How can you sleep at night. Overview of fast sleep techniques. Required minimum sleep

Before any important event You need to get enough sleep in order to use all the reserves of the body one hundred percent. That's just the nervous system of each person is arranged in its own way, someone sleeps like a baby, and for someone the whole night is not enough to go to the realm of Morpheus. And sometimes it happens that I slept a little during the day or in the evening, and at night the desire disappears. So let's figure it out how to fall asleep quickly if you don't want to sleep.

Required minimum sleep.

On the net you can find a recording of several programs in which people say that they have not slept for 20, 30 and even 40 years. History knows only a few such cases, and not all of them are documented. Surely everyone tried to increase the duration of wakefulness at the expense of sleep. It could be teenage experiments or the need for a heavy work schedule. But no matter how long a person tries to do without sleep, eventually the body will take its toll.

After 2-3 days without sleep, it is enough to sleep off for 12-14 hours and you will feel more or less normal.

But if you sleep several hours a day for a week or more, the cause may be insomnia, workload or new hobbies, the consequences can be more serious. Throughout the entire period, you will experience serious ailments, but the body will use hidden reserves. When they are exhausted, you will simply be "cut down", you can sleep for a day. So if you want to make more time for yourself - better optimize your schedule rather than fight natural needs. But insomnia will have to be treated with medication.

What is the benefit of sleep?

Changes during sleep electrical activity brain. By and large, all our thoughts, ideas, experiences and associations are just electrical impulses that take place in gray matter. Being in the kingdom of Morpheus, we absolutely relax, the brain reduces the level of its activity and changes its rhythm. Some scholars believe that at this time all the information received during the day is processed. Its final perception and fixation in memory. Therefore, it is better for students to put their textbooks aside and go to bed early, so they will remember at least something from the material they read.

Subject to change and speed metabolic processes in organism. Our kidneys, liver and heart rest. During the entire period of sleep, we do not experience any strong emotional upheavals, so heartbeat at healthy people maintained at the same level. Most of muscles that experience a constant load during the day also rest. The lactic acid accumulated over the previous day is destroyed. Waking up, we feel that we are ready for new actions and achievements.

How to fall asleep with insomnia?

Sleep problems can be caused two factors:

First- Youthful insomnia.

Second- nervousness or emotional overstrain.

Sleep problems in adolescence are very common, some boys and girls cannot fall asleep for several hours, tossing and turning in bed and pondering the results of the past day. This is an age-related problem that should be resolved by itself, upon reaching a certain age. Usually doctors talk about 20 years as the upper mark.

If you are against medications, do not want to accustom the child to them from an early age - just wait out this period. And a constant assistant in this matter will be vivid impressions And glass of milk with honey.

Nerve problems? Then everything is a little more complicated, it is necessary to eliminate the cause or emotional shock. Insomnia is not an independent disease, in this case it is only a symptom. Herbal infusions and valerian help most people who are faced with such a problem. If this is not an isolated case and you cannot fall asleep for a week or more, you should contact a specialist for help. They write you sleeping pills and that's all, there can be no talk of any hospitalization. With the help of the drug will fall asleep very quickly. But after canceling it, the problem may return.

How to fall asleep in 5 minutes?

And what are the options for really fall asleep quickly? There are 4 effective tips:

Breathing exercises.
Complete relaxation of the muscles.
Monotonous account.
"Flight of fantasy".

There is an opinion that elementary deep breaths oversaturate the brain with oxygen, falling asleep in such conditions is much easier. But do not overdo it, such exercises can lead to loss of consciousness.

Relaxation practiced and, not knowing specific techniques, falling asleep in 5 minutes is difficult, but why not try?

If you have a rich imagination, it will be effective to run change of abstract pictures in your imagination. After a few minutes, you will not notice how you fall into a dream.

And what can you advise for a quick fall asleep, if there is at least a little time left?

get busy exercise. A gym or thematic sections will help you get the necessary dose of exercise during the day and make it easier to fall asleep due to fatigue.
Ventilate sleeping room, giving access to oxygen. The more air is saturated with it, the easier and faster you can fall asleep.
Easy cool It will also help you fall asleep quickly. But the main thing is not to overdo it, because the cold can lead to a cold.
A glass of warm milk with two tablespoons of honey considered one of the most effective home remedies to combat insomnia.
Include more in your diet fish and walnuts . The substances into which these products are converted in the body contribute to the appearance of drowsiness.
Do not eat after 6 pm, or 4 hours before sleep. A working "at full speed" stomach will not let you fall asleep, even if you do not notice it.
Give up daytime sleep . The maximum that you can afford is one hour a day and no later than 16.00.
Don't sleep long on weekends, there is no need to break your biorhythm.
stick strict schedule. If the body is accustomed to rest after 3 am, why be surprised that you can not fall asleep at 11 pm? Try to work out a schedule for yourself and go to bed regularly at the same time. Even if at first you can’t fall asleep right away, over time it will come by itself.
To pay attention bedding. Sheets, pillows, Stuffed Toys, curtains on the windows - all this should be top level. Keep clean and comfortable sleeping area. How more pleasant sleep, the more useful and longer it is.

Do not wonder how to fall asleep quickly if you do not want to sleep. It is better to fight insomnia gradually and in proven ways. Fast results will only medications think thrice before using them.

Sleep is one of the most important processes in our life. The body itself tells us when it is tired and needs recharging. And at the end of the day, hoping for a good sleep, you go to bed, but after lying in bed for a while, you realize that sleep does not come. Then the question involuntarily arises in my head about how to fall asleep quickly if you can’t sleep, because tomorrow you have to get up early again.

Physiology of human sleep

Sleep has always been a mysterious phenomenon for man. Since ancient times, people have attributed to sleep magical properties because of the pictures that appeared before my eyes. Various interpretations dreams, arguments about whether dreams are prophetic, whether it is possible to induce sleep on demand - all these are consequences of a normal physiological process.

A person needs to sleep in order to be active. It is sleep that reduces physical and psychological stress in our body. During sleep, all processes slow down, which allows a person to restore strength.

But everything is not so simple, sleep has its own periods of time, which change from each other during the night:

REM sleep is the phase of sleep in which increased heart rate, rapid breathing, frequent movements eye. It is at this stage that we dream. Thus, the brain processes the information accumulated during the night;
slow sleep. This category includes drowsiness - when a person is no longer conscious, but is able to respond to the environment. Shallow sleep - during this period, a person breathes calmly, the heart rate is slow, but to an external stimulus, such as an alarm clock or a loud voice, the sleeper will respond and wake up quickly. And deep sleep, in which the sleeper does not react to what is happening around.

Stages change each other several times a night. It is extremely important for the human body to go through all the phases during sleep, since, without giving the body time to fall into a deep sleep, you will not rest and restore strength.

