What to do to fall asleep. Overview of techniques for falling asleep quickly

The problem of being unable to sleep at night is familiar to many people today, and not only the elderly, as was previously thought. Very often, insomnia torments precisely those people who are actively engaged in various professional activities, and especially those who are engaged in mental work. Today we will not delve into the reasons why people cannot sleep, but will focus on how to help yourself fall asleep quickly at night. Here are useful and effective folk recipes that are easy to make at home.

Why can't we sleep

What could be the cause of insomnia? Why can't we sleep at night? Let's try to answer these questions. These can be chronic illnesses, overstimulation or overwork, and most people aggravate these problems with their behavior, attitude towards the world around them and lifestyle.

If you cannot sleep due to any disease, then it is best to consult a doctor - after all, if you cure the disease, the cause of insomnia will disappear.

You can cope with overexcitation or overwork by adjusting your daily routine, changing your lifestyle for the better, and also turning to folk remedies, which for some reason are called unconventional.

Meanwhile, it was folk traditions, both in nutrition and in the treatment of various ailments, that helped many generations of our ancestors survive and withstand the most difficult times.

In addition, the medicinal mixture, if it is correctly formulated and used correctly, will not only help you fall asleep quickly at night if you cannot sleep, but will also relieve you of the disease that results in insomnia.

Rules for falling asleep quickly

It's time to talk about how to fall asleep quickly at night. So. Before choosing medications and folk remedies, if you can’t sleep, try to evaluate your lifestyle and behavior in general. Perhaps you lie down and try to fall asleep at all costs, or try to take a nap during the day - you don’t need to do this.

In order to fall asleep quickly, if you can’t sleep, just start following a diet, don’t eat at night; do not drink coffee, black tea and chocolate after 18:00; Before going to bed, avoid physical activity and stress, but do exercises during the day; exercise at least a couple of times a week, and go for a walk before bed.

Never go to bed in a bad mood, and do not try to use alcohol as a sleeping pill: sometimes it seems that it helps you fall asleep quickly at night, but such sleep can be shallow and short, and in the morning you may feel weak and headache. After this, normal work is hardly possible, and insomnia will only get worse.

Many experts, in order to quickly fall asleep, recommend reading something before bed that you never wanted to do - for example, a complex technical or humanities textbook, some kind of work instruction or other rather boring text. The brain refuses to perceive such information, especially after a hard day, and you want to sleep much more strongly - this method, by the way, helps many people.

Try to go to bed at the same time, and be sure to ventilate the room before going to bed - even if it’s cold outside. By the way, the optimal temperature in the bedroom is not 22 degrees, but 18 or even 15 - it is at this temperature that we can quickly fall asleep and sleep well. In general, these recommendations are known to everyone, but we often forget about them.

As for folk methods, if you can’t sleep, then these include not only herbal infusions and decoctions. You can stuff your pillow with herbs: take mint leaves, hazel, laurel, fern, oregano, geranium, rose petals, pine needles - falling asleep on such a pillow is much faster and easier.

Homemade sleeping pills

We bring to your attention the most effective folk recipes to quickly fall asleep at night at home.

If you can't sleep, you can eat a whole onion at night, if your stomach can tolerate it - onions calm you down and help you fall asleep quickly at night.

A proven way to quickly fall asleep at night is to drink a glass of warm water with a tablespoon of honey at night. It's even better if you can drink warm milk with honey and cinnamon: it helps you fall asleep even when you're very excited. If you have been suffering from insomnia for a long time, warm milk will also help - however, few people use this method, and not everyone likes milk.

Lavender oil is also known for its calming properties. If you lightly lubricate your temples with it before going to bed, the tension will subside and you will fall asleep peacefully. You can also drop 2-3 drops of this oil onto a piece of sugar, put it under your tongue and suck it before bed.

If you do not suffer from varicose veins, then before bed you can take a hot foot bath - it will relieve fatigue, calm you down and help you fall asleep quickly. A general warm bath with pine infusion, or infusion of lemon balm, oregano, mint, calendula will help everyone - you need to take it for about 10 minutes.

