a Russian-English textbook. The perception of new information loads the brain, causing it to get tired faster and sleep soundly.
5. Before going to bed, make sure that nothing annoys you after turning off the light. Eliminate noise effects, create complete darkness. Light has an exciting effect on the brain, making it work.
6. To make the kids fall asleep faster, read to them at night Russian folk tales and sing lullabies.

Counting imaginary sheep helps some people fall asleep faster

Chinese method for healthy sleep

Ancient Chinese writings have conveyed to this day techniques, thanks to which you can learn ways to fall asleep using points on the body, even if you do not want to sleep. We are talking about the so-called biologically active points on the human body, by acting on which you will achieve a long-term positive effect, which means that you will no longer have a reason to be puzzled by the question: how is it easier to fall asleep?

1. Some points responsible for sound sleep are located on the auricles. Place warm palms on your ears and massage in a clockwise direction. The duration of the procedure is up to 0.5 minutes.
2. The second group of points is located in the temporal region. It acts on the zones with massaging movements for 0.5 minutes.
3. The third point is located between the superciliary arches. Work on it also for about 0.5 minutes.
4. Find the fourth point on the inside of the wrist under the protruding bone. Knead the zones on two hands for 5 minutes before bedtime.

How can you sleep better during the day in five minutes if you can't? Additionally perform relaxation exercises:

• lie on your back;
• close your eyes and relax your muscles;
• inhale deeply and feel all parts of the body;
• Follow your own feelings for 5 minutes every day.

Put a handkerchief with a drop of essential oil of chamomile, sage under the pillow

Fall asleep quickly according to the method of special services

Do you want to know how to instantly fall asleep using the special services method? You need to lie on your back and put your hands along the body with palms up. Now close your eyes and relax all your muscles as much as possible. Imagine that you are in a quiet, peaceful place, for example, in a flowering garden.

Think about how good it is here. After that, under closed eyelids, roll your eyes up. It is believed that this is their natural position during sleep. Try it. Scout Viktor Suvorov, who described this method of falling asleep in one of the books, he helped. The main secret of the success of this technique is that roll your eyes without effort- then everything will certainly work out.

Traditional medicine against insomnia

A very urgent problem is to force yourself to fall asleep and get enough sleep if you can’t sleep at night. However, the normalization of night sleep seems to us a more important problem, and therefore we decided to bring to your attention several recipes. traditional medicine which will definitely help to cope with insomnia.

• Drink tea brewed with 1 teaspoon of mint. For sweetness, add honey to taste.
• Drink a boiled solution brewed with 1 tablespoon of dill (1 tbsp / 1 tbsp.). Insist should be at least 2 hours. It is necessary to drink dill water just before going to bed.
• Grind 2 tablespoons of wormwood roots and pour 400 milliliters of water. The medicine is infused up to 2 hours. Drink before bed.

In 30 days you can develop the habit of falling asleep in 5-10 minutes

Get ready for a sound sleep

The bedroom, the bed must correspond to its purpose. You can not watch movies in the bedroom, work. This room should be associated only with night rest. Ventilate the room in advance so that fresh air enters it.

Start preparing for it 60 minutes before bed. To fall asleep in 5 minutes, you should relax in advance. Physical activity, prolonged laughter overexcite nervous system, activating the body. To calm down and sleep soundly, read a poem from memory, read classical literature. Place a few drops of essential oil on a handkerchief and place it next to your bed.

As soon as your head touches the pillow, leave work, family problems aside. Relax every cell in your body. Remember the pleasant moments when you swam in the sea, the river, sunbathed on the beach or rested in the country. Feel the smells again, reproduce the sounds.

Make a sleep schedule and stick to it. Teach your body to go to bed at the same time. After about 30 days, your feet will carry you to the bedroom. Do not rush to take sleeping pills. If you can't sleep on your own, see a therapist. He will prescribe a medicine or refer you for a consultation with a specialist.

March 15, 2014, 10:38

Sleep disorders affect many people of all ages. If a person does not fall asleep for a long time, often wakes up and cannot again plunge into the arms of Morpheus, in the morning he feels unrested and overwhelmed, and this is repeated every day, then the symptoms speak for themselves. The diagnosis is insomnia or insomnia. And we need to start fighting it right now.