How to fall asleep quickly at night without sleeping pills?

Of course the most easy way sleep - drink sleeping pills. However, he is not the best. Since sleeping pills affect nervous system like a drug.

Therefore, before taking sleeping pills try non-drug methods:

Go to bed always at the same time;
Sleep 8 hours a day;
Wake up at about the same time as well;
Do not sleep during the day;
Arrange yourself a cozy place to sleep, create an atmosphere;
Don't watch TV before bed;
Avoid active physical activity late evening;
Do not eat before bed;
Tea and coffee can be consumed at least 5-6 hours before bedtime;
If sleep doesn't come, do something calming. You don't have to make an effort on yourself.

As is known, a habit is formed in 21 days constant repetition. Thus, adhering to these rules and having developed a regimen, in a month your sleep problems will be solved.

How to fall asleep quickly and easily?

All of the above options require enough time. But what to do if you are faced with a problem for the first time and before that did not take any special steps to fall asleep.

In this case, you can do the following:

Lower the temperature in the bedroom to 18 degrees;
commit easy walk before bedtime;
Darken sources of excess light or wear a sleep mask;
Eliminate extraneous sounds;
Before going to bed, take a bath. It can be with relaxing oils;
Good help Mint tea with honey;
If you have anxious thoughts, put them down on paper. Thus, you will be freed from the chaos in your head;
Massage is good for relaxation. Ask loved one give you a massage or stretch yourself;
Take advantage Weil method- 4 seconds even inhalation, after which the breath is held for 7 seconds, then a long exhalation for 8 seconds through the nose;
Concentrate on your breath, feel how your rib cage. You can count the number of inhalations and exhalations up to 101, then start counting again;
If you still can't sleep, change your sleeping position. For example, you can shift the pillow to the other side of the bed.

Such methods are good when insomnia is not a systematic pathological condition. Although, some of these tips will help alleviate the condition even with a sleep disorder.

Why does insomnia come?

Man is born with biological clock. A baby sleeps almost the whole day, while an adult needs 7-8 hours to rest. At the same time, the body itself tells you when to eat and when to sleep. If the biological rhythm is disturbed, then we have difficulty falling asleep. This is insomnia.

Causes may be as follows:

Stress and anxiety. Active brain activity does not allow disconnection;
Diseases of the nervous system, such as depression;
Failure of the daily rhythm of life;
Inappropriate sleep conditions;
Pain in the body;
Improper nutrition;
Lack of exercise during the day;
Age changes;
Heredity.

Thus, there are many reasons for sleep disturbance. You probably won't be able to eradicate them all. That's why it's so important to know about techniques that can make it easier and faster to fall asleep.

Many people are helped to fall asleep ASMR, a technique that has become popular in Lately, this video must be listened to before going to bed with headphones:

How to fall asleep quickly spetsnaz method

The spetsnaz method is also called the method of V. Suvorov in a different way. He used this method of going to sleep to fall asleep at any time of the day and in any situation. The essence of the method is that you need:

Take a pose lying on your back;
Stretch your arms along the body;
Relax;
Imagine that you are in a pleasant place for you;
WITH eyes closed try to effortlessly roll the pupils under the upper shell of the eyelid.

This position of the body promotes relaxation, and the position of the eyes is similar to that observed during deep sleep. Thus, you kind of artificially push yourself to the phase of deep sleep.

Thus, without sleep, the human body is exhausted and is no longer able to function normally. With such pathological conditions you should definitely see a doctor. In the case when the problem is not so great and insomnia worries periodically, you should know how to fall asleep quickly if you can't sleep.

Video: 12 techniques for easy falling asleep

In this video, Artem Lobanov will talk about 12 really working ways that can put you to sleep in less than one minute:

Insomnia is expressed in full or partial absence sleep. Most often, a person cannot fall asleep for a long time, or awakening occurs much earlier than usual, and sleep is interrupted several times during the night for a long time. The cause of insomnia can be various diseases of a general nature, but it can also occur in healthy people with overwork or mental excitement. Insomnia is more common in people who do mental work. If insomnia is caused by any serious illness, you should consult a doctor to eliminate the cause of sleep disturbance. If sleep problems are associated with nervous excitement, for example, constant anxious thoughts about the impossibility of getting pregnant, you can use the means of traditional and alternative medicine.

Causes of insomnia

Sleep is necessary for people to recuperate and relax after a day spent in work and worries. However, not everyone can boast of a sound healthy sleep. Currently, insomnia is one of the most acute medical problems, which doctors around the world are working on. The matter is complicated by the fact that there is no one universal medicine that would help all people, just as there is no single cause that leads to insomnia. The intense rhythm of life, constant nervous stress, inadequate rest - all this leads to violations psychophysical state person to chronic fatigue.

In people with increased nervous excitability, sleep disturbance is initiated by even the most insignificant causes. Insomnia can be long, debilitating, when superficial sleep is accompanied by vivid dreams, sometimes nightmares. It can also be called various diseases of a general nature, accompanied by circulatory or nervous system disorders, attacks of coughing, shortness of breath, etc.

Especially often suffer from insomnia people who are constantly engaged in mental work. Many of them irrationally expend energy, overstrain. Among them there are many lovers of artificially invigorating themselves with strong tea and coffee. But this relieves fatigue only for a while, while fatigue is not removed and continues to grow. In order not to experience nervous insomnia, one should avoid strenuous activity in the evenings. mental work and activities that stimulate the nervous system.

Detailed method of how to fall asleep quickly

In the evening, feeling tired and looking forward to a sweet dream, you go to bed and ... you can't sleep. An hour passes, another trying to sleep, someone gets up, has a snack or watches TV, and then the next attempt to sleep. It turns out to fall asleep already in the morning, but you need to wake up early and you don’t feel like going to work ... Of course, you didn’t get enough sleep, and the mood, to put it mildly, is bad. This situation is familiar to many - this is insomnia.

To figure out how to fall asleep quickly, or at least fall asleep faster than you can fall asleep now, you need to understand the causes of your insomnia. Ask yourself: Why can't I sleep? Analyze the state of your health that can prevent you from falling asleep: pain, migraine, itching, nervous system disorders, chronic stress. If any of the above is observed, it is necessary to consult a doctor for examination and treatment. In this article, we will not analyze in detail the diseases that can cause insomnia, but we will talk about psychomotor insomnia.

If you can’t fall asleep quickly and various unnecessary thoughts come into your head, if you tend to mentally analyze your day in bed and make plans, if, perhaps, your leg or eye twitches nervously, then a few simple tips help you fall asleep quickly, sleep peacefully and get enough sleep.

