How fast can you fall asleep. What to do with insomnia: how to fall asleep quickly? Herbal tea or warm milk

Frequent insomnia contributes to the development chronic fatigue body, because sleep is the only powerful way to recuperate. Due to regular lack of sleep, a person is threatened with nervous breakdown. Lack of sleep is one of the main problems modern people. in 5 minutes? What needs to be done for this? These questions are of concern to many insomniacs.

Causes of sleep disturbance

In order to know how to make yourself fall asleep, you first need to eliminate the causes. Insomnia can be caused by the following problems:

diseases of the heart and blood vessels;
hunger;
painful sensations;
viral diseases (colds);
stress at work
as a result of taking medication;
the presence of external stimuli (noise).

How many hours of sleep do you need to feel good?

Experts who study the duration of sleep and its main indicators, argue that 8 hours of sleep is optimal for maintaining the beauty, youth and health of the body. At the same time, each person is an individual organism: one needs 10 hours 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 for the holidays and find out how much time you need for night 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. Adhering 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 sleep does not go, 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, good arrangement 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 time. Use linen made from natural 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.
You should not worry too much about insomnia - any experience only exacerbates it.
preferably before midnight and at the same time.
To develop a sleep reflex, it is necessary to carry out the following rituals every evening: changing clothes, brushing teeth, preparing the bed.
Before going to bed, it is necessary to ventilate the room. It is known that fresh and cool air in the room contributes to falling asleep quickly.
You should never go to bed on an empty stomach, but overeating is also not recommended. The best sleeping pills are, oddly enough, sweets. But they should be used in moderation, otherwise soon overweight can be obtained as a bedtime dowry.
Study active sports should be taken at least 6 hours before bedtime. Stimulates the nervous system physical activity. morning exercises also should 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.
Absence of extraneous sounds (too "noisy" hours, music, radio). They distract and energize the mind. If you can't sleep because of sounds outside the wall or window, you can use headphones.

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:

Traditional medicine recipes for healthy 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, recipes are very appropriate. traditional medicine which in the shortest possible time will help to restore correct mode sleep.

Brew a teaspoon of mint, add a little honey to the tea and drink before going to bed.
Put flowers next to the pillow (lavender, chamomile, geranium, mint).
Pour a tablespoon of dill with boiling water (1 cup) and leave for about 2 hours, drink before going to bed.
Prepare a tincture of wormwood roots: infuse two tablespoons of these roots (crushed) in 400 ml of water for no more than 2 hours, drink before going to bed.

Techniques and exercises for REM sleep

You can deal with insomnia with special exercises or techniques. They will tell you how to fall asleep in 5 minutes and plunge into a sound healthy 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 auricles same time clockwise. You can also try kneading the pits (about 5 minutes daily before bed) that are located on the wrist with inside(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 body (from feet to head). Perform exercises for about 5 minutes daily.

Prevention of sleep disorders

Refuse salty 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 fascinating books before bed. Also, don't spend too much time in front of your laptop.
Avoid daytime sleep, since it can become a serious hindrance to the night.

Only A complex 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 healthy active lifestyle, learn how to relax properly - and then you are guaranteed a sound sleep!

The main reason you can't fall asleep is internal dialogue. Often it is associated with feelings about past events or with anxiety about upcoming ones. But even productive thoughts are not very appropriate when it's time for you to sleep.

As a rule, if you fail to fall asleep in 15-20 minutes, further attempts are doomed. It starts to feel like your mattress and pillow were made to torture you. As luck would have it, it is at such moments on the street that someone slams doors, arrives and leaves, and neighbors wander from room to room like somnambulists!

So your internal dialogue turns into whining and grumbling. To avoid this, you need not start it at all. To do this, you need to distract the brain from disputes and hypotheses. Use one of the following tricks and fall asleep easily today.

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1. Ball

We all know about sheep. But a much more effective visual image is a ball. Imagine a ball that gently sways, spreading waves around it. If you notice that you are distracted by thoughts, immediately return to the image of the ball.