Decoctions and infusions to fall asleep quickly

And now about medicinal decoctions and infusions that help you fall asleep quickly at home. We will present the simplest recipes: from those ingredients that can be easily bought in the city - at a pharmacy, at the market or even in a store.

An infusion of hop cones has a relaxing and mild analgesic effect. 2 tbsp. Chop the cones and pour 0.5 liters of boiling water, let it brew for about an hour, then strain and drink 20 minutes before meals 3 times a day, ¼ cup.

The following infusion also helps you fall asleep quickly at night: pour crushed valerian root (2 tablespoons) with a glass of boiling water, leave, strain, and take 2 tablespoons 4 times a day. Additionally, inhale the aroma of the infusion at night, for about 10 minutes.

If you can’t sleep, then motherwort has a calming effect and helps well with insomnia. 4 tbsp. dried herbs are poured into a thermos with a glass of boiling water and left for 2 hours. Take the infusion during the day, warm, 1/3 cup half an hour before meals.

Hawthorn has long been known in folk medicine as a mild but effective sedative. To quickly fall asleep at home, try making an infusion: take crushed hawthorn fruits ¼ - ½ cup after meals, 3-4 times a day. To prepare the infusion, pour 100 g of fruit into 2 glasses of water, boil over low heat for half an hour, cool and filter.

You can use pharmaceutical hawthorn tincture mixed with 20% propolis tincture, taking 20 drops 2-3 times a day, 20 minutes before meals. However, the usual infusion of fruits is still preferable - it does not contain alcohol.

An infusion of a mixture of caraway seeds, dill, motherwort herb and valerian root also has a calming effect and helps you quickly fall asleep at home at night. The ingredients are taken in equal parts; then pour 2 tablespoons of boiling water into a glass. mixture and leave for half an hour. Take 2-3 times a day, ½ cup.

Tea made from lemon balm, orange peels and valerian also helps to improve sleep if you can’t sleep. You can add 1 tsp to the mixture of lemon balm and peels (1 tsp each) infused for 10 minutes. valerian - pharmaceutical tincture. The mixture should be prepared and drunk with honey 3 times a day, like regular tea, pouring a glass of boiling water over the ingredients. Do not put honey in a glass, but eat it and drink it with tea.

Melissa can be mixed with mint, coriander fruits (20 g each), and prepare an alcohol tincture for compresses, infusing the ingredients in a mixture of alcohol (100 ml) and water (20 ml) for 24 hours. Then strain the tincture, squeeze out the raw materials, and apply compresses to the temporal and occipital areas before bed.

Apple cider vinegar with honey helps you fall asleep quickly, within 30 minutes after taking it. In a cup of natural honey you need to stir apple cider vinegar - 3 tsp, and take 2 tsp. mixture before bed. If you are very excited, you can take the mixture again at night. Honey combined with apple cider vinegar has a more pronounced calming effect.

Dill seeds boiled in red wine (port or Cahors) promote healthy and deep sleep. Wine – 0.5 l, dill seed – 50 g, cook over low heat for half an hour, take 50 ml before bed.

Lemon juice with honey and walnuts will not only help you fall asleep faster, but also increase the body's defenses. Lemon juice – 1 glass, honey (preferably buckwheat) and crushed walnuts – 2 tbsp each. Mix everything until smooth and take 1 tbsp before bed.

To answer the question - how to quickly fall asleep at night, read some of our tips.

When you go to bed, wear comfortable and light clothes: pajamas, a loose shirt - your body should feel calm and rested. It’s good if there is nothing else under this shirt - this is an ideal option for relaxation. Avoid sleeping in tight-fitting T-shirts and synthetic underwear.

Clothing should provide the optimal temperature for you: if you are often hot, wear a silk shirt, if you are sensitive to cold, choose cotton or linen.

If you find it difficult to sleep at night, there is one way, although it is not very comfortable: open the window and throw back the blanket for a few minutes. When you get cold, cover yourself - as soon as you start to warm up, you will immediately fall asleep.