Insomnia and its types

The statistics are disappointing. What to do to fall asleep quickly? More than a quarter of the world's population is asking this question. Insomnia occurs most often in adults. However, there are cases of violations in children. The problem may be singular short-term insomnia), repeat periodically ( intermittent) or even develop into permanent(lasting more than a month). Any of these types of insomnia requires careful attitude to one's own health, revision and adjustment of the entire lifestyle. It is necessary to eliminate the cause, not the effect.

Symptoms of insomnia

Insomnia is usually accompanied by a number of symptoms:

• lack of sleep at night;
• frequent awakenings;
• short sleep;
• early awakening;
• lack of dreams;
• night rest does not relieve fatigue and stress of the past day;
• daytime haunted by constant thoughts about how to fall asleep faster.

Causes of violations

Health depends on a person's lifestyle, his emotional state, social status, stress resistance, and heredity. Sometimes other factors also play a role. Insomnia occurs for a number of reasons. Among them are external and internal.

External factors

• Unfamiliar environment.
• Uncomfortable bed.
• Extraneous (usually unpleasant) odors.
• Stuffy unventilated room.
• Bright light.
• Wrong daily routine.
• Skin itching.
• Low temperature in the room.

Internal factors

• Stress at work.
• Difficult emotional situation at home.
• A disease that causes pain.
• Chronic fatigue.
• Feelings of fear, anxiety.
• Problems with the intestines and urethra.
• Depression.

Sleep without pills

In search of an answer to the question of what to do to quickly fall asleep, many are ready to start taking sleeping pills and sedatives. A quick effect, the availability of funds, a minimum of willpower - all this attracts people. At the same time, they forget (or do not know) that this way of solving the problem gives only a temporary effect. The main danger is that you can get used to sleeping pills, like a drug. Without medicinal product no longer able to fall asleep. Not a single self-respecting physician without a good reason would advise taking such drugs for a long time. Temporarily calming down and reducing stress will not cure insomnia.

The results of medical studies have shown that long-term use of sleeping pills can cause the appearance of a cancerous tumor, as well as lead to premature death. There are drugs that have side effects. Although Israeli doctors, for example, claim that medications new generation are harmless. But it shouldn't be abused. And even more so, you should not start taking sedative and antiphobic drugs on your own.

The best ways to fall asleep quickly

Everyone chooses whether to count sheep before going to bed or take an evening walk, or maybe even become a vegetarian. There are a lot of ways. So, if you are faced with the question "how to fall asleep faster", you should pay attention to some of them.

1. Dreams. Before going to bed, think only about the good, dream, turn on your imagination.

2. Sex. Pay more attention intimate life. Having sex, especially with a loved one, promotes relaxation and healthy sleep.

3. Noise background. Turn on calm, quiet, well-known music, immerse yourself in yourself.

4. Summarizing. Review the day before bed. Mentally mark what you managed to do, set priorities for tomorrow. But do not focus on the problems. Also, your task is not to think about how to fall asleep quickly at night, but to put an end to today, to get satisfaction from the tasks performed.

5. Warm drink. Drink a glass of warm milk before bed, preferably with honey. It is undesirable to drink coffee or tea in the evening, which bring the body into tone. And here herbal infusions will be useful in the fight against insomnia.

6. Night rest place. If you have trouble sleeping, then it is contraindicated for you to fall asleep outside the walls of the bedroom. Create a small cozy world in your room, do not eat food there, do not receive guests, do not play sports. This is your place to sleep. Choose thick curtains and dim the lights. It is better to allocate a place for a computer and a TV in the living room. Ideally, you need to turn off the phone, and take your favorite laptop to the next room.

7. Arithmetic. In the question "how to fall asleep faster" the usual count from 1 will help until your brain gets bored. But do not solve the examples, as this, on the contrary, will force you to concentrate.

8. Sleeping place. Your bed should be moderately soft, warm (but not hot), and smell good. Avoid obsessive odors that can give you a headache.

9. Relaxation. Many people find it helpful to relax before bed with a non-hot sea salt bath.

10. Minimum alcohol. Avoid alcohol before bed. Vodka, beer and other drinks with a degree dehydrate the body, interfere with proper rest.