2. Mental mouse

Imagine some object. Mentally move it away, zoom in and rotate it, as if you were doing it with the mouse wheel. Building a detailed visual image helps to distract from disturbing thoughts. Just do not discuss with yourself the features of the subject - just observe.

3. Method of scouts

Lie on your back, stretch, relax. Roll your eyes under closed eyelids. Do not overdo it - the eyes should remain relaxed. This is the natural position eyeballs during deep sleep so it's usually easier to fall asleep that way.

4. Four - seven - eight

Inhale through your nose for four seconds, then hold your breath for seven seconds and exhale slowly through your mouth for eight seconds. This will lower your adrenaline levels and slow your heart rate. Concentration on breathing will distract from thoughts.

5. Autogenic training

Lie comfortably on your back. Stretch and begin to spread a feeling of heaviness and warmth throughout your body. See how the sensation spreads from the top of your head to the tips of your fingers, then to your feet. Do not forget about the face - the chin, cheekbones, eyes and forehead should be completely relaxed. Try not to move.

6. Time machine

Recall the past day. Without emotions and assessments, just scroll through in your imagination all the events that happened to you today. Try to remember more details, but watch from the side, as if watching a movie.

7. Restoration of dreams

Remember one of pleasant dreams that you have seen. If you can't remember dreams, think of them. Pay attention to the sensations, complete the picture. This is your dream and it can be as perfect as you want. It is possible that, after falling asleep, you will find yourself in it again.

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8. Blink in reverse

Close your eyes. Open your eyes for just a fraction of a second and close again. Repeat after 10 seconds. Thanks to this “blinking”, you will relax and not begin to plunge into distracting thoughts.

9. Rapid eye movement

Open your eyes and quickly move your gaze from one object to another. Don't fixate on anything in particular. After 1-2 minutes, you will feel your eyelids become heavier. Resist fatigue a little more, and then allow your eyes to close.

10. Fairy tale

Many parents are familiar with the situation: when you tell a child a fairy tale, you yourself begin to nod off. Tell a story to yourself. Come up with any, even the most delusional, plot - let it develop on its own.

11. Word game

For each letter of the alphabet, think of a word of three letters, then four, and so on. Don't try to analyze - count the first word that comes to your mind. From such boring, monotonous activity, the brain usually “turns off” quite quickly.

12. Trying to hear the silence

Lie in a comfortable position and listen to the silence. Try to hear the silence - not extraneous sounds outside the window or in the entrance. It is not very easy, but once you succeed, you will relax and fall asleep.

13. White noise

Find (or create) a quiet, monotonous noise source. Listen to him very carefully, not allowing yourself to be distracted by thoughts. After a while, you will start to doze off.

14. Self-hypnosis

Relax as much as possible in a position that is comfortable for you. Calm your breath. Relax even more by repeating phrases like “I am getting more and more relaxed”, “My body is getting heavier” to yourself. Then say (to yourself) "When I count to zero, I will fall asleep" and begin a slow countdown. You can, for example, count 50 exhalations.

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In any case, do not forget to properly prepare for sleep:

The classic rule is last reception meals should occur 2-3 hours before bedtime. However, if you are used to eating often, the feeling of hunger will keep you awake in the same way as full stomach. In this case, an hour before bedtime, drink milk, eat half a banana or not a large number of cheese.
For good night you need to move enough during the day (preferably in the fresh air). Get in the habit of walking before bed. Even a 20-minute walk can help take your mind off tasks and prepare your mind for sleep.
Be sure to ventilate the room before going to bed. It is better if the window is ajar throughout the night. But if you're afraid of freezing, at least ventilate the room well before going to bed.

After have a hard day sleep becomes a real salvation from fatigue and daytime fuss. But you cannot sleep, tossing and turning from side to side and having difficulty falling asleep when it starts to get light. In the morning, without getting enough sleep, you go to work in a bad mood. We will tell you how to fall asleep quickly, if you can’t sleep, without sleeping pills.

