A healthy, sound sleep has become a luxury item today: modern people work too much and end their working days late, worry and worry a lot about the news, rarely really rest - and as a result they sleep little and restlessly. Stress and poor sleep form a vicious circle: the more nervous you are, the worse you sleep, and the worse you sleep - the more difficult it is for you to cope with the stress of the new day. It is difficult to do something with external circumstances, but still do not forget: you can significantly improve your well-being with the help of simple methods that depend only on you. Teleprogramma.pro tells what can be done to get a good dream.
1. Change diet
Normal quiet sleep begins with a stable regime. Of course, the number one rule should be - go to bed at the same time every day (and wake up too).
But the diet is no less important. Do not overload the digestive system before bedtime! If you can’t help but eat after six or eight o’clock in the evening, then make sure that at least one and a half hour’s last snack is separated from going to bed. It is also important not to drink too much liquid before going to bed. If you try to drink plenty of water daily, then trying to compensate for missed meals during the day with enhanced drinking before bedtime is definitely a bad idea. Do not drink more than one glass of liquid. By the way, it can be chamomile tea or warm milk with honey - an effective natural sleeping pill.
2. Reduce caffeine intake
Caffeine is found not only in coffee, but also in tea of all sorts, cola, energy drinks, lozenges and bars, and some types of chewing gum. The connection between daily caffeine consumption and nightly sleep quality is direct and should not be ignored. Yes, the cup of coffee with milk that you drink during the day is also considered!
If you want to see a noticeable result, then give up caffeinated products in general. By the way, this substance causes not only excitement, but also addiction, so it will be difficult to break off relations with it. But you will definitely feel the difference.
3. Learn to relax
Some people do not know how to rest and relax. Watching TV, lively chatter and an evening trip to training - this is not a vacation! Before going to bed, it is recommended to immerse yourself in an atmosphere that will lead to relaxation of the mind and body: calm, lack of stress, a warm and well-ventilated room, some quiet exercises.
4. Turn off the bright light an hour before bedtime.
Like previous preparations, this will serve as a signal for the body that there is a dream ahead, and it is time to gradually transition to the corresponding state. An hour before bedtime, turn off the overhead lighting, close the curtains, if there are sources of bright light on the street, turn off the TV and computer, try not to use a phone or tablet - nothing that would irritate your eyes. It is important to turn this into a habit, a nightly ritual. Then it will bring wonderful results.
5. Take a hot bath in the evening
With hot baths, a simple rule applies: no later than an hour and a half before bedtime, no longer than 15 minutes, and if possible in soft lighting. You can add relaxing essential oil to your water or your favorite bath salt. Not much can compare with the effect of water treatments on stress management.
Reading is one of the best bedtime relaxation techniques. Moreover, it is better to read a book already familiar to you with a famous ending. Tell me, is it for an amateur? In fact, even a fundamentally “unreadable” person, if he tries, will be able to recall some text that he certainly enjoys. This does not have to be a literary masterpiece, there is only one criterion - your positive emotions and the soothing effect of reading. If re-reading already read books is somehow too much for you, then you can take a chance and take on a fresh bestseller, promising yourself that you must go to bed on time, no matter how exciting the book may be.
7. Take breaks and workouts throughout the day.
Move a little more during the day and often switch between classes, do not focus on one thing. Whenever possible, take ten-minute breaks to walk around, breathe fresh air, stretch, or even do some simple exercises. Thus, you will make your day more active, you can maintain tone, and all this will provide you with a pleasant feeling of muscle relaxation in the evening.
8. Do breathing exercises
In yoga, everything is useful for optimizing the way of life, but among its main findings are priceless breathing exercises that help a person very effectively control his own condition. For example, breathing through the left nostril, which helps a person to relax, is a good exercise. Hold the right nostril with the index finger of your right hand (the pressure should not be too strong). For five minutes, breathe with your left nostril deeply, evenly and evenly, listening to your own breath. You can try this exercise at night, before going to bed, and breathe in this way until you feel an overwhelming desire to sleep.
