Insomnia and a detailed method of how to fall asleep quickly. I want to sleep but I can't sleep

When a person is very tired and wants to sleep, sometimes he cannot sleep. Such a feeling negatively affects the psyche, the person becomes irritable. It is important to know the causes of this problem, as well as ways to deal with such a situation.

Why not sleep if you want to sleep

Most often, insomnia, even with great fatigue, occurs due to such reasons:

• powerful mental activity before bedtime. For example, a quarrel with another person can provoke aggression, which will make it difficult to relax in order to fall asleep after a working day;
• excitement and expectation of some event;
• the development of chronic insomnia, when sleep does not come every night even after a too hard day at work.

Chronic insomnia needs mandatory treatment. Therefore, go to a doctor - a psychotherapist. The specialist will help to find out the true cause of insomnia, as well as successfully eliminate it.

External causes

1. Often a person cannot fall asleep when the room is cool or hot, stuffy or not fresh air.
2. Insomnia can also disturb when a person sleeps on an uncomfortable bed, a pillow with a prickly blanket.
3. Noise and uncomfortable lighting also affect sleep, even if a person is very tired and wants to sleep.

Body problems

1. Insomnia can be caused by age-related changes in the body, non-observance of biorhythms, hunger, thirst, overeating, physical overwork.
2. Often a person cannot fall asleep with a stuffy nose, pain in the throat, head, limbs, abdomen, or other parts of the body.
3. Sleep is disturbed due to problems in the functioning of the nervous or endocrine system.

Psychological reasons

The psychological causes of insomnia include anxiety, depression, and agitation. Often, anxiety and depression are disturbing at the same time, and a person, even if he is very tired, still cannot fall asleep.

What to do and how to fight

If you want to fall asleep, but it doesn’t work, use the following tips from psychologists:

1. Before going to bed, turn off the TV and avoid reading newspapers. If a book or a program is interesting, they make the brain excited, but on the contrary, it needs to calm down and tune in to rest.
2. You need to go to bed not when you are supposed to, but when you want to. After all, it makes no sense to go to bed at 9 and toss and turn until 12.
3. In the evening, try to do quiet things. Before going to bed, do not plan work for tomorrow. It is best to plan the next day one and a half hours before the night's rest.
4. Before going to bed, it is recommended to perform special breathing exercises to relax.
5. If 20 minutes after you lie down in bed sleep has not come, get up. Try to do something that will help you relax.
6. Before going to bed, ventilate the bedroom and make sure that the air temperature is not higher than 20 degrees. If necessary, to humidify too dry air in a room in winter, use a humidifier or hang a towel soaked in water on radiators.
7. In no case do not start counting objects to fall asleep. Counting, on the contrary, provokes the work of the brain and does not allow you to fall asleep even more.
8. It is recommended to go in for sports three hours before a night's rest.
9. Try to eat dinner two to three hours before bed. Evening meals should be light, satisfying and healthy at the same time.
10. Eliminate daytime rest if you suffer from insomnia at night.
11. It is not recommended to drink coffee, alcohol and smoke before going to bed.
12. Listen to your favorite relaxing music.

For better sleep, you can eat a teaspoon of honey in the evening with warm milk. It happens that you have a nightmare and it is difficult to fall asleep further. In this case, come up with a good ending to a bad dream.

Sleep hygiene rules:

• Go to bed and get up in the morning at the same time.
• In the evening, three hours before a night's rest, organize physical exercises.
• Take a cool shower before bed to help you fall asleep faster.
• Sleep on a wide, firm bed with a comfortable mattress and a flat surface.
• Sleep in dark underwear and comfortable nightwear.
• Use the bed only for sleeping. Thanks to this, the association of bed - sleep will be fixed in you.

When falling asleep, create all conditions so that the head is cold and the legs are warm.

In order to quickly fall asleep in the evening, it is recommended to take evening walks in the fresh air before going to bed.

For relaxation, you can ask one of the family members to massage the back, lower back and legs. To relieve fatigue, take water treatments - a warm bath or shower. Sometimes they can be combined with aromatherapy. Pine needles, hop cones, geranium grass, rose petals, laurel leaves, buckwheat husks or thyme soothe and provide a sleepy state. But, before using aromatherapy to improve sleep, consult your doctor, and also check if there is an allergic reaction to the herbs and oils that will be used for the procedure.