How to fall asleep if you can’t sleep - properly prepare the bedroom for sleep

The bedroom is a place of comfort and silence. Prepare the room for normal sleep:

Before going to bed, be sure to ventilate the room. Stuffiness and heat cause insomnia and nightmares. In summer, leave the window open all night;
pay attention to the bed. Use bed sheets from natural materials. Cover it evenly and smoothly - without lumps and folds. Choose a small comfortable pillow and not a hot blanket;
draw the curtains on the windows. The moonlight flickering before the eyes or the reflection of the lamp of a street lamp does not allow to fall asleep;
take the flowers out of the bedroom. Many plants interfere with sleep;
use earplugs if you are disturbed by noise;
change your sleeping position in bed. Roll over to the other side or back;
Listen to soothing music in bed before going to bed. Imagine how your mother sang a lullaby to you as a child and immediately fall asleep.

How to fall asleep if you can’t sleep - we fight the cause of insomnia

Find out why you are having trouble sleeping. The cause of insomnia can be:

heavy dinner before bed. Eliminate tea, coffee and foods heavy on the stomach before bed. Drink a glass of kefir or eat a light salad;
serious exercise stress or emotional experiences. If you moved during the day stressful situation, in bed they will climb into your head intrusive thoughts. Try not to think about anything, anyway, you won’t be able to solve the problem at night. Heavy physical work is also contraindicated before going to bed;
wrong daily routine. Try going to bed an hour earlier in the evening and waking up an hour earlier in the morning. The habit will develop quickly, and by the evening you will feel pleasantly tired;
lack of outdoor activities. Have you spent the whole day in a stuffy office, almost never been outside and want to fall asleep quickly? Take a walk before bed, whatever the weather. Fresh air will have a relaxing effect on the body, and you will quickly fall asleep;
watching TV shows before bed. Do not watch TV for 2 hours before bed, especially horror films. Better read a romantic story;
disease. If all else fails, go to the clinic for an examination. Many diseases cause insomnia.

How to fall asleep if you can’t sleep - an effective technique

The breathing technique will help you fall asleep quickly. Exercise daily and do the exercise before going to bed in bed:

lie down comfortably and place your hand on your stomach;
touch the sky with the tip of the tongue;
count to four and inhale deeply through your nose;
hold your breath for 7 seconds;
leave the tongue in the same position, and exhale through the open mouth, counting to eight.

Repeat the technique 4 times. Increase repetitions up to 8-10 times, and you will be able to fall asleep without problems.

How to fall asleep if you can’t sleep - folk recipes

Grandma's recipes include a glass of warm milk with honey, chamomile tea before bed, baths with hop cones, and even poppy seed buns. Baths take an hour before bedtime, they help relieve tension and calm nervous system. Helpful Hints:

wash in hot water legs 20 minutes before bedtime;
put a heating pad with warm water on your feet;
drink some wine at night;
ask household members to give you a head massage in bed;
mix motherwort and valerian tincture in equal proportions and drink before going to bed. Decoctions of mint, lemon balm and thyme also have a relaxing and calming effect;
eat a kiwi or a banana. They are rich in endorphins and promote good sleep.

Don't take sleeping pills without a doctor's prescription. If you can’t fall asleep and all the methods have been tried, consult a doctor and he will prescribe you a treatment. Follow the daily routine, take a walk before going to bed and discard all disturbing thoughts, and you will quickly fall into the arms of Morpheus.

If you suffer from insomnia, how to fall asleep? With this problem in modern world faced by almost every second inhabitant. Reasons for absence sound sleep may be different.

There are many ways to deal with this problem, for example:

sleeping pills;
gymnastics for sleep;
folk recipes.

Preparations

To date, a wide selection of various sedative-hypnotic drugs against insomnia is presented. First-generation drugs include drugs containing barbituric acid or benzodiazepine derivatives. Newer drugs include Z-drugs.