Using any means to quickly fall asleep at night, first of all, stop worrying and obsessing over the fact that you won’t fall asleep. Anxiety due to insomnia exhausts us even more: if you try to fall asleep and look at the clock, noting what time you can “switch off”, you can bring yourself to a nervous breakdown, and then you will have to seek help from a specialist.

Try to go to bed no later than 10, or at least 11 o'clock in the evening - after all, in the morning you will have to get up at the usual time, and the body must rest for at least 8 hours, and it does not matter what day it is - a weekend or a work day.

And of course, in order for us to fall asleep quickly and peacefully, the bedroom should be dark and quiet - otherwise all the above recommendations are unlikely to help.

Many people are unable to fall asleep quickly, especially if the work day has been busy. In addition, before the onset of some important event, problems with falling asleep quickly are also possible.

The inability to fall asleep quickly can be associated not only with worries, but also with overeating, excessive coffee drinking and many other reasons.

The inability to sleep often worries modern people with poor health.

As a result, the person’s mood will be negative, performance will be reduced, and the likelihood of stress will increase. Loss of strength is also possible.

There are some basic techniques you need to know to ensure your body and brain get proper rest. Let's look at them in more detail.

Proper preparation for bed

This is very important if you want to find out how and what is needed in order to quickly fall asleep in 1 minute.

First of all, you need to get ready for bed.

Proper preparation for bed includes the following steps:

1. Creating the right atmosphere, thanks to which the body adjusts to sleep. People often install a variety of electronics in their bedrooms: computers, televisions, which interferes with falling asleep quickly.
2. Compliance a certain temperature regime. When preparing for bed, it is advisable to lower the temperature in the bedroom. Research has found that falling asleep in a cool room is much easier and faster.
3. Try to let go of problems. There is a fairly effective way: you need to take a sheet of paper and record all the exciting, disturbing moments that happened during the day. Displaying information on paper signals to the brain that everything is normal and under control. Thus, the nervous system will calm down.
4. Be in silence. The intensity of sounds that will be heard in the bedroom needs to be reduced. The fact is that due to the absence of various noises, the brain calms down faster. In some situations, it will not be possible to create a completely silent mode. Then earplugs will come to the rescue.
5. Compliance with the regime. Many people still have fresh memories of being forced to go to bed with an alarm clock. It’s interesting, but if you always go to bed at the same hour, you can fall asleep much faster, since such a routine becomes a habit. Therefore, you should go to bed at a specific time.
6. Feeling hungry can make it difficult to fall asleep. It is clear that junk food is not desirable for satiation. But it is impossible to sleep when you can hear rumbling in your stomach. Therefore, it is recommended to drink a glass of kefir or milk before going to bed. You just need to remember that overeating is not a help here.

Effective 4-7-8 method

Scientists in the field of functioning of the human body have developed a special technique, thanks to which you can solve the dilemma: how to quickly fall asleep in 1 minute. In addition, it is important that its application does not require additional efforts or special conditions. The most important thing is proper breathing.

It is important in this method not to get confused with the phases of inhalation and exhalation.

In their opinion, in order to fall asleep quickly, you need to do the following simple steps:

1. It is comfortable to lie down so that you can breathe deeply and freely.
2. Maintain a certain position: the tongue should touch the palate of the front teeth.
3. Next, you need to take a deep breath through your nose. Its duration should be 4 seconds.
4. Then hold your breath for 7 seconds.
5. Then you need to inhale slowly through your mouth. In this case, you need to silently count to 8.

All these steps must be repeated three times.

It may be that the process of falling asleep will not be quick. Although, as practice shows, many people succeed in this.

Main rule: maximum concentration on proper breathing is required and do not get confused with the phases of inhalation and exhalation.

Many experts believe that thanks to this, the answer to the question: how to quickly fall asleep in 1 minute will be found.

You will need to practice a little, but the result is obvious: you can understand whether it is realistic to fall asleep quickly in 1 minute and how it works.

How the 4-7-8 method works

It is reliably known that most often people cannot fall asleep quickly because something is bothering them.

The fact is that in this condition a lot of adrenaline is released into the blood. This leads to faster breathing. In addition, it becomes superficial.
The effectiveness of this method is similar to the sedative effect.