Insomnia needs to determine the cause of its occurrence, as well as its successful elimination. So if you can't fall asleep, get up, do any quiet thing and try to go back to bed. For frequent sleep problems, it is recommended to consult a specialist for help. The doctor will find out the reason for the inability to fall asleep after a hard day, and also tell you what measures will help eliminate the problem and establish a night's sleep.

Insomnia for a modern person, sleep disturbance in men, adolescents, women, including pregnant women, has acquired a persistent chronic form in recent years. How to normalize sleep and fall asleep quickly in order to feel cheerful, rested in the morning?

Insomnia - from English the word insomnia is translated as Insomnia - there are various forms of sleep disturbance that occur for various reasons.

What to do if you have insomnia and can't sleep? When you go to bed in the evening, you often feel that you want to sleep, and you only need to touch your favorite pillow, wrap yourself in a warm blanket, and you will quickly fall into a sweet, serene, sound sleep that will last all night to sleep well.

Razgadamus advises to learn: How to choose the right direction for restful sleep?

After lying for an hour, two, three, and sometimes until the morning, without closing your eyes all night (and when you don’t sleep, the night time drags on slowly, it seems endless), you realize that the dream has passed, numerous attempts to fall asleep have failed, and you don’t know what to do about insomnia.

What is insomnia: typical symptoms

The cause of sleep disorders is often attributed to an uncomfortable pillow, a hard mattress on the bed, noise in the house, annoying street sounds that prevent you from falling asleep quickly. Sleep disturbance causes discomfort and loss of strength, a sleepy person feels overwhelmed, it is difficult for him to assess the events taking place around him, a working day from lack of sleep is even more difficult than an anxious sleepless night.

Sleep problems at night are often the cause of health problems and have characteristic symptoms. When a healthy person who leads a healthy lifestyle, observes the rules of nutrition and rest, does not sleep, staying awake for several hours at night, which has become a habit, is alarming, especially if it causes irritability in a person.

How many hours do you need to sleep? Given the physiological characteristics of people, it should be noted that people of different age groups need different sleep duration, which has nothing to do with insomnia. People who are not predisposed to long sleep from birth need 5-6 hours to get a good night's sleep and at the same time feel cheerful in the morning. Others do not manage to rest, no matter how many hours they sleep at night and during the day.

Sleep disturbance in the modern world, associated with stress, physical inactivity and overwork, is becoming a common form of neurosis, which affects a decrease in working capacity, a depressed emotional state of a person, and chronic diseases arising from constant insomnia.

Read: Why can't you take pictures of sleeping people?

Signs of insomnia:

• waking up too early in the morning;
• waking up several times a night;
• lack of sleep for no apparent reason;
• constant daytime sleepiness, fatigue;
• the need for the use of sleeping pills, to quickly fall asleep and sleep soundly.

Insomnia is a condition without sleep, in which a person is deprived of proper rest. You can sleep at night for 8-10 hours, the time a person needs for a good sleep, but during the day you can be in an angry state, while feeling tired, exhausted, and drowsy. These are symptoms characteristic of insomnia, signs that you can get rid of on your own at home, having the desire and following the simple advice of psychologists, thanks to which you can quickly fall asleep.

Causes of insomnia

Doctors consider the main causes of insomnia in people to be stress, an unhealthy lifestyle, and the presence of bad habits. Insomnia has physiological and psychological causes of sleep disturbance.

Insomnia can be short-lived and last 1-2 days, the cause of restless sleep can be unfinished business, difficult to resolve problems at work, household chores, anxiety for a sick loved one.

If insomnia torments you from time to time, is not constant, then you should not worry about a short-term lack of sleep, you should leave worries in the past, do not worry about the future in the name of good rest, and then you will fall asleep quickly.

It will be interesting: Why you can not sleep in front of the mirror.

When a person suffers, does not know what to do in order to fall asleep quickly, when people are unable to relax and fall asleep, doctors diagnose insomnia. The main cause of sleep disorders in most cases, according to medical indications, is the physical or mental state of a person:

• characteristic diseases: hyperthyroidism - increased thyroid function, ailments associated with kidney function, Parkinson's syndrome, allergies;
• taking certain medications: medicines for ARVI, painkillers, tablets containing caffeine or alcohol;
• psychological state: constant stress, post-traumatic disorders, depression.