11. Food. Do not eat up in the evening, thinking about how to fall asleep faster. Especially undesirable is dinner, which includes spicy, salty or sweet dishes. But don't go hungry either. In pursuit of a figure, you can earn a sleep disorder.

12. Sport. Everything physical exercise do it in the morning, otherwise you are guaranteed a long toss and turn from side to side. It is best to take a slow walk before going to bed, get some fresh air.

13. Body position. Choose the right position for sleeping. Get comfortable, then in the morning there will be no feeling of aches in the whole body and weakness.

14. Mode. Develop a daily routine for yourself, stick to it to the maximum. Then the body itself will tell you when it's time to go to bed, and when it's time to wake up.

15. Day dream. Rest in the afternoon is useful, but only if it does not last more than 2 hours. Then you will not worry about how to fall asleep very quickly at night. In general, 15 minutes is enough for our body during the day to gain strength.

What causes sleep disorders

From the point of view of medicine, violations adversely affect the entire body. At the same time, the consequences of short-term disorders and chronic insomnia are distinguished. If insomnia began to disturb recently, then this will affect the deterioration of memory and attention. Bruises under the eyes, rapid aging of the skin - such changes occur during appearance person. There is a danger of overeating, because after a lack of sleep you will feel more hungry. Immunity becomes weak, the risk of catching a cold increases. Insomnia also affects the emotional state: aggression, unreasonable outbursts of irritability appear. Some work you do - how. It is not possible to fall asleep faster at night, and in this case, the disorder can move into a new phase.

If sleep disturbance has already become normal, then this is fraught with even more serious consequences. The risk of stroke and development is several times higher diabetes. bad dream, affecting the whole body, can cause malignant formations and heart disease. Most people who suffer from insomnia do not know how to fall asleep quickly without pills. Their life loses color, emotions become gray and lifeless. Folk methods with chronic insomnia, they no longer work, a person needs the help of a doctor and a psychologist.

For a healthy lifestyle

The most the best prevention disorders of all kinds are proper nutrition, observance of the regime of the day and hygiene of sleep, maintaining healthy lifestyle life. Also important is the general psychological condition. The less we get upset, nervous, angry over trifles, the less we are prone to depression that interferes with a full life.

The productivity of work, mood and well-being depend on how much a person has rested, restored his strength. Many people with problems with sleep immediately grab the pills and soon they can’t even imagine how to fall asleep without sleeping pills. Unfortunately, many people have to think about how to fall asleep without medication, because in our turbulent times, not everyone can boast of a strong and healthy sleep.

Why is it important to learn how to fall asleep without sleeping pills?

Since sleeping less than 6 hours a day during the week leads to serious changes in the human body at the gene level, it is worth addressing the problem of insomnia immediately. Otherwise, failures immune system, increasing the probability inflammatory processes, anxiety, susceptibility to stress and all the same insomnia will become your constant companions.

Chronic use of drugs that have hypnotic effect necessarily leads to addiction. And its doses all the time have to be increased, switched to more strong drugs, the risk increases accordingly. side effects from taking pills. Therefore, it is extremely important to get used to falling asleep every night on your own, without sleeping pills.

Why can't sleep without medication?

In fact, everyone can fall asleep without sleeping pills, if their problem is not in the sphere of responsibility of medicine. If in doubt, you should start with a doctor's consultation and a full examination.

The quality of sleep is affected by both its duration and the moment how quickly a person can fall asleep. Very often, the process of falling asleep is so exhausting and tiring that subsequent sleep does not bring the expected rest and relief.

The reasons why you can not fall asleep without medication include the following problems:

• stress. Sometimes stress fits into everyday life so much that we stop noticing it, and worrying about tomorrow's report, talking with a partner, or traveling is considered natural. If you leave work, continue to scroll through all the details in your head, you are in constant stress. And if you feel depressed, then you should consult a doctor to deal with this condition first;
• bad habits. To fall asleep without pills, the body needs the right conditions - noisy parties, alcohol abuse, watching action movies and even playing on the computer overexcite the nervous system and can knock down the natural schedule of sleep and wakefulness;
• insufficient or excessive physical activity. In both cases, it is difficult for the body to tune in to sleep. If you lie down most of the day, it's hard for him to know when to sleep. With intensive evening training - it is difficult to calm down;
• lack of sleep. Oddly enough, lack of sleep can be the reason why you can’t fall asleep without pills. The reason is simple - you are constantly struggling with drowsiness, and for the body this becomes the norm;
• overwork. With any overwork, the body begins to produce stress hormones that overexcite the nervous system. And what's the dream?