Method 4-7-8

Since it is necessary to hold your breath and exhale slowly deeply, this affects the slowdown of heart rhythms.

Thanks to this simple but effective exercise, the nervous system calms down, since all concentration is aimed at correct breathing and counting. Anxiety gradually goes away, and the nervous system calms down.

This technique has been known for a long time and yogis actively use it. True, they use it to enter a trance state or obtain nirvana. That is, we can confidently say that this method is safe and harmless, and most importantly, effective.

Using aromatherapy to fall asleep quickly

This is also a method that comes from ancient times. It is known that smells affect the general condition and mood. Yes, there are people who can react to fragrances differently. But the impact applies to absolutely everyone.

For this you will need herbs or oils. Aromatherapy can be applied either as baths or through the use of aromatherapy devices. When using candles or sticks, you must remember that the room must be well ventilated before lighting them.

When using candles or sticks, you must remember that the room must be well ventilated before lighting them.

You also need to know that they can burn for a maximum of 20 minutes. If this time is exceeded, then the next day, instead of feeling cheerful, you will have a headache.

Scents that can be used to help you fall asleep faster:

• lavender;
• chamomile;
• nerol.

It is important that the sleeping area is well ventilated

Depending on the reason for your inability to sleep, you can use different scents. So, for example, if the cause is a depressive state, then it is better to use marjoram, sage, and bergamot.

Juniper, sandalwood, ylang-ylang have a calming effect. Rose is best suited for those who are often under the influence of nervous disorders.
Sometimes the necessary aromatherapy equipment may not be at hand. Then you can take an aqueous solution of oil and spray it around the room.

Sitting in a warm bath has a relaxing and calming effect if a few drops of essential oil are added to the water. It is important to observe the temperature regime here: the water should not be hot. Otherwise, instead of a calming effect, you will get the opposite effect.

You need to choose the oil carefully, as it affects the quality of sleep. If, for example, you don’t like one of the scents, but there is information that this particular scent is soothing, you should not purchase it. You need to listen to yourself.

Use of dried flowers or leaves

Sachets (pads) are made from these plant parts. They are sold in the store in ready-made form. But you can make them yourself.

Best suited for this:

• angelica;
• rose petals;
• chamomile;
• sage;
• myrrh;
• Melissa;
• lavender;
• patchouli;
• vanilla;
• oregano

Sachet with such fillings can be placed at the head of the bed. In addition, they can be placed on a shelf with bed linen.

Using inhalations to fall asleep quickly

It may be that after all these methods alone, the long-awaited effect will not be achieved. Then you should use several methods at once. For example, first take a bath and then stay in a room where candles are burning. Or use an aroma lamp while bathing.

Strong and suffocating scents should be avoided

It is important that the smell is gentle. Strong and suffocating aromas should be avoided.

The use of traditional methods

From time immemorial, people have tried to fight rapid falling asleep with their own means:

1. Some people eat an onion at night. This vegetable is soothing and helps you fall asleep faster.
2. You can add a spoonful of honey to a glass of warm water or milk. This drink is drunk before bed. This product has a warming and soothing effect. This drink is best consumed through a straw.
3. Apply lavender oil to the temple area and rub it in a little.

To fall asleep faster, apply lavender oil to your temples.

Herbal infusions

In order to quickly fall asleep, you can use herbal infusions. It is advisable to consult a doctor first, because the use of certain herbs may be contraindicated.

The following infusions are popular:

1. With valerian root. Pour 2 tablespoons of it into a glass of boiling water and leave for an hour. Cool the resulting drink and strain. Take 2 spoons 4 times during the day.
2. From tinctures of hawthorn and propolis. No more than three times a day, use 2 drops half an hour before meals.

Different nations have their own methods of how to quickly fall asleep in 1 minute. For example, people in England are sure that before going to bed they should read uninteresting, rather boring literature. This makes a person fall asleep very quickly.

Modern method of calming down “brain orgasm”

It is based on a person’s special perception of images, sounds, and touches. People react differently to various stimuli. However, some people react the same way.