Before you start treating insomnia, you should identify the causes that cause the disease. In the absence of visible causes - anxiety, constant stress, regular pain in chronic ailments - or if the symptoms appeared against the background of a bad mood, it will be possible to determine why insomnia appeared and find an effective treatment or a quick way to get rid of sleep disturbance.

Doctors, psychologists and somnologists - specialists who study sleep disorders in humans, doctors who treat pathologies associated with a popular illness among women, men, children - help treat severe forms of the disease in pregnant women, successfully put into practice effective methods of getting rid of insomnia in neglected cases.

You can deal with lack of sleep on your own at home. We offer 5 effective ways to solve the problem, helping to establish a disturbed sleep pattern, forget about daytime problems at night, quickly relax and fall asleep:

#1: Sleep at least 8 hours.

This is the first rule and the number of hours assigned to the human body for recuperation, proper rest and sleep. 8 hours of sleep is considered optimal for maintaining good physical health and youth. You should not expect to get enough sleep over the weekend, it is impossible to compensate for a week's lack of sleep in two days, you need to sleep normally every day.

The easiest and most effective way to combat insomnia is self-massage. You can do massage yourself before going to bed, or lying in bed when you can’t sleep. Do a facial massage, knead your palms with your hands, massage your fingertips. Massage will relax the body, simple exercises for 5 minutes will help you fall asleep faster.

#2: Refusal of the TV and computer before going to bed.

You should not watch horror films, science fiction films, read negative news at night. The list of banned films includes comedies, romantic series that cause compassion, tears and feelings. To relax, it is better to read a book of calm content.

An effective method to fall asleep quickly is to eat, but, of course, not a stack of homemade pancakes. Often, when you can’t sleep, you want to eat. Don't force yourself to fall asleep. Tossing and turning for hours in bed can only aggravate the situation, cause even more anxiety.

Get out of bed, go to the kitchen and drink a glass of warm milk or eat a piece of cheese, a banana, or make a cup of herbal tea. Put on a quiet, soothing tune. When you feel sleep returning, return to bed.

Foods such as bananas, dates, milk, and cheese contain tryptophan. The amino acid tryptophan promotes the production of serotonin in the human body, a hormone that causes a feeling of emotional calm, a sense of well-being and relaxation.

A proper dinner in the evening should consist of carbohydrates that calm the nervous system: a piece of homemade cookie cake, a small portion of sweet porridge - such a menu is considered an effective sleeping pill.

#3: Useful awakening.

Somnologists believe that waking a person during slow-wave sleep is harmful. It will be difficult for him to get up in the morning and in the afternoon he will not leave the feeling of fatigue. Awakening from REM sleep, on the contrary, is easier, even if you managed to oversleep less than usual. Scientists have found that a complete sleep cycle begins with a slow phase and ends with a fast sleep phase, the duration of a complete sleep cycle is one and a half hours. It turns out that if a person fell asleep, then it is impossible to wake him up for an hour and a half.

Read: What is polyphasic sleep - sleep phases.

A short walk before going to bed contributes to falling asleep quickly and waking up easily - one of the ways to combat insomnia.

#4: Sports activities no later than 6 hours before bedtime.

Sports and increased physical activity in the evening, stimulating the nervous system, causes a person to have problems sleeping. In the evening, sports training, exercises should be abandoned, sports should be completed no later than 6 hours before bedtime.

But if you couldn’t meet your workout schedule, be sure to relieve stress at home by taking a warm, relaxing herbal bath.

Infusions of wormwood, tincture of valerian and dill tea are considered effective sedatives. The beneficial properties of dill have been known since antiquity: fresh grass, dried seeds of a garden plant are used in folk medicine for the treatment of a number of diseases, including insomnia. Dill tea recipe: 1 tablespoon of seeds is poured with a glass of boiling water, tea is infused for an hour. Take dill tea before going to bed - drink it warm.

#5: Arrangement of a sleeping place.

Properly equipped bed, bed - the key to a good night's sleep. When choosing bed linen, give preference to natural fabrics. For a long sound sleep, it is better to choose bed linen made of cotton.

Down pillows should be discarded in favor of bamboo filler or wool. For quick falling asleep in the pillow or near the pillow at the head of the bed, you can put a gauze bag with herbs: chamomile, hop cones, pine needles. Plants containing essential oils are the best hypnotic, harmless, soporific effect.

The bed should have a comfortable mattress; It is important that the bed is breathable. You can’t read in bed, the sleeping place should only remind you of a dream.