This is the most common cause of sleep problems. Try to analyze what exactly is causing you trouble falling asleep without medication.

How to start falling asleep without pills?

To fall asleep without sleeping pills, you just need:
To begin with, provide yourself with comfortable conditions conducive to good sleep:

• a comfortable bed with an orthopedic mattress - the physiologically correct position of the spine during sleep makes it possible to relax better;
• high-quality natural breathable bedding - for an optimal microclimate in bed;
• minimum light - take care of blackout curtains on the windows or a sleep mask;
• lack of included electrical appliances - reduce the level of noise and electromagnetic fields;
• sufficient inflow fresh air- an open window or airing the bedroom before going to bed;
• aromatherapy or a warm bath before bed - for relaxation.

What else will help you fall asleep without sleeping pills if you can’t sleep?

To develop the habit of falling asleep easily, learn some relaxation technique. One of these is a well-known breathing technique that promotes complete relaxation.

The essence of the technique is as follows: special breathing exercises regulate the balance of oxygen and carbon dioxide promote complete relaxation muscular system organism, bring “thoughts in order”. As scientists have noticed, this respiratory system works akin to an air tranquilizer, a dose of a miracle drug that does not need to be used, but the effect of it is amazing.

So, how to fall asleep with insomnia without pills? Learning to breathe using the 4:7:8 method!

What is a set of special breathing exercises?

1. Lie on your back with your limbs straight. Position yourself so that you can breathe easily and freely. The position of the tongue is in the sky, behind the front teeth.
2. Take a deep breath, hold your breath for four seconds. Hold the pause for another seven seconds.
3. The exhalation should last at least eight seconds.
4. Follow this algorithm 3-4 times.

Important: if after the first exercises of breathing exercises you feel weakness, dizziness, this is considered normal, over time the body will get used to such loads and will respond adequately without causing discomfort. By the way, this method is very effective in stressful situations. It is recommended to use it several times a day.

Take care of proper preparation to sleep - master the relaxation technique, and soon you will forever forget about sleeping pills.

Cause of insomnia healthy person there is an inability to relax. People wake up at night if they are having an internal dialogue with themselves, worrying about troubles or in anticipation of the upcoming difficult day. Even positive thoughts cannot "persuade" our brain to calm down, and a person tosses and turns without sleep for several hours. You can master the methods of instant falling asleep, teach the brain special techniques: breathing exercises help, the correct position of the body, auto-training.

How to fall asleep quickly and easily

Known can ensure a sound and healthy sleep General requirements: the choice of the right night clothes, a comfortable day regimen for a person, the choice of the optimal body position and place of rest. The following rules must be observed:

• Sleeping mode. The wrong daily routine during the week leads to the fact that, having slept for a long time on Sunday, a person falls asleep late, and on Monday you have to get up early again.
• Bed. The mattress should be moderately firm.
• Position. It is believed that it is better to sleep in the “child” position (on the side, legs tucked under you, one arm is stretched up, the other is bent near the chest).
• Cloth. Preference is given to natural, loose, non-restrictive fabrics. It is not recommended to sleep in synthetics, too open nightgowns, in tight-fitting things.

Men should sleep for about 8 hours, women - 9. For any adult, the minimum duration of sleep is 5.5 hours. If you can’t sleep normally, then try to keep the number of hours spent sleeping in multiples of one and a half (one and a half, three, four and a half, etc.). For insomnia, the following ways to normalize sleep will help:

• turn off the TV;
• ventilate the room, providing coolness;
• “let go” of problems (if it doesn’t work out, psychologists advise writing them down on paper);
• ensure complete silence: no extraneous sounds should be heard;
• don't go to bed with a full stomach.

How to learn to fall asleep quickly

There are several techniques that will help you learn to fall asleep quickly. Breathing exercises, yoga, auto-training help to fall asleep very quickly in 5 minutes and not wake up at night due to feelings of anxiety, emotional stress. These methods require attentiveness: you need to memorize the sequence of actions, then they can be repeated at any time.

