How to learn how to quickly fall asleep and sleep?

Almost every one of us can with great rejectionremember the painful hours spent in useless attempts to fall asleep. Turning from side to side, for the umpteenth time you go over everything that you once knew about how to learn how to quickly fall asleep. The study, prevention and treatment of this disorder are engaged in such medical disciplines as neurology and psychiatry.

To see a doctor

Culprits of our sleepless nights can bethe most diverse factors. First of all, we must try to understand the real cause of this phenomenon in order to find effective methods of fighting insomnia. Quite often, prolonged sleep disturbance is caused by diseases associated with malfunctions in the cardiovascular system, increased blood pressure, diabetes and many others.

In this case, qualified medical assistance will be the most correct and effective solution to the problem of sleep disturbance. But usually everything is not so scary!

Emotional "troublemakers"

A healthy dream that gives a person a beautifulthe opportunity to relax after a hard day to prepare for the next, does not come. Only one question turns in my head: "How to learn how to quickly fall asleep?"

And the next morning - an early rise and a complete lack of strength for normal life, not to mention serious tests and stresses. Although they often serve as the root cause of our troubles.

So, if you exclude the need for medicalintervention, then for the early treatment in the arms of Morpheus (the god of sleep), it is necessary to eliminate all the circumstances that prevent a healthy retirement to sleep. And to calm the soul, you can resort to proven methods of traditional medicine, the mild effect of which will contribute to the overall health of the body, but more on that later.

Think ...

Excessive irritability, depression andstresses that significantly affect the quality of sleep often become a natural consequence of the consumption of alcoholic beverages and tobacco. Negatively affects the process of falling asleep and the lack of a regular sleep regime. Asking yourself about how quickly to fall asleep and get enough sleep, you should think about whether not too much coffee is drunk during the day and in the evening, and also whether daytime sleep is unnecessary.

How many times have you discussed the undesirability ofnight 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 consequences of your lifestyle, which causes a persistent violation of sleep. And insomnia, in turn, becomes the culprit for lowering the quality of life: weakening of thinking abilities (inhibition), reducing the speed of perception (lethargy) and memory impairment.

Increase in daily activity

Having worked hard to eradicate the badhabits (alcohol, tobacco, a lot of coffee), do not allow yourself to sleep during the day (except for cases of ill health). It is necessary to train yourself to be in the bedroom only for sleeping and sex. This will help to build the right associative series, in other words, to form habits that positively influence the possibility of fast falling asleep.

In addition, try to increase physical activity during the light day. Think: why does a person go to sleep quickly? Because he is tired, and he needs rest to regain strength.

State of mind and body

3-4 hours before sleep, do not engage in activesports, and also densely to supper. As an "aperitif" you can use a romantic unhurried walk in the fresh air. And you can take a relaxing bath with aromatic oils (chamomile, lavender, rose, melissa) to your favorite soft music. All these procedures contribute to general physical relaxation, freedom from unnecessary, vain thoughts in the evening. In addition, do not eat tightly, you do not allow the body to prepare for bed. In extreme cases, you can arrange a light snack with yogurt, fruit or something else non-nutritious and easy for the stomach.

Ambient Comfort

Well ventilated bedroom, forever forgetting about the computer 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 the darkness that accelerates the production of melatonin, which contributes to faster falling asleep.

Taboo

One of the items that negatively affectsthe creation of a gracious mood when preparing for sleep or during a brief awakening, are, oddly enough, hours. They create a nervous atmosphere and panic at a mental count (most often - unconsciously) of the time left for rest. Thus, we simply state its insufficiency, sharpening its focus on this. In the end, it's just an extension of the "agony" in the fight against insomnia.

How to fall asleep quickly? Tips and Tricks

Looking for ways to learn quicklyto fall asleep, you can find quite a lot of really interesting recipes and choose for each individually the few most suitable. Their simultaneous or sequential use helps a person forget about past problems.

Try to read before going to bed anyfiction (not a thriller), or even better - boring textbooks or regulations. This is a fairly effective method, thanks to which the eyelids seem to be filled with lead, and mortal thoughts leave their habitat. By the way, many people advise to fall asleep under soothing audiobooks. This method is extremely convenient, if a number of small children, sleep which also need to be controlled. In this case, one ear is inserted earphone, and the second will be able to catch a child's crying.

How to fall asleep quickly, you can hear fromemployees of special services, professionally interested in maintaining the best physical form. To do this, lie on your back with your eyes closed and relax all muscles as much as possible. Thus eyeballs under the closed eyelids should be directed upwards. According to scientists, this position is the most natural in a dream. It is worth a little practice, and you can achieve almost instantaneous sleep.

Many people feel comfortable falling asleep while doingauto-training. The mental pronouncing of the words that a certain part of the body is getting heavier and warmer (from the feet to the head) is felt on the physical level, thanks to which a proper result is achieved.

Folk methods

A simple people has long known how to learn quicklysleep, so folk methods of fighting all manifestations of insomnia and are now very popular. Before genius, a simple remedy is warm water with honey 30 minutes before bedtime. One teaspoon of honey should be dissolved in about 0.5 glasses of warm water. The temperature of the liquid should not be more than 60 degrees, so as not to destroy useful biologically active substances contained in honey.

Soothing teas on grasses should be drunk for1-2 hours before bedtime in minimum doses, so as not to overdo it with the amount of liquid. In this case, it is necessary to change the composition of herbal collections, so that the body does not get used to them. It is necessary to control allergic manifestations and various contraindications, so as not to harm the body.

The most pleasant ones are melissa,mint, oregano and willow-tea. Stronger soothing properties are possessed by motherwort, valerian, yarrow and cones of hops. If you combine herbs with classical tea, you should not forget about the minimum concentration of tea drink.

Choosing the most appropriate ways to combatInsomnia always remains for man. And do not despair if the momentary effect is not achieved. Search, change, combine and search again. Many people managed to completely get rid of problems with falling asleep, and this made them a little happier.