How to prevent insomnia

• create comfortable sleeping conditions in the bedroom;
• do not overeat at night, do not drink strong tea, coffee and alcohol in the evening;
• try to stick to the rest regime - go to bed and wake up at the same time;
• go to bed with the lights off.

razgadamus.ru

What is insomnia and what are its symptoms?

Sleep disorders are a fairly popular neurosis that affects a person's emotional state, energy, health, and performance. Chronic insomnia is often the cause of serious health problems. However, small changes in your life and certain exercises can save you from anxious nights.

Signs of insomnia:

• difficulty falling asleep;
• early awakening;
• the need for alcohol or sleeping pills to sleep soundly;
• fatigue, daytime sleepiness, irritability or inability to focus on the work process;
• occasional awakenings at night.

Insomnia is a sleep disorder when a person is unable to fully rest. As a result, in the morning he feels tired and irritable. Keep in mind that people need different amounts of sleep. The degree of the disease is determined by the quality of sleep, how you feel in the morning, and how long it takes to fall asleep. You can even sleep at night for the prescribed 8 hours, but if later in the daytime you feel tired and sleepy, then you can already be diagnosed with insomnia.

Causes of insomnia

Insomnia can also act as a consequence of a wrong lifestyle or bad habits. For example, this applies to caffeine lovers or those people who experience stress on a daily basis.

Still, there is great news - most sleep disorders can be cured! This can be done without taking medication.

Physiological and psychological causes

Sometimes sleep disturbance is temporary (just a couple of days). In such situations, a person also has temporary negative factors - stress or strong unrest before an upcoming event. At other times, insomnia is a persistent phenomenon that needs to be dealt with.

Sometimes the main problem of the appearance of symptoms of sleep disturbance concerns the mental or physical activity of a person:

• Psychological factors that cause unpleasant symptoms: recurrent depression, post-traumatic stress disorder, anxiety, bipolar disorder, constant stress.
• Medications that adversely affect sleep: medicines for flu or colds, including painkillers, alcohol, caffeine, corticosteroids.
• Some diseases: Parkinson's syndrome, increased thyroid function, kidney pathology, reflux (acid), allergic reactions, severe persistent pain, asthma, cancer.

Chronic insomnia: main factors

Before proceeding with the treatment of this disease, it is necessary to analyze the possible causes of its occurrence. Factors such as constant anxiety, stress, depression, bad habits, and so on have a negative effect on sleep. Once you can determine for yourself why you have insomnia, you can find the most effective treatment.

• Are there regular stresses?
• Is there constant depression or just a bad mood?
• Don't have the strength to deal with chronic feelings of intense excitement or anxiety?
• Perhaps you are using honey preparations that can disrupt sound sleep?
• Do you have illnesses that affect sleep?
• Does the atmosphere in the house contribute to a comfortable and relaxing holiday?
• Do you spend enough time outdoors every day?
• Do you have a stable sleep schedule (do you fall asleep at the same time)?

Treatments for insomnia

Before you start treatment, please note that some of the things you do to beat the disease can make you feel worse. For example, we are talking about alcoholic beverages or strong sleeping pills - this is not a method of restoring healthy sleep. You should also pay attention to the amount of coffee consumed during the day. It happens that it is enough for a person to correct his negative habits, get rid of them, as a healthy and sound sleep returns to them.

Instead of bad habits, you need to introduce new ones into your life that will contribute to sound and healthy sleep:

• Make sure your bedroom is cool, quiet and dark. Elevated air temperature, harsh light or the slightest rustle can be serious causes of sleep deprivation. Then you can use earplugs, a sleep mask or light-blocking curtains, a fan.
• Set the right rhythm of wakefulness and sleep - try to fall asleep and wake up at the same time. This also applies to weekends.
• Short sleep should be avoided during the day. Load yourself up more.
• Avoid anxiety or stress before bed. This includes exercise, conflicts or discussions, TV, video games, computer.
• Do not use gadgets with bright backlight before going to bed.
• Try to eliminate or limit to a minimum the consumption of caffeine, alcohol or nicotine.

Keeping a diary to identify bad habits is a condition for defeating insomnia

Sometimes a person gets so used to certain actions that he completely ceases to attach any significance to them. In other words, he does not even imagine that this action can adversely affect his health.

Perhaps the quality of your sleep is affected by a small cup of your favorite coffee every day. On the other hand, maybe you are just used to watching TV until late at night and your body has already developed its own sleep and wake schedule. To reveal hidden habits, it is best to keep a diary.