Breathing techniques

You can learn how to use breathing techniques that tell you how to fall asleep in one minute. They have simple names: “Sleep Breathing”, “For 10 Accounts”, the “Carousel” exercise, they have an additional anti-stress effect. The essence of ways to quickly fall asleep is to repeatedly repeat breathing exercises.

• The Sleep Breathing technique induces an instant sleepy state. During inhalation, the emotional state of the body is activated, exhalation should calm and relax. General recommendation to perform the exercise - increase the duration of the exhalation. One phase: inhale, stop, slowly exhale, short pause. The duration of each action is 5 seconds, the cycle is 15 seconds.
• The second technique is "Breathing for 10 counts." Counting the number of inhalations and exhalations, a person is distracted from thoughts. You need to breathe through your mouth. It is important to feel how the air, entering inside, fills the trachea, increases chest, upon exit, returns the lungs to their original position. It counts as follows: 1 - inhale, 2 - exhale, 3 - inhale, 4 - exhale, and so on up to 10.

Exercise "Carousel" is recommended by many practicing psychologists. Its action is aimed at calming, relaxing, helping to make oneself fall asleep. You need to lie on your back, legs and arms slightly apart. Breath goes in circles, must be constant feeling that warm air circulates throughout the body. After the 10th action, everything starts anew, but in the reverse order. It must be remembered that in diseases of the upper respiratory tract, people after 60 years of age such gymnastics is contraindicated.

The whole cycle is repeated 4-5 times. The sequence is:

1. Inhale, stop breathing.
2. Exhalation. Imagine how warm air moves from the shoulder to right hand and brushes.
3. Inhale. Warmth in right ear. Stop breathing.
4. Exhalation. Warmth in right leg. Pause.
5. Inhale. Air again in the right ear. Stop breathing.
6. Exhalation. Warmth in left leg. Pause.
7. Inhale. Sensation of warmth in left ear. Stop.
8. Exhalation. Warm air from left shoulder to arm and hand. Pause.
9. Inhale, stop breathing.
10. Exhalation. Warmth in right ear.

Autotraining

Auto-training and meditation will help you fall asleep quickly at night. The most famous exercise is "Beach". It requires certain skills, but after a short practice, drowsiness sets in by the middle of the cycle. The method is simple: you need to imagine yourself on a warm beach, soft sand, which slowly falls asleep each part of the body separately, completely envelops the body. The second way is to imagine how a light ball rides on the waves. Such auto-training is a chance to instantly fall asleep in just 5 minutes.

How to fall asleep quickly in 1 minute

Special techniques for falling asleep quickly have been developed for intelligence officers who can't be sure when they'll get a chance to rest. The principle of their action is a quick “turn-off” of consciousness and instant falling asleep. Efficiency, subject to the sequence and rules of execution, is very high. Additionally, aromatherapy must be used. It has been proven that the aromas of lavender, geranium, rose, jasmine, hops, chamomile, lemon balm, neroli, bergamot, marjoram, valerian, vetiver, passionflower, patchouli help to fall asleep faster.

Weil method

A feature of the Weil method is falling asleep up to 4 accounts. The pace of breathing does not matter, the main thing is to do everything monotonously. This method is also called the breathing technique for reducing stress and anxiety. The first two months, the whole complex is repeated twice daily, in several approaches. After the second month, the number of repetitions should reach 8 times. Actions are as follows:

1. On the sky, near the roots of the upper teeth, place the tip of the tongue.
2. Closing your mouth, inhale through your nose, 4 counts.
3. Hold your breath for 7 seconds.
4. Deep exhalation, 8 counts.

stone statue method

The stone statue method will help you cope with stress and fall asleep quickly. The technique is performed like this:

1. Create silence in the room, turn off the light.
2. Feel the sensations in the legs as much as possible, as if to see everything from the inside.
3. It is very difficult to imagine that the feet are turning to stone, it is very difficult to get out of bed and a pleasant fatigue covered the whole body. Remember this state.
4. Continue the feeling of "petrification" from the bottom up.
5. If, having reached complete “petrification”, you have not yet managed to fall asleep, continue to hold the feeling of immobility without allowing extraneous thoughts until you fall asleep completely.

