Almost every one of us can recall with great reluctance the agonizing hours spent in futile attempts to fall asleep. Tossing and turning from side to side, for the umpteenth time you go over in your mind everything that you once knew about how to learn to fall asleep quickly. Medical disciplines such as neurology and psychiatry are involved in the study, prevention and treatment of this disorder.
At the doctor's appointment
The culprits of our sleepless nights can be a variety of factors. The first step is to try to understand the real cause of this phenomenon in order to find effective methods to combat insomnia. Quite often, long-term sleep disturbance is caused by diseases associated with malfunctions in the activity of the cardiovascular system, high blood pressure, diabetes mellitus and many others.
In this case, qualified medical assistance will be the most correct and effective solution to the issue of sleep disorders. But usually it's not that scary!
Emotional "troublemakers"
He althy sleep, giving a person a great opportunity to relaxafter a hard day to prepare for the next, does not come. Only one question is spinning in my head: “How to learn to fall asleep quickly?”
And the next morning - an early rise and a complete lack of strength for normal life, not to mention serious trials and stress. Although they are often the root cause of our troubles.
So, if we exclude the need for medical intervention, then for the speedy conversion into the arms of Morpheus (the god of sleep), it is necessary to eliminate all the circumstances that prevent a he althy sleep. And to calm the soul, you can resort to proven methods of traditional medicine, the mild action of which will also contribute to the overall improvement of the body, but more on that later.
Think…
Excessive irritability, depression and stress, which significantly affect the quality of sleep, often become a natural consequence of the use of alcoholic beverages and tobacco. Negatively affects the process of falling asleep and the lack of a regular sleep pattern. When asking yourself the question of how to quickly fall asleep and get enough sleep, you should also think about whether you drink too much coffee during the day and in the evening, and whether daytime sleep was too much.
How many times have you talked about the undesirability of nightly gatherings in front of the computer and TV? Perhaps it's time to pay attention to what you are so used to that you do not notice the negative effects of your lifestyle that causes persistent sleep disturbance. And insomnia, in turn, becomes the culprita decrease in the quality of life: a decrease in mental abilities (lethargy), a decrease in the speed of perception (lethargy) and a deterioration in memory.
Increase in daily activity
After working hard on eliminating bad habits (alcohol, tobacco, lots of coffee), do not allow yourself to sleep during the day (except in cases of illness). It is necessary to accustom yourself to the fact that you need to be in the bedroom only for sleep and sex. This will help build the right associative array, in other words, form habits that positively affect the ability to fall asleep quickly.
Also, try to increase physical activity during daylight hours. Think about it: why does a person fall asleep quickly? Because he is tired and needs rest to recuperate.
State of mind and body
3-4 hours before bedtime, you should not engage in active sports, as well as eat a heavy dinner. As an "aperitif" you can use a romantic leisurely walk in the fresh air. Or you can take a relaxing bath with aromatic oils (chamomile, lavender, rose, lemon balm) to your favorite soft music. All these procedures contribute to general physical relaxation, liberation from unnecessary, vain thoughts in the evening. In addition, you should not have a heavy dinner, by doing this you do not allow the body to prepare for sleep. In extreme cases, you can arrange a light snack with yogurt, fruit, or something else that is non-caloric and easy on the stomach.
Ambient comfort
Having ventilated the bedroom well, forever forgetting aboutcomputer and TV before going to bed, it will be easier to learn how to quickly fall asleep. The most comfortable temperature for falling asleep is 17-18 degrees.
Of course, you need to try to protect yourself from extraneous noise and reduce the light in the bedroom. By the way, it is darkness that accelerates the production of melatonin, which contributes to the fastest falling asleep.
Taboo
One of the items that negatively affect the creation of a good mood when preparing for bed or during a short awakening is, oddly enough, watches. It is they who create a nervous atmosphere and panic when mentally counting (most often unconsciously) the time left for rest. Thus, we simply state its insufficiency, focusing our attention on this. As a result, only the prolongation of the "agony" in the fight against insomnia.
How to fall asleep quickly? Tips & Tricks
Looking for ways to learn how to fall asleep quickly, you can find quite a lot of really interesting recipes and choose for each individually a few of the most suitable ones. Their simultaneous or alternate use helps a person forget about past problems.
Try reading some fiction (not a thriller) before bed, or even better, boring textbooks or normative documents. This is a fairly effective method, thanks to which the eyelids seem to be filled with lead, and mortal thoughts leave their abode. By the way, many people advise to fall asleepto soothing audiobooks. This method is extremely convenient if there are small children nearby, whose sleep also needs to be controlled. In this case, an earpiece is inserted into one ear, and the second will be able to catch the baby's cry.
How to fall asleep quickly, you can hear from security officers professionally interested in maintaining the best physical shape. To do this, lie on your back with your eyes closed and relax all the muscles as much as possible. In this case, the eyeballs under the closed eyelids should be directed upwards. According to scientists, this position is the most natural in a dream. With a little practice, you can achieve almost instant sleep.
Many people feel comfortable falling asleep while doing auto-training. Mental pronunciation of words that a certain part of the body is getting heavier and warmer (starting from head to toe) is felt at the physical level, due to which the proper result is achieved.
Folk methods
Simple people have long known how to learn to fall asleep quickly, so folk methods of dealing with all manifestations of insomnia are still very popular. To genius, a simple remedy is warm water with honey 30 minutes before bedtime. One teaspoon of honey should be dissolved in about 0.5 cup of warm water. The temperature of the liquid should be no more than 60 degrees, so as not to destroy the beneficial biologically active substances contained in honey.
Soothing herbal teas desirabledrink 1-2 hours before bedtime in minimal doses so as not to overdo it with the amount of liquid. At the same time, it is necessary to change the composition of herbal preparations so that the body does not get used to them. It is worth controlling allergic manifestations and various contraindications so as not to harm the body.
Melissa, mint, oregano and Ivan-tea are considered the most pleasant. Motherwort, valerian, yarrow and hop cones have stronger soothing properties. If you combine herbs with classic tea, then you should not forget about the minimum concentration of the tea drink.
The choice of the most appropriate ways to deal with insomnia is always up to the individual. And do not despair if the immediate effect is not achieved. Search, change, combine and search again. Many people have managed to completely get rid of problems with falling asleep, and this has made them a little happier.