All you have to do is write down all the details about your daily habits. sleep rhythms, symptoms, and insomnia. Such details include the time and place of falling asleep, the time of waking up, what you like to drink and eat, and so on.

Preparing the body for the night mode

At night, melatonin is synthesized by certain structures of the brain, which helps the body regulate the correct sleep-wake rhythm. Since melatonin is controlled by light, a lack of natural light during the day can make you sleepy, while too much dim lighting at night can suppress melatonin production and cause sleep disturbances.

To avoid such problems, follow these tips:

• Increase your time in nature. Take breaks between work outdoors in sunlight, try not to wear sunglasses over your eyes, and open blinds and curtains during the day.
• Limit artificial light at night. To increase your melatonin production, turn on dim lights, cover your bedroom windows, avoid harsh lights, and turn off your television, smartphones, and monitors. If there is no way to darken the room, you can use a special eye mask.

What to do about lack of sleep?

“Insomnia tormented me, what should I do?” – we hear this question from our clients more and more often. Of course, the more difficulty you have with sleep, the more it starts to invade your thoughts. You may be afraid to fall asleep because you are simply sure that restless sleep awaits you for many hours. Maybe you're worried because you have a tough day tomorrow, and if you don't get your eight hours of sleep, you're sure you'll blow up an important presentation at work. Expecting trouble sleeping only exacerbates the insomnia situation, the excitement fills your body with adrenaline, and while you think about it, you can’t fall asleep.

How to learn to identify your bed not with insomnia, but with good sleep and rest?

If fear is getting in the way of your ability to relax at night, there are some techniques that can help.

You need to adhere to some requirements:

• The bedroom is exclusively for sleeping. Don't watch TV, don't work, don't use gadgets. The goal is to establish clear associations of your bedroom with relaxation, with sleep.
• If sleep doesn't come to you, don't stay in bed. Don't try to force sleep. Tossing and turning can only increase anxiety. Get up, go to another room and, for example, read a book, drink a cup of warm, weak tea, take a bath, or turn on soothing music. When you feel that sleep is returning to you, return to bed.
• Move the room clock out of sight. You will be upset, nervous and worried even more when you see the minutes go by without sleep. Everything must be done to eliminate anxiety conditions.

The fight against insomnia is doomed to failure if you constantly feed it with your negative thoughts.

How do you deal with shift work?

Night work or an unstable schedule can ruin your sleep. But you can limit the negative impact by practicing a healthy lifestyle and following the tips below:

• Adjust your sleep-wake rhythm - turn on bright electric lamps or fluorescent lamps at work, and put on high-quality sunglasses that protect your eyes from the sun when you return home.
• Spend less time commuting to your work office - it takes hours of your sleep. The more time you spend commuting home, the harder it will be to get yourself to sleep after work.
• Avoid frequent shift schedule changes.
• Make your bedroom light - and noise - impenetrable. Use special curtains or an eye mask, turn off the phone, turn on soothing music during daytime sleep.

General strategy for managing chronic insomnia

You lie at night with your eyes open thinking “what if?” and come up with worst-case scenarios? Chronic anxiety is a mental habit that you can overcome if you learn it.

Negative thoughts that need to be discarded and replaced with correct ones

Unrealistic expectations: “I have to get enough sleep at night like a normal person”;
Solution: “Many people have trouble falling asleep from time to time. I need to practice more”;

Exaggeration: "Again a night of sleepless suffering";
Solution: “Not every night is the same. Sometimes I sleep better than usual”;

Catastrophizing: "If I don't get enough sleep, I'll ruin the presentation and jeopardize my work";
Solution: “I can go to the presentation even if I'm tired. I can still relax and unwind even if I can't sleep";

Desperation: “I will never be able to sleep well. It's out of my control";
Solution: “Insomnia will soon disappear. As soon as I do not worry, I can focus on the right actions and be able to overcome this ailment ”;

Divination: “To fall asleep at night, I will spend at least an hour. I know it for sure”;
Solution: “I don't know what's going to happen tonight. Perhaps I will be able to fall asleep quickly if I use the practices I have read about”;

Remember, replacing bad thoughts with good ones takes a lot of time and practice. You can create your own list of negative thoughts that prevent you from falling asleep, as well as come up with answers to them.