Reversion method

When a person receives a ban on something, he immediately wants to break it. The method of reversion is to concentrate the ban on sleep. Psychologists explain rapid falling asleep by the fact that the brain cannot focus on something for a very long time. Instead of ignoring the irritant that interferes with sleep, you need to focus on it, for example, on the TV or noise from the street. Let the sound "pass" through the whole body. Sleep will come soon.

Insomnia is very common in modern world problem. Probably, every person at least once in his life had to toss and turn for hours at night from side to side, but sleep never came. This article provides effective and safe ways to fall asleep quickly.

What most often prevents you from relaxing and sleeping peacefully? Of course, thoughts. How often, lying in bed, we continue to “digest” the events of the past day, problems in the family and at work. You just don't want to sleep.
Images constantly pop up in front of the mind's eye, the brain continues to work actively, and there can be no question of deep undisturbed sleep.

In such a situation, you can apply one of these methods:

1. Before going to bed, speak into a voice recorder or write down on paper all your thoughts and anxieties. You need to describe today's problems in detail, after which the brain will consider that they have already been resolved, and will stop “scrolling” disturbing thoughts in your head.
2. Read formalized text. For example, instructions for some household appliance. The more boring it is, the better. Read carefully, be sure to read aloud. Your chaotic thoughts will be streamlined and stop bothering you, after which you will fall asleep quickly and easily.

There are a few more tricks to help you fall asleep quickly:

1. Evening leisurely walks in the fresh air.
2. Listening to calm music or "white noise" (lapping waves, rain).
3. Pleasant thoughts or dreams of something good.
4. Relaxing massage.
5. Warm bath.
6. Aromatherapy with lavender essential oil. You can use an aroma lamp, but if you don't have one, just put a little scented liquid on a few napkins and lay them out in the bedroom.

In addition, you need to take into account the following rules:

1. Try to get up and go to bed at the same time.
2. Do not eat at least 2 hours before bedtime.
3. Avoid physical activity in the evenings.
4. Turn off bright lights, TV and gadgets at least an hour before bedtime.
5. Well ventilate the room.
6. Do not eat in bed, do not look through documents and so on. In other words, to be in it only during sleep and sex.

Advice. If drowsiness has overcome during the day, but you are afraid that you won’t be able to fall asleep during the daytime, try to darken the room as much as possible by sliding blackout curtains. Or use special glasses for sleep.

Exercises for insomnia

Learning to fall asleep quickly is not difficult at all if you follow special exercises before bedtime. They are simple and do not take much time.

Exercises to fall asleep in 5 minutes

This technique is widely used in oriental medicine. Its essence is to dampen the action of the sympathetic nervous system (responsible for activity) and activate the parasympathetic (responsible for peace).

To quickly fall asleep during the day or at night, you need to perform the following exercises 7 times each (but not alternately, but first one, then the other):

1. Lie on your back, and then, while inhaling, sit down and pull your knees to your chest, wrapping your arms around them. Hold this pose for a few seconds and, as you exhale, return to the starting position, spreading your arms wide.
2. Close your eyes, fold your palms on your stomach, rounding it when you inhale, and pulling it in when you exhale. You need to breathe slowly and deeply.

Starting to do the second exercise, you will quickly feel that drowsiness envelops you, as it were. It is possible that you will not even have time to complete it to the end, and you will be able to fall asleep earlier.

Breathing 4-7-8 for sleep

Another way to fall asleep if you can’t sleep is to breathe “4-7-8”. The practice has been dubbed the "Andrew Weil Method," but that's not entirely true. This man, being a doctor of medical sciences from Harvard, simply studied and systematized a technique that was known to Indian yogis many centuries ago. They used it in the process of meditation, which allowed them to achieve complete relaxation.

You need to do the following:

1. Breathe in through your nose for 4 seconds.
2. Then hold your breath for 7 seconds.
3. Slowly exhale air through your mouth for 8 seconds.

How it works? The bottom line is that when we experience stress and anxiety, the amount of adrenaline in the blood increases, and breathing becomes fast and shallow. But if you delay it, the release of this neurotransmitter slows down and heartbeat. In other words, the technique acts on the body as a sedative, helping to quickly relax. Good way for those who want to fall asleep in 1 minute.