The medicines of the first group include Barbital, Reladorm, Hexobarbital and Valocordin. Despite their effectiveness and pronounced hypnotic effect, these hypnotics are currently used quite rarely. This is due to the fact that they cause a large number side effects. It has been proven that these drugs change the structure of sleep. The patient develops addiction to medications. After their application in the morning, a person is in a depressed and broken state.

Preparations containing benzodiazepine derivatives calm the central nervous system, reduce anxiety, relax the muscles of the body and thus have a hypnotic effect. This group of sleeping pills includes Estazolam, Loprazolam, Phenazepam, Nitrazepam and Brotizolam. Treatment of insomnia should be carried out under the supervision of the attending physician, since many of the drugs cause side effects, such as decreased memory and performance. Doctors do not recommend taking pills of this group to drivers, as they cause inattention. With prolonged use of sleeping pills, addiction is possible.

Z-drugs include Zopiclone, Zolpidem and Zaleplon. These sleeping pills help you fall asleep quickly and increase the duration of sleep. After their application in the morning, a person does not feel drowsiness and depression. Side effects of Z-drugs are minimal.

No less effective are sleeping pills Valdoxan, Agomelatine and Melaxen. These drugs promote the production of melatonin at night and thus immerse a person in sleep. Long-term use of hypnotics does not cause addiction and side effects. Typically, melatonergic drugs are prescribed to treat chronic insomnia.

Per last years Suvorexant became popular. The action of hypnosis is aimed at suppressing wakefulness. The drug blocks the receptors that are responsible for wakefulness, as a result of which the brain stops receiving active signals and goes to sleep.

Gymnastics

How to sleep with insomnia? Can be used to combat insomnia alternative methods such as gymnastics. It gives strength in the morning, soothes and relaxes the muscles of the body, and also sets you up for rest.

Can be done before bed facial gymnastics. To do this, you need to massage the area of \u200b\u200bthe temples with smooth movements for 2-3 minutes. Try to get rid of negative emotions and thoughts.

Acupressure facial massage can be performed in any position convenient for you. Exercise helps to relax if you massage the area near the nostrils. Movements should be smooth and soft. You can do light pressure on the hollow between the eyebrow and the eye.

Close your eyes tightly for 5-7 seconds, then relax completely. Close your jaw tightly and relax again. This set of exercises helps to relax those muscles that you strain most often.

Considered less effective breathing exercises. It relieves mental fatigue and reduces the likelihood of developing heart disease. Breathing should be full and harmonious. When inhaling rib cage must be completely filled with air. Breathe in and out through your nose. You need to repeat this exercise 5-7 times.

For lower breathing during inhalation, try to bulge only the stomach, the chest should remain motionless. The number of repetitions is the same.

After these exercises, you can move on to general body gymnastics, which will help relieve muscle tension and set the body for a relaxing rest. Starting position lying on your back. Clench your hands into a fist for 5 seconds, and then relax, then bend your knees and press them to your chest for 5 seconds. You need to repeat the exercise 4-5 times.

Turn sideways and raise your hand. It is necessary to keep your hand on weight until you get tired. Then lower your arm and lift your leg for 2 minutes. Roll over to the other side and repeat the exercises.

If you regularly perform gymnastics for sleep, then in a week sleep will normalize and insomnia will be left behind.