Using relaxation to fight insomnia

Relaxation techniques such as meditation, deep breathing, yoga, and tai chi can help calm your mind and reduce tension. And that's without the side effects of sleep medication!

These methods are in addition to the main methods of relaxation, but the effect can be quite noticeable. You can use them regularly, every time before going to bed or when you wake up in the middle of the night:

• Progressive relaxation of all muscles of the body. Sit comfortably in a lying position. You need to start with the legs - strain the muscles as much as possible. Hold for a count of 10 and then relax. Do the exercise for all muscle groups separately, following the direction from the legs to the head. See more details here.
• Diaphragmatic breathing. Many people do not even know that breathing properly means taking deep breaths. When we breathe deeply, it helps the body to relax as much as possible. Do the exercise slowly and with your eyes closed. We exhale through the mouth, and inhale through the nose.

To develop relaxation skills, it is necessary to practice these methods regularly. The technique justifies itself, because as a result you gain power over your own body. You can use these techniques all the time.

The vicious circle of insomnia

Poor sleep usually leads to stress and gives rise to disturbing thoughts about the impossibility of sleep. This in turn leads to constant tension and a negative habit of falling asleep with sleeping pills or alcohol, as well as developing a habit of taking naps during the day to make up for lost sleep at night. This leads to further aggravation of the insomnia problem. This is the so-called "vicious cycle of insomnia".

Techniques for dealing with negative thoughts that interfere with falling asleep, as well as relaxation exercises, are the main components of the so-called cognitive behavioral therapy (CBT), one of the most effective areas of modern psychotherapy. CBT is not only about creating positive habits, but it also promotes a change in thoughts and attitudes towards sleep, which can also help to get rid of insomnia, reduce stress and stop the cycle of insomnia.

At the same time, psychotherapy can be much safer and more effective in combating rest disturbance than sleeping pills. However, it is not an instant remedy as it takes time and persistence.

At first, your condition may even worsen, especially if the therapist recommends sleep restriction therapy, in which you will have to reduce the amount of rest.

Insomnia - it is necessary to fight correctly (about sedatives and sleeping pills)

If you cannot sleep at night, the easiest thing to do is to take sleeping pills, but this is not a way out, since the medicine will not eliminate the very cause of insomnia, and in some cases will only exacerbate the problem. In any case, before taking any action, it is important to consult a doctor in this matter.

There are many different dietary and herbal supplements that promote sleep. Some of them, such as chamomile and lemon balm herbal teas, are harmless in most cases, while others can have a lot of side effects.

They may not be effective for everyone, but two of the most popular supplements can be distinguished:

• Melatonin is a hormone that is naturally synthesized in the human body at night. Experience shows that this supplement can be effective for short-term use to correct the "internal clock", for example, when traveling. However, side effects can be observed, one of them is drowsiness the next day.
• Valerian is a mildly sedative herb that can help you sleep better. However, the quality of valerian supplements varies considerably.

Over-the-counter sleeping pills

The main component of such medicines is often an antihistamine, usually taken in cases of allergies, hay fever and cold symptoms. Therefore, the use of these drugs for a long period of time is not recommended. In most cases, sleep experts oppose the use of sleeping pills, even questioning their effectiveness due to a number of side effects and a lack of safety information.

While an insomnia drug can provide temporary relief when you fall asleep, it is still best to use the drug only as a last resort and only in limited amounts. To get started, try changing your daily routine, your habits, and your attitude to sleep. As experience shows, changing the lifestyle and behavior of a person gives the best and longest effect in the fight against insomnia.

When should you seek professional treatment for insomnia?

If you have already tried the above insomnia remedies and methods on your own and are still having trouble getting to sleep, you need a psychologist or other sleep disorder specialist who will be able to help you. You need to seek professional help in the following cases:

• insomnia does not respond to self-help strategies;
• sleep disturbance causes serious problems at home, at work or at school;
• you are experiencing severe symptoms such as chest pain or shortness of breath;
• insomnia comes almost every night and progresses.

Before contacting a psychologist, it is advisable to undergo a medical examination. Your doctor will either diagnose an organic disease, or it will be clear that we are talking about a neurosis. In the second case, i.e. if insomnia is due to a mental factor, you should start working with a competent psychologist or psychotherapist.

vsdhelp.com

Insomnia torments - when does it become dangerous?