Soothing sounds will help you fall asleep faster

By this method you need to put on an appropriate soothing soundtrack.

Monotonous sounds can help you fall asleep as quickly as possible, in some cases even in 1 minute. Some people are helped to fall asleep by sounds that are completely inappropriate for these purposes. It can be crunching, rustling, rustling, and so on.

People are ready to test all possible methods in order to understand how and what method is effective in order to quickly fall asleep in 1 minute.

You should not immediately resort to medicinal sedatives and sleeping pills - first try the safest methods of leaving for the kingdom of Morpheus.

We hope that our article helped you solve the problem.

Be healthy!

Simple tips for falling asleep quickly in this video:

How to not only fall asleep quickly, but also get enough sleep in a short time here:

Interesting tips and ways to fall asleep quickly:

The cause of insomnia in a healthy person is the inability to relax. People wake up at night if they are having an internal dialogue with themselves, worrying about troubles, or anticipating a difficult day ahead. Even positive thoughts cannot “persuad” our brain to calm down, and a person tosses and turns without sleep for several hours. You can master methods of falling asleep instantly, teach your brain special techniques: breathing exercises, correct body position, and auto-training help.

How to fall asleep quickly and easily

Well-known general requirements can ensure sound and healthy sleep: choosing the right nightwear, a comfortable daily routine for a person, choosing the optimal body position and resting place. The following rules must be observed:

• Sleep mode. An incorrect daily routine during the week leads to the fact that, having slept long on Sunday, a person falls asleep late, and on Monday he has to get up early again.
• Bed. The mattress should be moderately firm.
• Position. It is believed that it is better to sleep in the “child” position (on your side, with your legs tucked under you, one arm extended upward, the other bent near the chest).
• Cloth. Preference is given to natural, loose fabrics that do not restrict movement. It is not recommended to sleep in synthetics, nightgowns that are too open, or tight-fitting clothes.

Men should sleep approximately 8 hours, women - 9. For any adult, the minimum sleep duration is 5.5 hours. If you cannot sleep normally, then try to ensure that the number of hours spent in sleep is a multiple of one and a half (one and a half, three, four and a half, etc.). For insomnia, the following ways to normalize sleep will help:

• turn off the TV;
• ventilate the room, ensuring coolness;
• “let go” of problems (if that doesn’t work, psychologists advise writing them down on paper);
• ensure complete silence: no extraneous sounds should be heard;
• Don't go to bed with a full stomach.

How to learn to fall asleep quickly

There are several techniques that will help you learn to fall asleep quickly. Breathing exercises, yoga, auto-training help you fall asleep very quickly in 5 minutes and not wake up at night due to feelings of anxiety and emotional stress. These methods require care: you need to memorize the sequence of actions, then they can be repeated at any time.

Breathing techniques

You can learn to use breathing techniques that tell you how to fall asleep in one minute. They have simple names: “Sleep Breathing”, “Ten Counts”, “Carousel” exercise, they have an additional anti-stress effect. The essence of ways to fall asleep quickly is to repeat breathing exercises many times.

• The Sleep Breathing technique induces an immediate sleepy state. During inhalation, the emotional state of the body is activated; exhalation should calm and relax. The general recommendation for performing the exercise is to increase the duration of exhalation. One phase: inhale, stop, slowly exhale, short pause. The duration of each action is 5 seconds, the cycle is 15 seconds.
• The second technique is “Breathing in 10 counts.” By counting the number of inhalations and exhalations, a person is distracted from thoughts. You need to breathe through your mouth. It is important to feel how the air, entering inside, fills the trachea, enlarges the chest, and when exiting, returns the lungs to their original position. It is counted as follows: 1 – inhale, 2 – exhale, 3 – inhale, 4 – exhale and so on until 10.

The Carousel exercise is recommended by many practicing psychologists. Its action is aimed at calming, relaxing, and helping to make oneself fall asleep. You need to lie on your back, legs and arms slightly apart. Breathing goes in a circle, there should be a constant feeling that warm air is circulating throughout the body. After the 10th act everything starts again, but in reverse order. It must be remembered that with diseases of the upper respiratory tract, such gymnastics is contraindicated for people over 60 years of age.