9. Eliminate thoughts that interfere with sleep
Often we are prevented from falling asleep by thoughts with which we cannot control. The reason for sleep disturbance may even be the fear itself that we won’t be able to fall asleep, we will suffer all night and be late for work in the morning! It happens that a person in the evening is so tormented by this fear that this is what happens to him.
The problem with this sleep disorder is that one such failure starts a whole series, and our regimen is completely upset for a week, or even two. Is it possible to counteract piling thoughts and fears independently, without the help of a psychotherapist? First, try to control them, look for ways to calm down. If they do not work, then do not knock on the closed door. In no case do not expect the situation to change on its own - do not hesitate to seek help.
10. Before going to bed, spend several minutes alone, looking at the sky
If the day was too difficult, if you can’t do anything, if you don’t want anything, including contacting your problems with third parties, if you feel that you can’t do anything at all, don’t be lazy. Get dressed, go outside or to the balcony alone and spend time alone with yourself, looking at the sky. This is a very soothing activity. Do not spare time: in just a few minutes, the vise of heavy thoughts will open up, you can escape from what you are hung up on, and you will be able to relax. Breathe evenly and deeply, and if the situation allows, then take a glass of warm milk with honey with you.
Causes of Nocturnal Insomnia
Before giving any advice, you should understand the causes of night insomnia. As a rule, the main culprits of lack of sleep are stress, mental stress and depression. However, there are more serious causes of pathological lack of sleep. For example, it can be brain injuries, hormonal disorders and other diseases. However, it is better not to hesitate with such ailments and be sure to consult a specialist about them.
2. Do not sleep during the day
If you have the opportunity to sleep during the day, do not use it. With insomnia, daytime sleep knocks your internal clock. After midday rest, the probability of falling asleep at night becomes zero. Therefore, if you are falling into a dream during the day, do your best to overcome this desire and endure at least until the evening.
3. Do not drink coffee and strong tea after 15:00
Even a small cup of coffee drunk in the late afternoon may prevent you from falling asleep. This drink contains a large amount caffeinewhich can overexcite your nervous system. By the way, strong-brewed tea, oddly enough, also contains caffeine. And also can lead to insomnia. Therefore, those who often ask themselves how to quickly fall asleep with insomnia, you can spend breaks with a cup of coffee or tea only until 15:00. But taking these drinks in the evening hours can easily violate your plans for watching dreams.
To avoid insomnia, do not drink coffee in the evening
5. Lie down and always get up at the same time
Insomnia sufferers should go to bed and wake up at pre-scheduled hours. For example, if you always go to bed at 23:00, then go to bed at 23:00, even on weekends. Similarly, on weekdays and weekends get up on the alarm at the same time. Yes, it’s very difficult to get out of bed early when you don’t need anywhere. However, such an execution on oneself helps well with prolonged insomnia. Only by correctly calculating the duration of sleep and the hours of falling asleep / waking up, you can set your body to the desired mode. And only in this case you will receive an answer to the question of how to quickly fall asleep with insomnia.
6. Wake up in the fast phase of sleep.
A person’s sleep is divided into two phases: slow and fast. On average, the slow phase lasts from 60 to 90 minutes. At the same time, the duration of the fast varies between 10-20 minutes. In a dream, the phases follow each other, starting with the slow sleep phase. Both consecutive phases comprise 1 cycle lasting approximately 1.5 hours. As a result, it turns out that in 7.5 hours of sleep, our brain goes through 5 cycles consisting of 10 phases (5 slow and 5 fast).
Is optimal Awakening in the REM sleep phase, because at this moment, brain activity is close to that observed during wakefulness. The slow phase sets our body to maximum relaxation. Waking up in this phase of sleep is not recommended, because after waking up you will feel overwhelmed.
To calculate the optimal rise time, try to wake up at the end of one of the cycles. That is, ideally need to sleep 7.5 hours 6 hours or 9 hours. This is how you get to the right moment to wake up and get out of bed to sleep.
Waking up in a quick phase of sleep, you will avoid morning overwhelming
8. Do not smoke
Smoking causes cerebrovascular spasms. Because of which, the flow of oxygen to it is difficult. Over time, due to a constant oxygen deficiency, the brain itself is disrupted. Which as a result can lead to insomnia.