Insomnia is a sleep disorder that often becomes chronic and causes exhaustion of the nervous system. This is a dangerous and debilitating condition that can lead to a psycho-emotional breakdown or cause constant drowsiness and decreased daytime performance. And this already creates a certain threat to the life and health of a person if he is engaged in work that requires the utmost concentration of attention and speed of reactions. In addition, constant lack of sleep in the most negative way affects the health and well-being of a person and can cause serious diseases associated with disruption of the heart, brain, and endocrine system.

Insomnia has many faces - it manifests itself in different forms. Some wake up from any rustle, others cannot fall asleep until dawn or sleep in fits and starts, as sleep is interrupted several times a night. There is only one result - in the morning a person feels overwhelmed and so tired, as if he did not go to bed at all. What to do if insomnia does not let go for a week and how to return a sound and healthy sleep? It is best to contact a specialist with your problem who will help you find out the causes of this condition, because sleep disorders can indicate serious health problems that manifest themselves in this way.

You will be diagnosed with insomnia if sleep disturbances occur three times a week and this condition lasts for at least a month. At the same time, experts distinguish between short-term (when difficulties with sleep appear periodically) and chronic insomnia (when the problem occurs every night for a long time). What signs indicate the development of insomnia?

• inability to fall asleep quickly even with severe physical fatigue;
• superficial nature of sleep, a person can wake up from any rustle and faint noise;
• sleep is interrupted several times a night, a person sleeps in fits and starts and may wake up long before dawn, unable to fall asleep again;
• insomnia torments all night and lets go only in the morning when you need to get up for work or study.

If you have any of the above signs, then you are experiencing a persistent sleep disorder. To understand how to deal with the problem, try to find out the reason that provokes this condition.

Why insomnia occurs: the main causes

The most common factors that cause sleep disorders are:

• Wrong way of life. The habit of eating well at night, watching a new movie with chases and shootings, playing a computer game, brainstorming while doing homework or preparing for an exam - all this excites the nervous system and contributes to sleep disturbance.
• Hypodynamia, sedentary work, lack of movement or vice versa, active evening life with visits to bars, clubs, dances and new acquaintances that evoke strong emotions and do not allow you to relax and fall asleep.
• Nervous strain or chronic stress associated with problems at work and scrolling in the head of certain negative situations.
• Change of habitual way of life. Often, sleep problems occur when spending the night in an unfamiliar place (on a tourist trip, visiting or on a business trip);
• Poor sleeping conditions (heavy, stale air in the room, uncomfortable bed, heat in the summer, lantern light outside the window);
• Bad habits. Abuse of stimulant drinks (strong tea, coffee, tonics), smoking, drinking alcohol. Another negative factor is overeating, eating fatty, spicy, high-calorie foods before bedtime.
• Health problems. Chronic insomnia often accompanies various diseases and can signal neurological disorders, pathologies of the cardiovascular, digestive, and endocrine systems.
• Pregnancy. During the bearing of a child, “hormonal storms” rage in a woman’s body, which can cause problems with sleep. In late pregnancy, the big belly, the pressure of the uterus and the movement of the baby interfere with sleep.

As you can see, there are many reasons for sleep disorders. What to do if insomnia at night affects health and reduces the quality of life? First you need to understand the mechanism and, in accordance with this, adjust the rhythm and lifestyle.

How do we fall asleep and what are the consequences of insomnia?

Somnologists say that a state is considered normal when falling asleep is preceded by a process of internal inhibition. It is expressed in the fact that at the level of the subcortex in the human brain, the intensity of nerve impulses decreases, the activity of almost all subcortical cells slows down, and after a short time a state of drowsiness occurs. At the same time, a person feels a strong drowsiness, a desire to lie down and relax.

Those cells that remain in an uninhibited state are called sentinel cells and their ratio to inhibited neurons determines the depth of sleep. Accordingly, the more cells are involved in the process of inhibition, the deeper our sleep. Gradually, we move from a state of drowsiness to the second and third stages of sleep, when the body temperature slightly decreases, the muscles relax, breathing slows down and the sleep hormone melatonin is produced. At the fourth stage, a person falls into a deep sleep, and at the fifth stage, he begins to dream. These are the stages of healthy sleep, which our body needs for normal life.

But if these processes are violated, a failure occurs at the physiological level and night insomnia is formed. As a result, the nervous system practically does not rest and the person becomes overly irritable, feels constant fatigue, drowsiness, problems with memory and concentration. Unpleasant consequences of poor sleep are reduced performance, physical and psychological discomfort, increased risk of diseases of the brain, heart and blood vessels. What to do with chronic insomnia and how to deal with sleep disorders?