The entire cycle is repeated 4-5 times. The sequence is:

1. Inhale, stop breathing.
2. Exhalation. Imagine how warm air goes from the shoulder to the right arm and hand.
3. Inhale. Warmth in the right ear. Stop breathing.
4. Exhalation. Warmth in right leg. Pause.
5. Inhale. Air is in the right ear again. Stop breathing.
6. Exhalation. Warmth in left leg. Pause.
7. Inhale. Feeling of warmth in left ear. Stop.
8. Exhalation. Warm air from the left shoulder to the arm and hand. Pause.
9. Inhale, stop breathing.
10. Exhalation. Warmth in right ear.

Autotraining

Automotive training and meditation will help you fall asleep quickly at night. The most famous exercise is “Beach”. It requires certain skills, but after a short practice, drowsiness occurs by the middle of the cycle. The method is simple: you need to imagine yourself on a warm beach, soft sand, which slowly falls asleep to each part of the body separately, completely enveloping the body. The second way is to imagine a light ball rolling on the waves. Such auto-trainings are a chance to instantly fall asleep in just 5 minutes.

How to fall asleep quickly in 1 minute

Special techniques for falling asleep quickly have been developed for intelligence officers who cannot be sure when they will get a chance to rest. The principle of their action is to quickly “turn off” consciousness and instantly fall asleep. The effectiveness, subject to the consistency and rules of execution, is very high. Additionally, it is necessary to use aromatherapy. It has been proven that the aromas of lavender, geranium, rose, jasmine, hops, chamomile, lemon balm, neroli, bergamot, marjoram, valerian, vetiver, passionflower, patchouli help you fall asleep faster.

Weyl's method

A special feature of the Weil method is falling asleep for up to 4 counts. The pace of breathing does not matter, the main thing is to do everything monotonously. This method is also called breathing technique to reduce stress and anxiety. For the first two months, the entire complex is repeated twice daily, several approaches. After the second month, the number of repetitions should reach 8 times. The steps are as follows:

1. Place the tip of your tongue on the palate, near the roots of the upper teeth.
2. Closing your mouth, inhale through your nose, 4 counts.
3. Hold your breath for 7 seconds.
4. Deep exhalation, 8 counts.

Stone statue method

The stone statue method will help you cope with stress and fall asleep quickly. The technique is performed like this:

1. Create silence in the room, turn off the lights.
2. Feel the sensations in your legs as much as possible, as if you could see everything from the inside.
3. It is very difficult to imagine that your feet are turning to stone, it is very difficult to get out of bed, and a pleasant fatigue has covered your whole body. Remember this state.
4. Continue the feeling of “petrification” from bottom to top.
5. If, having achieved complete “petrification”, you have not yet managed to fall asleep, continue to maintain the sensation of immobility without allowing extraneous thoughts until you fall asleep completely.

Reversion method

When a person receives a ban on something, he immediately wants to break it. The reversal method involves concentrating the sleep ban. Psychologists explain falling asleep quickly by the fact that the brain cannot concentrate strongly on something for a very long time. Instead of ignoring the irritant that interferes with sleep, you need to focus on it, for example, on the TV or noise from the street. Let the sound “pass” through your entire body. Sleep will come soon.

Intelligence method

The method described by intelligence officer Suvorov helps to quickly cope with insomnia and anxiety. To do this, you need to lie on your back, relax, and stretch out. The eyelids should be closed, the pupils under them should be rolled up (this is the physiological state of the eyeball during sleep). A person in this position is able to fall asleep without difficulty.

The reverse blinking technique is another method that answers the question of how to fall asleep in one minute and is one of the methods of falling asleep developed by intelligence agencies. To do this, you need to lie on your back, close your eyes, relax, and stretch out. After about 5-15 seconds, you need to open your eyelids and quickly close them back. It turns out to be a kind of blinking in reverse. This method quickly relaxes the body and puts the brain into a hypnotic trance.