Almost everyone knows about the benefits of a sleep routine and bedtime ritual, but few people use it to fall asleep faster. It is often impossible to observe the regimen, but to establish for yourself a certain ritual that prepares for a strong restful sleep, anyone can.

To fall asleep quickly, an hour before bedtime, it is advisable to take a warm shower (in no case hot, cold or contrast) or a bath, put on a cozy bathrobe, and ventilate the bedroom. You can drink a cup of weak tea, you can’t eat anything (dine at least an hour and a half before bedtime). Too aggressive TV programs only interfere with sleep, it is better to refuse to watch TV and work with a computer before going to bed, you can read something. All these actions are aimed at preliminary relaxation and calming of the nervous system.

The bed for sleep should be a pleasant temperature for you (if necessary, iron it), even, so that no discomfort prevents you from falling asleep. Pillow - not too big and soft. You can make your own pillow with herbal or buckwheat filler or buy one. It will turn out to fall asleep faster if the room is dark, if it interferes Moonlight- curtain the window. Heating radiators should be hung with a wet towel in order to maintain optimal air humidity, at which it is easier to breathe and, accordingly, easier to fall asleep. You can use a humidifier before bedtime, it is better to turn off the appliance during sleep.

Preparation for sleep is done, now let's try to fall asleep quickly:

Lie on the bed on your back, arms along the body, legs straight (not crossed). Make a few deep breaths. Stretch your whole body and arms and legs in turn, arch your back, bend and straighten your hands, try to yawn on purpose. This is necessary for the enrichment of blood with oxygen and a better supply of blood-enriched muscles and the brain. Do stretching until you can yawn naturally, without tension.

We continue to try to fall asleep, lying on our back, relax our hands, imagine that the hands become warmer, heavier, the heat moves up to the shoulders. Relax your legs, imagine that your legs are getting heavy, that you are lying barefoot on warm sand, relax your whole body. If at the same time thoughts continue to swarm in your head, buzz to yourself any sound that is convenient for you.

After 10-15 minutes from the beginning of falling asleep, there will be a desire to take a more comfortable position, roll over. Do this only when you are completely relaxed and ready to fall asleep.

During the day, you can practice relaxation and auto-training. The exact implementation of this technique allows you to quickly fall asleep even with severe and often recurring insomnia.

How to treat insomnia?

Home remedies for insomnia for healthy, but easily excitable people come down, first of all, to compliance correct mode sleep and simple sedative treatments before bed. With prolonged insomnia, along with the treatment prescribed by a doctor, a systematic intake for a certain time of some simple natural remedies folk medicine.

To prevent insomnia, you should go to bed and get up at the same hours, observing the body's natural biological rhythm. It is best to go to bed early and wake up early.

If you have only a short period of insomnia, such as when stressed, changes in diet and use of biologically active additives can help you get back to normal sleep.

A properly formulated diet will gradually bring your weight and body fat back to normal; as a result, you will be able to sleep better.

Elderly people and those who are engaged in mental work especially often suffer from insomnia. Most of them, in order to constantly be in good shape, drink strong tea or coffee in large quantities. It is not enough to say that it is bad for the body. Weakened by lack of sleep, the body can no longer fight on its own even with minor violations. People suffering from sleep disorders become inattentive, distracted, irritable; Over time, they can develop diseases such as hypertension, obesity, and even diabetes.

However, insomnia can and should be treated. For this purpose, they are used as medical chemicals prescribed by doctors, and natural. However, the latter are more popular. This is related to the fact that Alternative medicine offers products with a milder effect, having less side effects and most of them can be used by people suffering from some other disease. It should be said that a well-formed drug collection can save not only from insomnia, but at the same time from concomitant illness.

Don't lie down or try to sleep if you don't feel like sleeping. Try not to sleep during the day, even when you feel like it. Don't go to bed too early. Follow the diet. Do not eat before going to bed, after 18:00 do not drink tonic drinks (hot chocolate, coffee, tea). Try to play sports 2-3 times a week and do gymnastics daily in the morning or during the day, avoid intense exercise before bed. Hiking or cycling before going to bed has a relaxing effect,

Don't go to bed irritated. Try to relax at night - for this are good water procedures, light massage, meditation, an interesting (but not exciting) book.

Develop bedtime routines and follow them. Train yourself to go to bed at the same time. If you can't sleep, read a little or listen to soft music. Create comfortable conditions in the bedroom: ventilate the room before going to bed, eliminate extraneous sounds if they bother you, if the air in the bedroom is too dry, put a humidifier in it.

Do not take alcohol as sleeping pills although many may recommend it in small doses. Indeed, in some cases, alcohol contributes to better sleep, but this is an apparent improvement: sleep becomes shallow (superficial), fragmented, often short, alcohol can also cause morning headaches, fatigue, decreased performance during the day, which, in turn, exacerbates insomnia.

Folk remedies for insomnia

Herbs and preparations for insomnia

Grind 2 tablespoons of hop cones and pour 0.5 liters of boiling water, leave for 1 hour, strain. Drink with insomnia 0.25 cup 3 times a day 20 minutes before meals. The effect of this folk recipe from insomnia - relaxation and light anesthesia.

Pour 2 tablespoons of chopped rhizome with valerian roots with 1 cup of boiling water, insist. Take for insomnia 2 tablespoons 4 times a day. With insomnia, it is useful to inhale the aroma of valerian or infusion of valerian root at night for 5-10 minutes.

Take a pharmacy tincture of peony root 3 times a day, 1 teaspoon as a sedative folk remedy for insomnia.

Pour 4 tablespoons of dried motherwort herb with 1 cup of boiling water, insist in a thermos for 2 hours. Drink warm 0.3 cups 30 minutes before meals with insomnia, it has a calming effect.

Pharmacy tincture of Aralia Manchurian take 40 drops 3 times a day for insomnia.

Finely crush 2 tablespoons of hemp seeds, sift, pour 1 cup of hot boiled water. Insist, wrapped, 30-40 minutes. Drink with insomnia 0.5 cup 2 hours before bedtime. Then, after 1 hour, the rest, along with the sediment (necessarily warm). The course of treatment for insomnia - 2 weeks (more long-term treatment not recommended, may be habit-forming). You can take this folk remedy for occasional insomnia. Cannabis has a mild narcotic effect on the central nervous system.

Pour 100 g of chopped hawthorn fruits with 2 cups of water, simmer for 30 minutes, cool, strain. Take 50-100 ml 3 times a day after meals as a soothing and vitamin remedy.

Mix hawthorn tincture with 20% alcohol tincture propolis. Take for insomnia 20 drops 2-3 times a day 20 minutes before meals.

Take rhizomes with valerian roots and hop cones in equal proportions, pour 1 cup boiling water, insist. Drink as tea with honey at night for insomnia.