In addition, the nicotine contained in cigarettes stimulates the smoker's nervous system, which does not contribute to sleep. Therefore better give up cigarettesif you want to sleep well and not wonder how to fall asleep quickly with insomnia.
10. Do not go to bed hungry
A stomach rumbling from hunger will also prevent you from falling asleep. If you cannot close your eyes because of the famine that attacked in the evening, be sure to have a snack. However, do not overdo it. A rich evening dinner can significantly spoil your figure.
Eating at night is not harmful, but within reasonable limits
11. Refrain from watching movies and TV before going to bed
Watching movies and watching TV in the evening can make sleeping worse. The bright light of television screens and monitors activates our wakefulness mode and does not contribute to a favorable sleep at all. In addition, the plot of films and many television programs can overexcite the nervous system and also lead to insomnia. Therefore better give up films and programs in favor of reading books before bedtime.
12. Do not use your smartphone or tablet in bed.
Many of us, going to bed, continue to sit in the social. networks through smartphones or tablets. Just like in the case of a TV or computer, the bright light of your gadget wakes your brain and prevents you from falling asleep. Therefore, at least an hour before bedtime exclude sitting on the phone or tablet and just let your brain relax.
How to fall asleep if you do not want to
1. Inhale through the left nostril.
This method, taken from yoga, helps lower blood pressure and calm down. Lie on the left side and press the right nostril with your finger to close it. Start inhaling slowly through the left nostril. This method is especially effective if you overeat or suffer from hormonal changes associated with menopause.
2. Tighten and relax.
Lie on your back, take a deep breath through your nose and at the same time tighten your toes as if you are trying to tuck them, and then relax.
Take another breath, tighten your feet and relax again. Inhale again, squeezing the calf muscles, then the hips, buttocks, abdomen, chest, arms, and so on, until you go through the entire body, in turn straining all the muscles. When you have done this from head to toe, your breathing will become more even, and you will be ready to sleep.
3. Try not to fall asleep.
Make yourself not fall asleep - and your brain will begin to resist. This phenomenon is called the sleep paradox. Keep your eyes open, repeat to yourself, "I will not fall asleep." Our brain does not process negations well and perceives this as a sleep instruction, the eye muscles get tired, and sleep imperceptibly creeps in.
How to fall asleep in 1 minute
This method, introduced by Harvard Dr. Andrew Weil, helps to fall asleep in less than a minute.
All you need to do is lightly touch the sky with your tongue behind your front teeth, exhale completely and do the following:
Inhale through the nose calmly to count 4
Hold your breath at 7
Exhale through your mouth at the count of 8, making a whistling sound.
Repeat the procedure 3 more times.
This method promotes sleep because it helps to deliver more oxygen than with ordinary breathing to the parasympathetic nervous system, which becomes overloaded during periods of stress.
It also helps to distract your brain from the anxieties of the day that you carry with you to bed.
5. Remember your day.
Remember all the usual details in the reverse order - this will help clear your mind of unrest and anxiety. Remember conversations, everything that you saw or heard, and in this way you will reach a mental state ready for sleep.
6. Roll your eyes.
Close your eyes and roll them up three times. This imitates the movements that you naturally do when you fall asleep, and will provoke the production of sleep hormone - melanin.
7. Just imagine.
Visualization works when you turn on at least three senses. Imagine a situation when you are calm - a tropical paradise, swimming on the water, a walk through the flower field.
When you walk through a “happy” place, imagine how you inhale flowers, feel grass or sand under your feet, hear how water hits the shore. Soon you will feel relaxed and fall asleep.
How to fall asleep quickly
8. Hum to yourself.
This yoga method creates an all-encompassing sense of calm. Sit in a comfortable position. Close your eyes, relax your shoulders, jaw and keep your mouth slightly covered. Inhale through the nose deeply, but so that it is comfortable for you, and so that when you inhale, your stomach rises, not your chest.
Exhale gently through your mouth, closing your lips, while singing to yourself. Try to hum throughout your exhalation. Watch your chest vibrate. Concentrate on this vibration for 6 breaths, then sit still for a while. Say to yourself, "I'm ready for bed," get up and go to bed.
9. Click in a specific location.
There are points on the body that contribute to sleep with gentle but steady pressure.