You can fall asleep if you spend before going to bed good workout. Jogging is useful. It has been proven that people who play sports are less likely to suffer from insomnia than those who are not active.
If you have problems sleeping, then remove everything from the bedroom digital devices. Flashing lights on tablets, computers or other devices keep you on your toes and keep you awake.
As a rule, alcohol helps to fall asleep. But it is still not worth it to abuse it in this way. Alcohol violates normal work sleep centers. Sleep becomes superficial. In the morning, a person may feel overwhelmed and depressed.
Don't overeat before bed. The cause of insomnia is often a full stomach. If you are very hungry, you can drink a glass of milk, yogurt, or eat a banana or a handful of dried dates. Try not to drink stimulating drinks at night, such as coffee or tea. For dinner, choose foods that help you fall asleep. These foods include fish and walnuts. They contain tryptophan and nutrients that, when ingested, turn into melatonin, or the sleep-inducing hormone.
Go to bed at the same time. In this case, the body gets used to sleep, and you will not have problems falling asleep. For insomnia, try to go to bed only when you feel sleepy. If after 15-20 minutes you could not fall asleep, then do not torture yourself. Get out of bed and do something repetitive like reading a book or watching TV. It is not recommended to play computer games, which leads to excitation of the nervous system. When you feel sleepy again, go to bed.
The place to sleep should be comfortable. Remove all unnecessary bedding. You can replace the standard pillow with one that contains: mint, lemon balm, chamomile or oregano. Herbal aroma helps to relax and calm down, and thereby speeds up the process of falling asleep.
One of the causes of insomnia is stress. You can fight stress with the help of relaxing music, a massage session or a burning fireplace. When the root cause of insomnia is eliminated, sleep becomes sound and healthy again.

Folk ways

In the fight against insomnia are considered effective herbal infusions and decoctions.

An infusion based on hop cones will help you fall asleep with insomnia. Pour 400 ml of boiling water 2 tbsp. l. cones. Take 100 g 4 times a day. This remedy is very soothing and relaxing.
With periodic insomnia, you can drink a decoction of hawthorn. Pour 2 tbsp. l. hawthorn fruit 400 ml of water. Place the container in a water bath. The broth should boil for 7-10 minutes. Finished product cool and strain through cheesecloth. Drink a decoction 3 times a day for 1/3 cup.
Melissa and orange tea has a calming effect. Pour 1 tsp. herbs and 1 tsp. orange zest. Add a couple of drops of valerian and some honey. You can drink this tea in small portions throughout the day.
Helps sleep with insomnia herbal collection from mint, oregano and lemon balm. Mix all the ingredients in equal proportions and pour 2 tbsp. l. collection with a glass of boiling water. You need to drink the infusion before going to bed in small sips.
You can fight insomnia with a decoction of fennel, mint, chamomile, valerian and cumin. Take 20 g of each ingredient. Pour the contents of 250 ml of boiling water. Put the container on the fire and boil the product for 5-7 minutes. Cool the finished broth and strain through a sieve. Take ½ cup 2 times a day.
If insomnia is chronic, then you can prepare a tincture of coriander, mint and lemon balm. Take all the components of 20 g. Pour the herbal mixture with 100 ml of vodka and 20 ml of water. Leave the tincture for a day. Then moisten a small piece of gauze and apply to the temples and the back of the head. Such a lotion will not only help you fall asleep, but also relieve headaches. Whiskey can also be smeared with lavender oil. It is very calming and relieves stress.
For insomnia, hypnotic baths are considered effective. essential oils. Add a few drops of peppermint, orange, and chamomile oils to a warm bath. Take a bath before going to bed for no more than 15 minutes. This bath provides sedative effect on the nervous system, relieves fatigue and improves sleep.
You can also add string, oregano, mint, calendula or pine needles to the bath.
Pour hop cones with vodka in a ratio of 1:4. Put the tincture in the refrigerator for 10 days. Take the medicine 2 times a day, 5 drops, drinking plenty of water.

Application folk remedies must be agreed with the attending physician.

Many people suffer from sleep disorders different 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 total population the globe are 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. No self-respecting doctor would advise without a good reason for a long time take such drugs. Temporarily calming down and reducing stress will not cure insomnia.

results medical research showed that long-term use sleeping pills can cause cancerous tumor, and also lead to premature death. There are funds that 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. But 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 which 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. All physical exercises 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 short-term disorders and chronic insomnia. 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 entire body, can cause malignant tumors 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.