Take in equal parts rhizomes with valerian roots, motherwort herb, dill seed and cumin seed. Pour 2 tablespoons of the mixture with 1 cup boiling water. Insist 30 minutes. Drink 0.5 cup 2-3 times a day. This tea has a calming effect.

Mix 1 teaspoon of lemon balm herb and 1 teaspoon of orange peel. Pour this mixture with 1 cup boiling water, close tightly. Infuse for 10 minutes, strain, add 1 teaspoon pharmaceutical preparation tincture of valerian. Take this remedy 1 cup 2-3 times a day with natural honey (there is honey without dissolving it in the tincture). This tea has a calming effect.

Take in equal parts lemon balm herb, mint leaf, oregano herb. 1-3 tablespoons of the collection pour 0.5 liters of boiling water, insist in a thermos for 8 hours. Take for insomnia 1 glass 3 times a day.

Take 2 parts of the leaves of the three-leaf watch, 1 part of the rhizomes with the roots of valerian officinalis and peppermint leaves. Pour 2 tablespoons of dry ground mixture in a thermos with 0.5 liters of boiling water, leave for 30 minutes, strain. Drink 0.5 cup 2-3 times a day for nervous overexcitation and insomnia.

Take in equal parts by weight Veronica grass, fragrant violet grass, lavender flowers, lemon balm leaf, barberry fruits. Pour 1 tablespoon of the mixture with 1 cup of boiling water and insist until cool. Take a folk remedy for 1-2 cups of infusion in the evening with insomnia.

Take in equal parts blood-red hawthorn flowers, rhizomes with roots of valerian officinalis, peppermint leaf, white mistletoe grass, motherwort herb. Pour 1 tablespoon of the mixture with 1 glass of water, bring to a boil, leave for 30 minutes, strain. Drink the drug 1 glass in the morning and at night with increased irritability and insomnia.

Take 20 g of coriander fruit, lemon balm leaf, peppermint leaf. The entire amount of raw materials insist on a mixture of 100 ml of pure alcohol and 20 ml of water. Strain after 24 hours and squeeze raw materials; apply a handkerchief moistened with tincture to the temples and the back of the head for insomnia and headaches.

Take by weight 2 parts of peppermint leaf and water shamrock leaf, 3 parts of angelica root and rhizome with valerian roots. Brew 1 tablespoon of the mixture in 1 cup of boiling water, after 1 hour strain and drink this folk remedy for insomnia 0.3 cups 3 times a day.

Take in equal parts by weight fennel fruits, cumin fruits, motherwort herb and rhizomes with valerian roots. Brew 1 tablespoon of the mixture in 1 cup of boiling water, after 1 hour strain and drink such a folk remedy 0.3 cups 3 times a day for insomnia.

Take in equal parts by weight hop cones, rhizomes with valerian roots, lemon balm leaves, juniper fruits, horsetail grass. Pour 1 tablespoon of the mixture with 1 cup of boiling water and insist until cool. Take the remedy for 1-2 cups of infusion in the evening.

Take by weight 1 part of hop cones and peppermint leaf, 2 parts of lemon balm leaf, chamomile flowers, buckthorn bark, rhizomes with valerian roots. Prepare a decoction of 1 tablespoon of the collection for 1 cup cold water. Take 1-2 glasses at night for insomnia.

Take by weight 1 part of hop cones and rhizomes with valerian roots, 2 parts of peppermint leaf and water shamrock leaf. Brew 1 tablespoon of the mixture in 1 cup of boiling water, after 1 hour strain and drink the remedy 0.3 cups 3 times a day for insomnia.

Take 1 part of hop cones and motherwort grass, 2 parts of peppermint leaf, water shamrock leaf. Brew 2 tablespoons of the mixture with 2 cups of boiling water, boil for 5 minutes, leave for 20 minutes, strain and take 3 times a day for 0.5 cups 30 minutes before meals.

Take 20 g of peppermint leaves, lavender flowers, 30 g of chamomile flowers, rhizomes with valerian roots. Pour 2 tablespoons of the mixture with 1 cup of boiling water and insist for 15 minutes. Drink the infusion in sips per day for insomnia.

Take by weight 2 parts of wolf herb, wormwood herb, chicory root, 3 parts of watercress grass, buckthorn bark, rhizomes with valerian roots, 4 parts of veronica grass. Pour 1 tablespoon of the mixture with 1 cup of boiling water and insist until cool. Drink a remedy for insomnia in the evening, 1 glass.

Take in equal proportions by weight hop cones, rosemary leaf, peppermint leaf, lemon balm leaf, St. John's wort, rhizomes with valerian roots. Pour 2 tablespoons of the mixture with 1 cup of boiling water, leave for 15 minutes. Drink the infusion in sips per day for insomnia.

Home remedies for insomnia

To avoid insomnia, it is better to sleep on your stomach, placing your hands under a low pillow (if you do not have hypertension), and turning your face to the left. Relaxation in this position is more effective, it is the natural position in which children sleep. It is also useful to sleep on the left side - to improve the functioning of the gastrointestinal tract.

To fall asleep quickly, you need to develop a certain ritual of going to bed and stick to it: ventilate the room, take a shower, go to bed at the same time, etc. The body will adjust to the regimen and insomnia will leave you.

Stuff the pillow with mint leaves, geranium, oregano, fern, laurel, hazel, pine needles, rose petals to treat insomnia.

For insomnia, eat 1 onion at night. Onion is considered a sedative with hypnotic properties.

Mix 1 tablespoon of honey in 1 glass warm water and drink at night for insomnia.

Before going to bed, smear whiskey with lavender oil. The aroma of lovanda soothes, relieves stress, it is a good folk remedy for insomnia.

Put 3-5 drops of lavender oil on a piece of sugar and suck before going to bed to treat insomnia.

Hot foot baths at night relieve fatigue, calm the nervous system.

Diet for insomnia

A low-salt diet should be prescribed, as salt interferes with the onset of sleep. A balanced balanced diet will positive influence for treatment for insomnia. Such a diet should exclude white flour products, sugar, tea, coffee, chocolate, alcohol, fatty and fried foods, and spices. It is good to develop the habit of calmness and regularity in eating.

Non-traditional prescriptions for the treatment of insomnia in adults

Herbal “sleeping pills” pillows are useful for falling asleep as soon as possible. Vanga recommends that those suffering from insomnia sleep on a pillow stuffed with hay or dried hops and other aromatic plants: male fern leaves, noble laurel, hazel (hazel), immortelle flowers, pine needles, hop cones, mint herbs, geranium, oregano, rose petals.
They must be dried very quickly, avoiding overdrying, and stored in sealed plastic bags until needed. The following combinations of plants are best suited for stuffing pillows: laurel and fern in a 1: 1 ratio; laurel, fern and hops in a ratio of 1:2:3; fern, hops, laurel and mint in a ratio of 2:2:2:1. To flavor the air in the bedroom, small herbal pillows can be placed on the radiator. You can put a bag of not very dense fabric with chopped hops sewn into it (two tablespoons) under the pillow.