Products for good sleep

The hormone melatonin, which is produced by the pineal gland or pineal gland, is responsible for the frequency of sleep. It is a gland located in the brain.

The precursor to melatonin is serotonin, which is often referred to as the wakefulness and good mood hormone. Serotonin is synthesized from tryptophan and its production is increased by exposure to sunlight. And in the evening, with the onset of darkness, under the influence of a special enzyme, it turns into the hormone melatonin. Therefore, for good sleep, it is important that during the day the wakefulness hormone is produced in a normal amount. To do this, you need to be in the sun more often and get enough tryptophan from food, which is important for the synthesis of both hormones.

When the body fails, and melatonin is not produced in sufficient volume, there are problems with falling asleep. In this case, products containing this substance will come to the rescue:

• ripe dark cherries;
• walnuts;
• grape;
• plums;
• cereals (corn, rice, wheat, barley and oats);
• olive oil;
• bananas.

The latter are rich not only in melatonin. They also contain magnesium, which has a beneficial effect on the nervous system. In addition, people who have problems with falling asleep can also use kiwi. These fruits contain tryptophan, a precursor to melatonin.

The listed products should be consumed at least 30 minutes (and preferably an hour and a half) before going to bed. The substances that they contain must have time to assimilate.

This is interesting! The concentration of melatonin in the blood plasma at night is 30 times higher than during the day. It is produced spasmodically, most actively it occurs at about 2 am. And with increasing illumination, its production decreases.

There are a number of proven folk remedies that help solve sleep problems:

1. Milk and honey. To prepare a drink, you need to add 1 tbsp to a glass of warm milk. l. honey, mix and drink 15 minutes before bedtime. You can put cinnamon or vanilla.
2. A decoction of mint leaves or lemon balm with honey. 1-2 tsp dry grass will need to pour 200 ml of boiling water and boil in a water bath for 3 minutes, then let it brew for one and a half to two hours and add honey to taste. Drink 30-40 minutes before bedtime.
3. "Golden milk" (milk, turmeric, honey). First you need to prepare a paste by mixing 50 g of turmeric and 100 ml of water and boiling the composition over low heat for 15 minutes until it thickens. Make a healing drink from this mixture by combining 1 tbsp. l. with a glass of milk and bring to a boil over low heat. Then you need to cool to 40-50 ° C and add 1-2 tsp. honey. Take daily, shortly before bedtime. Turmeric paste can be stored in the refrigerator for up to 30 days from the date of preparation.
4. Lemon, honey and walnuts. Citrus will need to be cut into thin semicircular slices. The peel may not be removed. Then mix with 300 g of nut kernels and 300 g of honey. Store in a glass jar in the refrigerator door, take 1-2 tbsp. l. before bedtime.
5. Cocktail of 5 tinctures (a mixture of alcohol tinctures of motherwort, peony, valerian, hawthorn and corvalol). The components are taken in equal proportions and taken 15-30 drops shortly before sleep one-time in an emergency: when you urgently need to calm down and fall asleep, and other methods do not help. The maximum duration of the course of taking this remedy (for example, when severe stress) - 2 weeks, since Corvalol is addictive. Such a cocktail should not be drunk by people who have low blood pressure.

In addition to the listed funds, decoctions of Ivan-tea, angelica, linden will help with sleep problems. They are sold in pharmacies in the form of dry herbs or packaged in filter bags. They should be dosed according to the instructions for use.

Sleeping pills without a prescription

In pharmacies, you can find many medicines that will help with difficulty falling asleep. Among those that contain melatonin, the most popular are the following:

• Melarithm;
• Melatonin Evalar;
• Melaxen;
• Melatonin C3;
• Sonnovan;
• Melarena.

To sedative preparations made on the basis of other active ingredients, include Nightwell, Persen, Fitosedan, Motherwort forte, Novopassit.

Despite the fact that the listed medicines are considered safe and are dispensed without a prescription, you should not self-medicate. The fact is that many of them are not combined with other drugs, and joint application can cause serious harm to your health. This applies, first of all, to melatonin preparations, as well as to Novopassit, since it contains St. John's wort, which is able to reduce therapeutic effect other medicines. It is better to consult a doctor, he will help you choose the remedy that is right for you.