Put your thumb on point between eyebrows at the base of the nose, where there is a small cavity. Keep your finger on the point for 20 seconds, release and repeat two more times.
Then sit on the edge of the bed and place your right foot on your left knee. Find a small cavity between the big and second toe and push in the same way.
And finally, in the same position, find the point immediately under the fingernail of the upper part of the second finger. Use the thumb and forefinger of the right hand to lightly press on the toe.
10. Find your trigger.
The secret to this method is that you need to make a habit that helps you fall asleep when you sleep well, and use it when you cannot sleep.
Do something unusual, for example, pat yourself on the cheek. Focus on the sensations you experience with these actions. In subsequent nights, your body will associate this action with sleep, and repetition will convince your body to fall asleep.
11. Make a list of what bothers you.
Anxiety at bedtime is one of the main causes of insomnia. Often this is due to the fact that we are afraid that we will forget what needs to be done.
Therefore, before going to bed, write your list on a piece of paper so that you can forget about it until the next morning. You can also imagine how to create folders for your thoughts and put them in a drawer. You will be calmer and easier to fall asleep.
12. Go to the toilet before going to bed.
With age, our body produces less antidiuretic hormone, which prevents the production of large quantities of urine.
В результате у нас могут появиться ночные позывы к мочеиспусканию несколько раз за ночь.
Постарайтесь не пить жидкость за два часа до сна и используйте технику двойного опорожнения. Это значит, что вам нужно сходить в туалет дважды, помочившись второй раз через 10-15 минут после первого раза.
Также сократите потребление соли до 8 грамм в день, чтобы уменьшить позывы к мочеиспусканию.
Как быстро уснуть ночью
13. Занимайтесь физическими упражнениями между 16 – 19 часами.
Умеренная физическая активность помогает уснуть. This is one of the best medicines, but, like all medicines, it must be used correctly.
Time is of the essence. Exercising in the morning is unlikely to help you, and too close to sleep will cause problems. Try to engage in moderate physical activity for 20-30 minutes between 16 and 19 hours. Walking and housework are also suitable.
14. Drink milk with spices.
You may have heard that milk at bedtime helps to fall asleep. Add a pinch of nutmeg to milk - a natural sedative for a sound and peaceful sleep. Experts recommend drinking milk 3 hours after the last meal. You can also try the following milk recipe with spices:
Place 2 cups of milk over medium heat. Add 4-6 strands of saffron, 4-6 fruits of cardamom, 1/2 teaspoon of turmeric, a pinch of ginger, and a pinch of nutmeg. When the milk begins to boil, reduce the heat and stir the milk. Add 2-4 teaspoons of sugar if you want to make milk sweeter and cool slightly before drinking.
15. Put on your socks.
If you have cold feet, your brain may not receive a signal that it’s time to sleep. When you put on socks before going to bed, it reduces the time it takes to fall asleep, as it causes vasodilation and tells the brain about sleep.
How it works?
When we worry, adrenaline is released into the blood. As a result, breathing becomes faster and more shallow. To calm down, you should do a simple physiological “trick”: first hold your breath, and then - deliberately slowly - exhale. As a result, heart rate will inevitably slow down.
During the exercise, a pleasant “side effect” is manifested. You need to count seconds, focus on breathing - and this calms the nervous system. Following her, the body relaxes.
“In terms of speed and strength of the effect, this is similar to anesthesia.”
Who says it works?
Go to the clinic to any neurologist - he will confirm this information to you.
If you don’t believe our doctors (“they still don’t know anything”) - listen to dms. from Harvard. Andrew Vale studied the issue and found out that the "4-7-8" method has been practiced for centuries ... Indian yogis! They do such an exercise in order to achieve absolute relaxation in meditation. Are we going to believe yogis? 🙂
So again. We calmly inhale through the nose for 4 seconds, hold our breath for 7 seconds, calmly exhale through the mouth for 8 seconds.
Try it RIGHT NOW and share your impressions in the comments!
P.S. Want to know more? USER has something for you:
I do not know. I, for example, have some kind of uncontrollable psychos. My heart begins to beat faster, and the more I try to calm him, the worse it gets. Therefore, I am saved by valoserdine. Only he pacifies my nerve cells. I’ll definitely try your breathing technique as well. For health, I think it’s all good.