Before going to bed, it is good to take one tablespoon of honey and lubricate the whiskey with lavender oil, as well as drop it on a sugar cube (3-5 drops) and suck before going to bed. You can cook garlic with beans, grind, add sunflower oil. Spread whiskey with this ointment at night.

Boil a whole apple in a liter of water for one hour and drink the resulting liquid at night for several days in a row.

Warm hypnotic baths with the addition of essential oils are very effective: mint (five drops), chamomile (two drops) and orange (two drops). Take a bath in the evening before going to bed.
Hot foot baths at night also relieve fatigue, calm the nervous system, and improve sleep. Fragrant plants can also be used in soothing baths to promote good sleep. Sometimes it is enough to take baths several times with calendula flowers, string grass, mint, oregano, and sleep returns to normal. well known healing power pine baths.

For the treatment of both permanent and periodic insomnia, Vanga recommended drinking the following decoctions and infusions for two weeks:

A decoction of hawthorn fruits: boil 100 grams of crushed hawthorn fruits over low heat in 500 milliliters of water for half an hour, cool, strain. Take half a glass three times a day after meals.

Sage root decoction: Boil one tablespoon of sage roots with one glass of boiling milk and five grams of honey. Take a decoction in the form of heat for half an hour before bedtime.

Infusion of hawthorn flowers: one tablespoon of hawthorn flowers in half a glass of boiling water, insist for half an hour, strain. Take 2-4 tablespoons three times a day.

Infusion of elderberry root: brew one tablespoon of chopped Siberian elderberry root with a glass of boiling water, boil for 15 minutes on low heat, leave for half an hour, strain. Take one tablespoon per day.

Infusion of viburnum bark: Pour 10 grams of crushed viburnum bark with one glass of boiling water. Insist for half an hour, without cooling, strain. Take one tablespoon three times a day before meals.

Tincture of viburnum berries: grind 25 grams of viburnum berries in a mortar, pour three cups of boiling water, stirring gradually. Insist for three hours, strain. Take half a cup 4-5 times a day before meals.

Infusion of hemp seeds: finely crush two tablespoons of hemp seeds, sift, pour a glass of hot boiled water. Insist, wrapped, 30 - 40 minutes. Drink half a glass two hours before bedtime, an hour later, take the remaining infusion along with the sediment (necessarily warm).

Infusion of chamomile, peppermint, fennel and valerian: chamomile flowers, peppermint leaves, fennel fruit, valerian root, caraway seeds (all equally). Place 20 grams of raw materials in an enamel bowl, pour two glasses of hot boiled water, close the lid and heat in boiling water for 30 minutes.
Then cool for 10 minutes at room temperature. Squeeze out the remaining raw material. Bring the volume of the resulting infusion with boiled water to two glasses. Take one and a half to two glasses in the morning, a glass in the evening.

Infusion of cumin seeds: pour one tablespoon of crushed cumin seeds with one glass of boiling water. Insist two hours. Take half a cup before meals.

Infusion of dill seeds: boil 50 grams of dill seeds for 15-20 minutes over low heat in half a liter of red wine (cahors is very good). Insist, wrapped, one hour, then strain. Take one quarter cup before bed.

Infusion of hop cones: five grams of crushed hop cones in a glass of boiling water. Take one quarter cup four times a day 15 minutes before meals.

Infusion of hop cones: two teaspoons of hop cones in a glass of boiling water, insist, wrapped for four hours, strain. Take at night.

Alcohol tincture of hops: crushed hop cones and rakia (vodka) in a ratio of 1: 4 leave for two weeks in a dark place, strain, squeeze. Take five drops of tincture per tablespoon of cold boiled water twice a day (during the day before meals and in the evening before going to bed).

Infusion of various herbs: to collect, you need to take one teaspoon of lemon peel, two teaspoons of rose petals, two teaspoons of eucalyptus leaves, two teaspoons of common juniper branches, three teaspoons of sage herb and three teaspoons of thyme herb. Pour the crushed mixture with one liter of boiling water.

Insist in a thermos for six hours, strain. (For long-term storage you can add brandy (vodka). Spray the room with this infusion and take it orally with insomnia.

For those suffering from insomnia in the morning, afternoon and before going to bed, apply a mixture of wheat or rye bread, finely chopped fresh or pickled cucumbers, sour milk and clay.

If insomnia is caused by a rush of blood to the head, then it is very useful to apply mustard plasters or grated horseradish to the calves of the legs. Simultaneously with the application of mustard plasters or horseradish, it is recommended to drink pickled cucumber brine with honey, which soothes well: one tablespoon of honey per glass of cucumber brine.

Apply 15 leeches to the back of the neck and the back of the head. Treatment with leeches is especially beneficial for people of a full physique. With this method of treatment, it is very useful to stand in warm water (knee-deep) for no more than five minutes before going to bed.

It will be beneficial to lubricate the forehead with an ointment prepared from saffron, lettuce juice and squeezed poppy juice.

Among the remedies tested by Vanga is the following: take Ceylon cinnamon and saffron, dilute them in rose oil and lubricate the nose with this composition. On whiskey, she recommended applying an ointment from the peel of poppy boxes and mandrake root. This is enough for a good long sleep.

You should refrain from everything salty and spicy. It is also necessary to monitor regular bowel movements and lubricate the head with warm oils.

If insomnia occurs in old age, the patient should pour water on his head every night in which barley or chamomile was boiled. It lulls well. For the same purpose, you need to draw chamomile oil or iris oil, or saffron oil into your nose.

Proven folk remedies and recipes for insomnia

There is no more effective sleeping pill than honey, and at the same time it is absolutely harmless. And besides, it is recommended, if possible, to visit a steam bath and use an oak broom - this calms the nervous system.

Mix peppermint leaf - 30 g, motherwort herb - 30 g, valerian officinalis rhizome - 20 g, ordinary hop cones - 20 g. Take 10 g of the mixture, pour a glass of boiling water, heat in a boiling water bath for 15 minutes, cool, strain and bring boiled water the amount of infusion to the original volume. Drink 1/2 cup 3 times a day for nervous excitement and insomnia.

35 g of fragrant celery pour 1 liter of cold pre-boiled and cooled water and insist for 8 hours, then strain. Take 1 teaspoon 3 times a day. It is used as a means of deepening sleep and increasing its duration.