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This situation occurs quite often - you went to bed, but hours pass after hours, and you toss and turn in bed from side to side, and cannot sleep. In addition, some unpleasant thoughts pop up in your mind every now and then, and you just can’t relax. Perhaps the problem of how to fall asleep may not seem so terrible to someone. However, imagine that you have an exam or an important meeting scheduled for tomorrow, and you need to get behind the wheel. And you need a good night's sleep from your nose, otherwise in the morning everything will fall out of your hands. What to do in such a situation? Of course, everyone’s psyche works differently, and the reasons for poor sleep can be different. If you don’t know how to fall asleep quickly, then you should try different methods, and perhaps you will find among them the ones that suit you best.

First of all, you should pay attention to the room in which you sleep. It should maintain an optimal temperature - not too hot and not too cold. Drafts should be avoided.

The air in the room should be fresh. Therefore, it is recommended to ventilate the room before going to bed. If there is little oxygen in the room and it is filled with unpleasant odors, then you are unlikely to be able to fall asleep quickly. To scent your bedroom, you can use lavender, linden and chamomile oils.

Very bright light often leads to insomnia. It is worth remembering that hormones that regulate sleep are produced only in the dark. Make sure that the windows are tightly curtained and there are no other light sources in the room. You can purchase a special sleep mask.

If you need silence to sleep, then buy earplugs at the pharmacy. Some people find unobtrusive noise, such as the monotonous hum of a fan, helps them fall asleep. You can also use relaxing music or recordings of natural sounds to fall asleep quickly.

Sometimes a person cannot sleep because he takes an uncomfortable position. Lie down so that you are comfortable. It is better to use a medium-hard pillow. If it becomes warm from your body, turn it over. Wear loose pajamas for sleep. Some people find it comfortable to sleep naked, so try this too.

Do not forget about hygiene, change your bed linen regularly. Sleeping on sweat-soaked pillows and sheets is not very pleasant. The blanket must be chosen so that it is not too light or heavy, too warm, or, conversely, does not provide good protection from the cold.

Proper food is the key to good sleep

Pay attention to what you eat for dinner. It is not recommended to eat heavily before bed, but on the other hand, going to bed on an empty stomach is also not the best solution. There are foods that promote good sleep: banana, milk, nuts, whole grain bread, lettuce. But protein can interfere with good sleep, the same applies to caffeine-containing drinks, spicy, fatty, sweet, nicotine, and alcohol. Drinking a cup of warm milk or herbal tea at night often helps you fall asleep easily.

What to do to relax your mind

Sometimes there is advice not to think about anything while lying in bed. But in practice this is impossible to achieve; moreover, during sleep, some parts of the brain work even more intensely than during wakefulness. Therefore, moderate mental stress, on the contrary, will be useful.

Some people find reading at night helps. However, moderation must be observed here. It is best to read something light, not burdensome, but not so exciting that it could force you to spend hours reading the book. You can also try making some notes or drawings. For example, write down the most pleasant impressions of the day, an opinion about a certain film.

But as soon as you feel, while reading, that you are starting to feel very sleepy, immediately stop what you are doing, turn off the light and lie down. If any thoughts arise in your head, try to color these thoughts black with the help of your imagination. Meditate, let go of thoughts that bother you.

Think about something pleasant. Imagine yourself in a boat floating along a river, or you are flying in the clouds, or swimming in the ocean, or walking through a flowering field, etc. Slowly delve deeper into your fantasies, noticing more and more new details.

The advice to count some animals in your thoughts, for example, sheep or elephants, has long been known. Although the advice does not help everyone, nevertheless, it is not without meaning, since it contributes to a moderate load on both hemispheres of the brain, gradually transferring it into sleep mode. Of course, you can choose some other objects or animals, the main thing is that they do not evoke negative emotions. You can imagine a pendulum swinging from side to side and count its movements.

Lie quietly, do not move, mentally relax all muscles, starting from the tips of your toes and ending with your head. While lying in bed, stretch. Stretching helps the body relax, tension goes away, and the person falls asleep. Try holding a pillow between your knees. This helps relieve stress and even reduces pain.

