Frequent insomnia contributes to the development of chronic fatigue of the body, since sleep is the only powerful way to recuperate. Due to regular lack of sleep, a person is threatened with a nervous breakdown. Lack of sleep is one of the main problems of modern people. How to fall asleep in 5 minutes? What needs to be done for this? Questions like these are a concern for many insomniacs.
Causes of sleep disorders
In order to know how to make yourself fall asleep, you first need to eliminate the causes of sleep disturbance. Insomnia can be caused by the following problems:
- diseases of the heart and blood vessels;
- hunger;
- pain;
- viral diseases (colds);
- stress at work;
- as a result of medication;
- the presence of external stimuli (noise).
How many hours of sleep do you need to feel good?
Specialists who study the duration of sleep and its main indicators, argue that 8-hour sleep is optimal for maintaining the beauty, youth and he alth of the body. At the same time, each person is an individual organism: one needs 10hours to sleep, another 5 hours is enough. Therefore, it is important to determine how much time you need to rest at night in order to feel in shape.
There is a very simple way to do this. Wait until your vacation and find out how much time you need for a night's sleep. This is a great time to experiment - no need to wake up to an alarm. This knowledge is very important for building your own sleep pattern. By sticking to it, you will no longer need to rack your brains over the question of how to fall asleep in 5 minutes.
Sleep and interior
It often happens that even after you have drunk a couple of drops of valerian or mint tea, sleep does not come, and you seem to become the hero of the story “How not to fall asleep at night at home?”. What to do? How to fall asleep immediately?
Often the cause of frequent insomnia is hidden in your interior. Therefore, a good arrangement of a bed is the key to quality and fast sleep. It is known that pastel colors in the interior calm the nerves, relieve stress and have a beneficial effect on sleep.
Also important is such a basic attribute as a bed. It should be a comfortable place to relax: the mattress is hard, the pillows are thin and preferably filled with herbs or buckwheat. It is not recommended to use silk underwear, because it is only in films that it is so demanded and elegant, in fact, it does not live up to expectations at all and contributes to insomnia. Silk is a slippery and cold material, under which it is not very pleasant to rest, especially in winter. Use underwear fromnatural cotton, so you can ensure a quality sleep.
Basic rules for REM sleep
- Sleep for at least 8 hours. This will ensure normal sleep and the establishment of a sleep pattern.
- Don't worry too much about insomnia - any experience only makes it worse.
- Go to bed preferably before midnight and at the same time.
- To develop the sleep reflex, the following rituals must be performed every evening: dressing, brushing teeth, preparing the bed.
- Before going to bed you need to ventilate the room. It is known that fresh and cool air in the room contributes to falling asleep soon.
- You should never lie down on an empty stomach, but overeating is also not recommended. The best sleeping pills are, oddly enough, sweets. But they should be consumed in moderation, otherwise you can get extra pounds as a bedtime dowry soon.
- Do active sports at least 6 hours before bedtime. The nervous system is particularly stimulated by physical activity. Morning exercises should also not be neglected.
- Only positive thoughts contribute to the fight against insomnia.
- Comfortable pillow, bed and other attributes of a bed. Woolen socks if it's cold, comfortable underwear - all just for the sake of quality rest.
- No extraneous sounds (too "noisy" hours, music, radio). They distract and energize the mind. If you are unable to sleep due to sounds outside the wall or window, you can use headphones.
How to fall asleep in 5 minutes?Key Recommendations
If insomnia has been tormenting for several days, it's time to bring the body out of this state. Are you interested in the question of how to fall asleep in 1 minute? Quality and fast sleep will ensure strict adherence to the following recommendations:
-
how to sleep for an hour Read a boring book or watch a boring movie before bed.
- Take a soothing bath with a few drops of oil (essential) or sea s alt.
- Drink a cup of milk or a glass of kefir (yogurt) before bed. Dairy products contain tryptophan, an amino acid that promotes the production of serotonin. The latter, in turn, relaxes the body.
- It is undesirable to drink alcoholic beverages at night, as they negatively affect the quality of sleep itself.
- Make sure there is no light. It negatively affects the brain, does not allow it to relax and rest.
Traditional medicine recipes for he althy sleep
Many people suffering from insomnia, of course, are not interested in the question of how to fall asleep for an hour. On the contrary, they are looking for reliable ways to plunge into a deep sound sleep. In this case, traditional medicine recipes are very appropriate, which in the shortest possible time will help restore the correct sleep pattern.
- Brew a teaspoon of mint, add some honey to the tea and drink before going to bed.
- Place flowers (lavender, chamomile, geranium, mint) next to the pillow.
- Pour boiling water over a tablespoon of dill(1 cup) and infuse for approximately 2 hours, drink before bed.
- Prepare a tincture of wormwood roots: steep two tablespoons of these roots (crushed) in 400 ml of water for no more than 2 hours, drink before bedtime.
Techniques and exercises for REM sleep
You can cope with insomnia with the help of special exercises or techniques. They will tell you how to fall asleep in 5 minutes and plunge into a sound he althy sleep.
The Chinese technique contains methods by which active biological points are affected, as a result of which the problems associated with insomnia will be left behind. For example, you need to press on the gap between the eyebrows for 30 seconds. The second way is massaging the auricles for the same time in a clockwise direction. You can also try kneading the pits (about 5 minutes daily before bed) that are located on the inside of the wrist (namely, under the protruding bone).
The relaxation method involves performing simple exercises. For example, you need to lie on your back, close your eyes and relax. Then - take a deep breath and begin to observe your sensations in different parts of the body (from the feet to the head). Do exercises for about 5 minutes daily.
Prevention of sleep disorders
- No s alty foods at night.
- Exclude from the menu drinks that invigorate, fatty foods and foods containing proteins.
- Do not have emotional conversations, do not watch exciting films and do not read exciting booksbefore bedtime. Also, don't spend too much time in front of your laptop.
- Avoid daytime sleep as it can seriously interfere with nighttime sleep.
Only an integrated approach to the problem of sleep disturbance, the application of the above recommendations and compliance with the rules will help to quickly cope with insomnia. Avoid stress, lead a he althy active lifestyle, learn how to relax properly - and then you are guaranteed a sound sleep!