A tablespoon of crushed valerian roots is poured into a glass hot water, boil for 15 minutes on low heat, insist 10 minutes and filter. Take for insomnia, 1 tablespoon of decoction 3 times a day.

1 part of crushed hop cones insist 2 weeks on 4 parts of 40% alcohol, then filter and squeeze. Take 5 drops of tincture per 1 tablespoon of water 2 times a day before meals (the second time at night).

Mix 3 teaspoons of apple cider vinegar in a cup of honey. 1 Taking 2 teaspoons of this mixture before going to bed, you will fall asleep within half an hour after you go to bed. If you are very tired and weak in the middle of the night, you can repeat this sleeping pill. After all, honey has a good tonic and calming effect, but in combination with apple cider vinegar it is even more effective for insomnia.

Chamomile infusion. 1 tablespoon of flowers pour 200 ml of boiling water and leave for 30 minutes. Drink 70 ml an hour before meals.

A decoction of alfalfa. 5 tablespoons pour 200 ml of water, boil for 2-3 minutes, leave for 2 hours and drink 100 ml 3 times a day.

Dill infusion. 2 teaspoons of fruits pour 400 ml of boiling water for 10 minutes, take 3 times a day (dose for 2 days).

Infusion of woodruff fragrant. 2 tablespoons of dry grass pour 400 ml of boiling water, leave for 1 hour, drink 100 ml at night.

Mix 20 g of peppermint, three-leaf watch, valerian (rhizomes), hop cones. Pour a tablespoon of the collection for 30 minutes with 200 ml of boiling water, drink 100 ml 3 times - in the morning, afternoon, at night.

Mix 10 g of rhizomes of valerian, motherwort, hawthorn flowers, peppermint, white mistletoe. 1 tablespoon insist 30 minutes in 200 ml of boiling water, drink 1 glass in the morning and at night.

Combine 10 g of oregano herb and 5 g of valerian root. Boil 10 g of the collection for 10-12 minutes in 100 ml of water. Leave for 1 hour. Drink 100 ml at night.

Mix 5 g each of motherwort, thyme, calendula flowers. Boil 10 g of the collection for 10-15 minutes in 200 ml of water, leave for 1 hour. Drink 100 ml with honey at bedtime.

50 g of garden dill seeds are boiled over low heat in 0.5 liters of wine (cahors or red port). Before going to bed take 50-60 ml. Harmless, provides a deep healthy sleep.

20 g of dry chopped herb knotweed (highlander bird) pour a glass of boiling water and leave for 2 hours. Take 1 tablespoon 2-5 times a day.

3 tablespoons herb St. John's wort pour a glass of boiling water and leave for 2 hours. Take 1/3 cup 3 times a day before meals.

Pour 2 teaspoons of oregano herb with a glass of boiling water, leave for 20 minutes. Take 1/2 cup 3-4 times a day 20-30 minutes before meals while warm.

Pour 15 g of dry chopped fireweed herb (ivan-tea) with a glass of water, boil for 15 minutes, leave for 1 hour. Take a tablespoon 3-4 times a day before meals.

15 g of creeping thyme herb pour a glass of boiling water, steam for 30 minutes. Take a tablespoon 2-3 times a day.

Pour 15 g of motherwort herb with a glass of boiling water, leave for 30-40 minutes. Take a tablespoon 2 times in the afternoon.

Chamomile flowers, peppermint leaves, fennel fruits, common valerian rhizomes, common cumin fruits are mixed equally. Pour 10 g of the mixture with a glass of boiling water, heat in a boiling water bath for 30 minutes, cool for 10 minutes, strain, squeeze the raw materials and bring the amount of broth to the original volume with boiled water. Take 1-2 cups in the morning, a glass in the evening.

Collect peppermint leaves, real lavender flowers - 2 parts each; chamomile flowers, rhizome with roots of valerian officinalis - 3 parts each. Infuse two tablespoons of the mixture in a glass of boiling water for 15 minutes. Drink during the day in sips for insomnia.

The grass of Veronica officinalis, the herb of fragrant violet, the flowers of real lavender, the fruits of common barberry and the leaves of lemon balm are mixed equally. Pour a tablespoon of the mixture with a glass of boiling water and insist until cool. Take 1-2 glasses of infusion in the evening.

If insomnia is caused by a rush of blood to the head, then it is very useful to apply mustard plasters or grated horseradish to the calves of the legs. At the same time, it is recommended to drink cucumber pickle with honey, which also weakens well (1 tablespoon of honey per glass of cucumber pickle).

Common hop seedlings, peppermint leaves - 1 part each; leaves of lemon balm, chamomile flowers, brittle buckthorn bark, rhizome with roots of valerian officinalis - 2 parts each. Prepare a decoction at the rate of: a tablespoon of the collection per glass of water. Take 1-2 glasses at night.

Mix the herb of motherwort five-bladed, herb cudweed poppy - 3 parts each, common heather grass - 4 parts, rhizome with roots of valerian officinalis - 1 part. Four tablespoons of the mixture insist 10-12 hours in 1 liter of boiling water in a warm place and strain. Drink the entire infusion in sips throughout the day every hour. Recommended for insomnia, fearfulness, irritability.

St. John's wort herb, peppermint leaves, lemon balm leaves, common hop cones, rhizome with roots of valerian officinalis mixed equally. Infuse two tablespoons of the mixture for 15 minutes in a glass of boiling water in a warm place, strain. Drink in sips throughout the day.

A tablespoon of crushed fresh leaves lettuce (lettuce) pour a glass of boiling water, leave for 1-2 hours, strain. Drink 1/2 cup 2 times a day or 1 cup at night.

2 tablespoons of dry, finely ground blood-red hawthorn fruits pour 1.5 cups of boiling water. Drink in 3 divided doses 30 minutes before meals. Take for insomnia, especially for people with heart disease.

Valerian root - 2 parts, chamomile flowers - 3 parts, cumin fruits - 5 parts. Pour a tablespoon of the mixture with 1 cup of boiling water, leave for 30 minutes. Take 1/2 cup in the morning and at night for nervous excitement, irritability, insomnia.

Lemon balm leaves - 20 g, motherwort herb - 30 g, valerian roots - 30 g. Pour 300 ml of boiling water over a tablespoon of the mixture, leave for 2 hours, strain. Drink 1 glass of wine 3 times a day before meals. Apply with neurosis, insomnia, palpitations as a sedative and hypnotic.

Pour 2 tablespoons of chopped herb lemon balm with 2 cups of boiling water. Strain the cooled infusion. Drink everything in one day. Use as a sedative and hypnotic.

Pour 2 teaspoons of chopped motherwort herb with 200 ml of cold water and infuse for 8 hours (cold extraction). Drink everything during the day.