Perform a set of breathing exercises. Slow, deep breathing helps the body relax. Lie on your back to control how your stomach rises. By focusing on breathing, the brain is freed from extraneous thoughts.

Sleep medications

If you have tried various methods, but still do not understand how you can fall asleep quickly, then it is recommended to use medications. However, this must be done carefully so as not to cause addiction. It is best to consult a doctor to select a drug.

Types of drugs:

• Based on herbs - valerian, motherwort, mint, hops, chamomile.
• Tranquilizers are drugs that depress the nervous system and dull emotions. If insomnia is caused by severe stress, this may be the only solution.
• Sleeping pills - act on nerve receptors and stimulate the production of sleep hormones.
• Preparations containing the main sleep hormone – melatonin.
• Vitamins. Often, chronic insomnia develops due to a lack of vitamins B and D in the body, microelements - magnesium and calcium.

What to do during the day to sleep well at night

If you play sports, then your last workout should be at least three hours before going to bed. However, walking before bed is very good for insomnia.

Water procedures at night are also a good way to relax. The best help in this case is a bath with special soothing additives - sea salt, eucalyptus and pine oils. If you have problems falling asleep at night, then it is best not to nap during the day, but to wait until the evening and get a good night's sleep.

Find a way to cope with stress. Stress is the main problem of insomnia. Find a hobby that will relieve stress. Try to stick to a routine: go to bed at the same time. If you want to shift the mode, then change it gradually, starting with 10 minutes. Before going to bed, do not look at your phone or sit for a long time in front of the TV or monitor.

We are all exposed to a lot of stress every day - this is especially true for residents of megacities, whose lifestyle is so fast that it is difficult for them to keep track of everything. Work, household chores, and everyday routine often lead to the fact that a person simply cannot rest properly.

Sometimes it even happens that, having come home from work as exhausted as a lemon, some people cannot sleep, despite being extremely tired. All this is a consequence of our lifestyle, which leads to a number of stresses and, ultimately, to insomnia. Sleep disturbances are very common nowadays, and in especially severe cases, even the intervention of doctors is required.

What can help if you can't sleep?

However, before you bring yourself to such a state, you can try to use the advice of psychologists who have helped more than one person restore normal sleep. These are the tips:

1 . Don't read or watch TV before bed. If a book or program is interesting and encourages you to think, then your brain will not be able to calm down for a long time, preventing you from falling asleep. If you suffer from chronic insomnia, then watching TV and reading before bed are generally contraindicated.

2. Go to bed not when it seems like it’s time to sleep, but when you feel like it. What's the point of going to bed at 9 pm if you'll still be tossing and turning until 12?

3. Try not to do anything particularly active in the second half of the evening. In general, try not to think about problems or plan activities for tomorrow before going to bed. Try to do all this an hour and a half before going to bed.

4. Some doctors, especially Eastern ones, recommend performing breathing exercises to help you relax.

5. Your bed is there for you to sleep in, not for you to roll around unable to fall asleep. If sleep doesn’t come after 15-20 minutes and you don’t feel like sleeping, get up and do relaxation auto-training or just find an activity that helps you relax.

6. It is better to keep your bedroom cool, and be sure to ventilate it before going to bed.

7. Don't count sheep or elephants or anything else while trying to fall asleep. Counting stimulates activity in certain areas of the brain, making it even more difficult to fall asleep.

8. You should not engage in physical activity immediately before bed. It is advisable to finish all training exercises 3 hours before going to bed.

9. Don't overeat, and in general, your last meal should be 2-3 hours before bedtime.

10. Don't take naps during the day.

11. If you wake up in the middle of the night and can't fall asleep, don't force yourself - get up and do something else, and when you feel sleepy, go back to bed.

12. Don't drink coffee, smoke, or drink alcohol before bed.

13. If you are bothered by nightmares, when you wake up, try to come up with a pleasant ending to such a terrible dream.

14. Try listening to relaxing music before bed, or learn auto-training. You can choose music to suit your taste, for example, on the website zort.ru

15. Try eating a teaspoon of honey before bed - this should help you fall asleep and stay asleep.

If all this does not help, then you should really see a doctor who will help solve the problem of insomnia.