I advise you to drink meldonium (aka Mildronate, aka Grindeks). He will heal the heart, and nerves, and brains, and increase performance. In this case, there are practically no side effects (the main thing is to drink 2 tablets in the morning, otherwise it can have an exciting effect, and you won’t fall asleep at night), and the price is 300 rubles. Drink two weeks, 2 tablets in the morning - and you will not recognize yourself (in a good way). Thanks to Soviet science, she created a very valuable drug ...
Something is a little expensive medicine. and I hadn’t heard anything about him before. plus in tablets. no, I'd rather drink valoserdin. Thanks for the advice, but I will be faithful to my proven means.
Don't watch the news? )). All our athletes are sitting in meldonium, the same Sharapova without him would not have been like a tennis player.
Judging by the avatar, there’s a little girl, little girl, you’re a little old, and you are arguing like an old grandmother (oh, scary, oh, I didn’t hear, oh, expensive, oh, just checked). You google is not fate?
You are the buoy. 2 weeks. By the way, your medicine, judging by the side effects, is much more dangerous than meldonium (which does not count them).
Well, 300 rubles - is that expensive?
Thank you, of course, for your concern. Yes, maybe I argue as an old woman, but despite my young age I think that jokes are bad with health. The fact that athletes are taking such drugs - I'm glad for them. I’m an ordinary person, it’s easier for me, efficient and inexpensive. The difference is 85 rubles. for a bubble of valoserdine, or 300 rubles per pill? And about the side effects ... Every medicine has a risk of their manifestation. For example, I didn’t have any side effects after taking valoserdine. And the most important plus of it is that it helps to fall asleep. That is, not only relaxes, but also saves from insomnia. And I just had problems sleeping recently. In general, thank you for your advice. But, I, perhaps, will remain with my opinion. You can help someone else. 🙂
13. Take a bath
The best relaxation for bedtime is undoubtedly a hot bath with foam and aromatic oils. Lying in the bathroom in silence relaxes muscles and calms the nervous system. For those who suffer from insomnia, this is practically a panacea and means No. 1 for falling asleep. Recommended
A relaxing bath in the evening is the best sleeping pill
14. Fill your pillow with soothing herbs
For quick falling asleep, you can buy fragrant dry herbs that have a sedative effect. These herbs can be attributed valerian, hops and chamomile. These gifts of nature contain a large number of essential oils that, when inhaled, instantly immerse you in sleep. Try to collect a bouquet of various sedative herbs and sew them in a makeshift pillow. If you don’t want to do needlework, put the herbs in an open bag next to the pillow. And try to sleep.
17. Correctly sleep
Your bed should be associated with sleep. Well, with sex at the same time. Everything else in the bed with insomnia is contraindicated. Therefore, if at night you come up with thoughts about how to quickly fall asleep with insomnia, do not toss and turn, but get out of bed and change the place of your deployment.
How to quickly fall asleep with insomnia? Create the right atmosphere in the bedroom
19. Choose a blanket according to season
Again, as in the case of the mattress, the selection of blankets is a serious matter, especially for those who suffer from insomnia. Therefore, your blanket should be warm, not too heavy (so as not to feel like under a tank) and made of comfortable material. An ideal option that will suit many - cotton or bamboo blanket. Both of these materials are quite warm and lightweight, and therefore, they are great for your sleep.
20. Do not forget about bedding
This important element of your bed should also be comfortable. And you need to select it based on your preferences. Do you like sleeping in silk? You are welcome. Do you like cotton or linen? No problem. Sleep on what’s comfortable
Stress is the main enemy of good sleep
21. Forget about stress
Make life easier and less nervous. Believe me, there is a way out of any life situation. To confirm these words, we recommend that you read the book Dale Carnegie "How to Stop Worrying and Start Living". We are sure that after reading it, you will find the strength in yourself, get rid of stress and immediately understand how to quickly fall asleep with insomnia,
If these tips didn’t help you, it’s better to contact a competent somnologist either good psychotherapist. The doctor will ask you all the information you need to make a diagnosis and prescribe a treatment for insomnia.