Valerian root - 40 g, sweet clover herb - 40 g, thyme herb - 50 g, oregano herb - 50 g, motherwort herb - 50 g. Brew two tablespoons of the mixture with 0.5 liters of boiling water. Drink 100 ml 3 times a day before meals. It is used as a sedative and hypnotic.

15-20 g of dry crushed roots and herbs of wormwood pour 1 cup of boiling water, insist, strain. Drink 1/2-1/3 cup of infusion 3 times a day before meals for nervous insomnia.

Valerian (root) - 10 g, peppermint (leaves) - 20 g, shamrock (leaves) - 20 g, hops (cones) - 10 g. A tablespoon of the collection is poured with 400 ml of boiling water, insisted for 30 minutes, filtered. Take 100 ml 2 times a day as a sedative for insomnia.

1 st. pour a spoonful of crushed valerian root with 1 glass of cold boiled water and insist for 7-8 hours. Strain the finished infusion. Take 1 tbsp. spoon 3 times a day and at bedtime. With increased nervous excitability, the dose can be increased to 1/2 cup 2-3 times a day.

1 st. pour a spoonful of crushed valerian root with 1 cup of hot water and heat in a water bath for 15-20 minutes. Cool the broth at room temperature and strain. Take 1 tbsp. spoon 3 times a day and at night.

1 st. pour a spoonful of valerian roots with 1 glass of cold boiled water and insist for a day. Strain the finished infusion. Take 1/3 cup 2-3 times a day and at bedtime.

2 tbsp. spoons of crushed roots of valerian officinalis pour 1 glass of vodka and leave for 2 weeks in a dark, cool place. Strain the finished tincture. Take 15-20 drops 2-3 times a day.

1 st. pour a spoonful of oregano herb with 1 glass of hot water and leave for 20-30 minutes. Strain the finished infusion. Take 1/3 cup 2-3 times a day.

Make a strong decoction of oregano and wash your hair with it.

1 st. Pour a spoonful of real lavender flowers with 1.5 cups of hot water and leave for 10-15 minutes. Strain the finished infusion.

Take 1 tbsp. spoon 2-3 times a day after meals.

Mix 1 tbsp. a spoonful of lavender flowers and 1 teaspoon of passionflower flowers. Pour the mixture with 2 cups of hot water and insist for 15-20 minutes. Strain the finished infusion. Take 0.4 cup 2-3 times a day.

1 st. pour a spoonful of lettuce leaves with 1 cup of hot water and cool at room temperature. Strain the finished infusion. Take 1/2 cup during the day 1-1.5 hours before meals.

You can also use fresh lettuce juice. Juice take 1-2 tbsp. spoons before meals.

11.1 a box of sleeping pill poppy pour 1/2 cup of hot water and heat for 10-15 minutes in a water bath. Cool the finished broth at room temperature and strain. Take 1-2 teaspoons at night.

1 teaspoon poppy flowers sleeping pills pour 1/2 cup of hot water and heat in a water bath for 10-15 minutes. Cool the finished broth at room temperature and strain. Take 1 tbsp. spoon 30-40 minutes before going to bed.

Pour 1 teaspoon of hypnotic poppy flowers with 1 cup of hot milk and heat in a water bath for 10-15 minutes. Cool the finished broth at room temperature, strain, add boiled milk to a volume of 200 ml. Take 1 tbsp. spoon half an hour before going to bed.

1 st. pour a spoonful of lemon balm herb with 1 glass of hot water and leave for 30-40 minutes. Strain the finished infusion. Take warm, 1 tbsp. spoon 3 times a day and at bedtime.

1 st. pour a spoonful of peppermint leaves with 1 cup of hot water and insist for 15-20 minutes. Strain the finished infusion. Take warm 2-3 times a day, half an hour before meals.

1 st. pour a spoonful of peppermint leaves with 1 cup of hot water and heat in a water bath for 15 minutes. Cool the finished broth at room temperature and strain. Take 1/3-1/2 cup 2-3 times a day and at night.

Can be applied mint tincture. Tincture take 15-30 drops 3 times a day.

1 glass oatmeal or grains of oats, pour 1 liter of hot water and cook until the mixture thickens. In the finished broth add 1 tbsp. a spoonful of honey and boil for another 2-3 minutes. Take warm, 1/2-1 cup 2-3 times a day.

1 st. pour a spoonful of green oat straw with 1 glass of vodka and leave for 2 weeks in a cool dark place. Strain the finished tincture. Take 20-30 drops per 1 tbsp. a spoonful of water 2-3 times a day and at bedtime.

1 st. Pour a spoonful of grains of oats with 2 cups of water and cook until it thickens. Strain the finished broth. Drink the entire serving during the day and at night.

At night, pour 1 glass of hot water 2 tbsp. spoons of grains of oats. In the morning, heat the infusion in a water bath for about 30-40 minutes. Cool the finished broth at room temperature. Drink the entire dose during the day.

1 st. pour a spoonful of crushed roots of an evasive peony with 1 glass of vodka and leave for 8-10 days in a warm, dark place. Strain the finished tincture. Take 20-30 drops 3 times a day.

Stir 1 tbsp. spoon of honey in 1 glass of warm water and drink at night. Before going to bed, smear whiskey with lavender oil or drip 3-5 drops of lavender oil on a piece of sugar, suck before going to bed.

Pour 100 g of crushed hawthorn fruits with 2 glasses of water, boil over low heat for half an hour, cool, strain. Take 50-100 ml 3 times a day after meals.

Take pharmacy tincture of peony root 3 times a day, 1 teaspoon.

Two st. spoons of herb fireweed angustifolia (willow-tea) pour 2 cups of boiling water and leave in a thermos for 6 hours. Drink in equal portions 3-4 times a day.

1 hour a spoonful of rhizomes and root of angelica descending (bear bunch) pour 1 glass of boiling water, insist. Take 1/2 cup 3-4 times a day.

1 st. brew a spoonful of crushed red elderberry root with 1 cup of boiling water, boil for 15 minutes over low heat, insist for half an hour, strain. Take 1 tbsp. spoon 2-3 times a day.

Take an infusion and decoction of the herb eryngium flat-leaved (calm grass, blue thistle).

Take 1 glass of lemon juice, 2 tbsp. spoons of buckwheat honey and walnut. honey and lemon juice mix until smooth, add crushed nuts. Take 1 tbsp. spoon before bed.

Take the zest from 1 lemon, 2 tbsp. spoons of rhizomes and roots of valerian, 3 tbsp. spoons of flower baskets of chamomile, 1 glass of water. Grind the zest and mix with herbs, pour boiling water over it, insist for 1 hour, then strain. Take chilled 1/2 cup 2 times a day - morning and evening, after meals.

Pour 1 tbsp. a spoonful of fresh chopped dill or dill seeds with 2 cups of water. Insist, strain, take 1 teaspoon before bedtime.

Take warm baths. The temperature of the water in the bath should be above 37-38 degrees. It is necessary to take a bath either before a meal, or 1.5-2 hours after a meal. The time spent in the bath should not exceed 20-25 minutes. It is better if the water does not cover the area of \u200b\u200bthe heart. Baths should not be taken every day.

Prevention of insomnia

To prevent insomnia, it is better to sleep on your stomach, turning your face to the left, on a low pillow (this is the natural position in which children sleep). It is useful to sleep on the left side, while improving the functioning of the gastrointestinal tract.

It must also be remembered that overwork, smoking, strong tea and coffee, and alcohol abuse upset sleep.

Sleep disorders affect many people of all 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 world's population is 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. Not a single self-respecting physician without a good reason would advise taking such drugs for a long time. Temporarily calming down and reducing stress will not cure insomnia.

The results of medical research have shown that long-term use sleeping pills can cause cancerous tumor and also lead to premature death. There are drugs that have 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 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 area. Your bed should be moderately soft, warm (but not hot), and smell good. Avoid obsessive odors that can give you a headache.

9. Relaxation. Many people find it helpful to relax before going to bed with a non-hot bath using sea salt.

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 exercise 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 of short-term disorders and chronic insomnia are distinguished. 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. Poor sleep, affecting the whole body, can cause malignant formations 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.

A person spends a third of his life sleeping. And this is good. After all, sleep is natural. physiological process necessary for the normal functioning of the body. In a dream, we restore strength, “digest” the information accumulated during the day and fight diseases.

1. Hang up

Not only children, but also adults should observe the sleep and wakefulness regimen. Define for yourself optimal time lights out and stick to it strictly, even on weekends.

2. Rise

Set not only the end time, but also the wake up time. Otherwise, the balance will be upset. Slept in bed for an hour longer? fall asleep in right time it will be very difficult.

3. Diary

One of the main causes of poor sleep is stress. We go to bed with a lot of bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To remedy the situation, start and at the end of the day “tell” him about everything that worries or upsets you. Psychologists have proven that journaling helps you focus on the positive rather than the negative aspects of life.

4. Magnesium

Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disturbances. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.

5. First aid kit

Sometimes medications can be the cause of poor sleep. If you are taking any pills and notice that your sleep has become worse, carefully study the annotation. Are there any side effects of insomnia?

6. Coffee

Caffeine reduces the level of adenosine, which makes it difficult for a person to quickly calm down and fall asleep. A cup of coffee with dinner can lead to insomnia or poor sleep quality. Therefore, try to drink coffee only in the morning.

7. Technology

To understand what specifically prevents you from sleeping well, refer to modern technologies. Exist mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help track the duration and quality of sleep. For example, for iOS there is an application Sleep Cycle , and for Android's SleepBot .

8. Sleep rate

Optimal sleep duration varies from person to person. But on average, it is believed that 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the death hormone) and various serious diseases. So try to get at least 7 hours of sleep a day.

9. Bonus

Has it been a tough week? Did you go to bed after midnight? Give yourself the bonus of an extra hour of sleep to rejuvenate and get back to your daily routine.

10. Siesta

A short afternoon nap is very good for health. But only a short one - no more than 30 minutes. If you doze for longer, the body will fall into deep stages sleep - it will be difficult to wake up and return to business.

11. Yula

Can't sleep? Do not roll from side to side, like a top. Get out of bed and do some quiet activity. For example, read or listen to the lounge.

12. Pets

Many people like to sleep with a loved one or. But, from the point of view healthy sleep, it is a bad idea. You can fall asleep in an embrace with Barsik, but then it is better to drive him to his place.

13. Alarm clock

Many people keep an alarm clock on their bedside table (and if the phone does it, then right under the pillow), which is actually a mistake. Constantly keeping track of time means being on edge. And stress, as you remember, equals bad sleep.

14. Curfew

Also, many spend the evening buried in a computer monitor or sitting in front of the TV. Then turn them off and "fall" into bed. But if you're aiming for a really healthy sleep, then two to three hours before lights out, arrange a curfew for all gadgets. The time before bed is time for relaxation.

15. Bedroom

Your brain should automatically associate the bedroom with relaxation. So please use this room for its intended purpose. Relax in bed. The bedroom is sleep and sex, not work and the Internet.

16. Comfort

For a good sleep, you need to create comfortable conditions: buy a comfortable mattress, hang blackout curtains on the windows, eliminate noise sources that prevent you from falling asleep. Sleep alone? Discuss with your partner what factors affect your and their sleep, and create an environment that is comfortable for both of you.

17. Temperature

16-24ºС - this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.

18. Light

Bright lighting, and sometimes "harmless" light from the TV, can also create problems with sleep. If it is impossible to eliminate light sources, then so that they do not interfere with your rest, use a sleep mask.

19. Workout

Physical exercises not only strengthen strength and develop endurance, but also improve the quality of sleep. We are talking, in particular, about aerobic exercises that saturate the body with oxygen.

20. Everything has its time

Sport improves the quality of sleep, but you should finish your workout at least 2 hours before lights out. After all, physical exercises saturate the body not only with oxygen, but also with adrenaline, and it is a bad “sleeping pill”.

21. Muscle relaxation

Before going to bed, it is better to carry out the so-called muscle relaxation. It consists in alternately tensing and relaxing different muscle groups. We strained the muscles of the legs, counted to five, relaxed; tense the press, one-two-three-four-five, exhale, etc. This procedure can be done while lying in bed. Meditation also helps prepare the body for sleep.

22. Walks

Another secret to good sleep is evening walks. Even if it is not very warm outside and you are too lazy to get ready, overcome yourself. You will be surprised how much better you will sleep at night if you walk for half an hour before going to bed.

23. Hot shower or bath

Before going to bed, the body must relax, so before you go to the realm of Morpheus, treat yourself to spa treatments. A hot shower or bath will help relieve stress and make you sleepy.

24. Music

In addition to the bath, music has a very calming effect on the body. Classical, folk or jazz - everyone has their own melodies that give harmony. Find one that brings you peace and listen to it before bed.

25. Lavender

Aromas also affect the quality of sleep. Lavender - excellent tool from insomnia. Use scented candles or essential oils to fill the bedroom before bedtime with the scent of lavender.

26. Warmth

As you already know, it should be cool outside, but inside, on the contrary, it should be warm. Drink a glass of warm milk, cocoa or tea before going to bed, and you will immediately want to sleep.

27. Chamomile tea

By the way, about tea. This is a "grandmother's" remedy for a sound and healthy sleep. Chamomile has a calming effect, which means it helps fight main reason bad sleep - stress.

What do you do to sleep well?