Ways to deal with insomnia

To cope with the problem on your own, first of all, you need to reconsider your lifestyle and adjust the daily routine so that you fall asleep and wake up at the same time. It is believed that the optimal time for a night's rest should be at least 8 hours. Therefore, you need to comply with this norm and not relax even on weekends, trying to get enough sleep for the whole week. Firstly, you will not be able to compensate for the lack of sleep that has been accumulating for a week in two days, and secondly, the violation of the regime will result in the fact that on the night from Sunday to Monday you will not be able to fall asleep at the usual time.

Any physical activity, training, jogging and other sporting activities must end before 19 pm. After this time, you should calmly dine (but do not overeat) in a calm home environment, take a warm bath, in which you can add decoctions of herbs with a sedative effect, ventilate the room and slowly get ready for bed. Quiet music or reading a book before going to bed has a soporific effect on someone, others use psychological methods, discard disturbing thoughts, meditate and tune in to relaxation. You can drink a cup of warm milk or tea, brewing a collection of medicinal herbs with a sedative effect.

You should definitely not take alcohol, smoke, drink coffee, take heavy, fatty foods before bedtime. You should not watch TV, play computer games, scroll through the negative situations that happened during the day in your head. Create a pleasant, soothing environment in the bedroom, prepare a comfortable bed, choose the right pillow, provide fresh air at a comfortable temperature, in a word, create all the conditions for a restful sleep.

But what if insomnia during pregnancy exhausts a woman and complicates this difficult period for her? All the tips are applicable in this case, the main thing is to learn to relax and forget about the anxieties of the day before going to bed. Relaxation techniques, breathing exercises, and yoga classes help a lot with this. Using them, a woman can achieve the desired effect without the use of medical methods that are contraindicated during childbearing.

Insomnia medications

If you have tried all available means, but have not been able to cope with the problem, there is only one way out - to seek help from a specialist. Sleep disorders are dealt with by a somnologist, if there is no such specialist in your clinic, you can contact a therapist or neurologist. In most cases, sleeping pills or drugs with a strong sedative (sedative) effect are used to combat insomnia. But the fact is that most drugs for insomnia have a toxic effect, cause a lot of side effects, and their improper use can provoke life-threatening situations. In addition, almost all strong sleeping pills provoke addiction, and a person can no longer fall asleep without a pill.

Therefore, sleeping pills should be taken only in severe cases and on the recommendation of a doctor, for a short time. Such medicines can be purchased at the pharmacy only with a prescription. However, there are a number of plant-based products that are released freely. They have a slight sedative effect, make it easier to fall asleep and at the same time are completely safe for life and health. These include the following drugs:

1. Novo-Passit;
2. Persen;
3. Tenoten;
4. Calm down;
5. Valerian extract;
6. Dormiplant.

In combination with the correct daily routine, compliance with the regime of work and rest, as well as all of the above recommendations, such funds have a positive effect and help normalize sleep.

ethnoscience

If you don’t know what to do, folk remedies for insomnia, which have long been successfully used by our ancestors, will help.

Decoctions of medicinal herbs. If you take a cup of decoction of oregano, valerian, peony, motherwort, lemon balm or thyme at night, it is not difficult to normalize the condition and return a healthy and sound sleep. You can brew herbs with a calming effect separately or prepare preparations by mixing plant materials in equal proportions. The classic recipe for making a decoction is as follows: take 2 tbsp. l. herbs for 200 ml of boiling water, brew, cover the dishes with a lid and let it brew for 15-20 minutes. Ready broth is filtered and drunk warm before going to bed.

Relaxing massage with natural oils. It gives a very good effect and makes it easier to fall asleep. You need to massage the neck and shoulder area, temples, hands and feet. Olive, sunflower or any vegetable oil is slightly warmed up and 2-3 drops of lavender, mint, valerian, lemon balm, rose or rosemary ether are added to it. The body is massaged for 10-15 minutes, it helps to relax and relieve daytime stress.

Soothing bath. Before going to bed, a warm bath will help you get ready for sleep, and the calming and relaxing effect of the procedure will be enhanced if you add herbal decoctions or a few drops of essential oils to the water, which have a sedative effect. You can simply make a foot bath with the same composition and take it for 15 minutes.

At least once a month, every second inhabitant of a modern metropolis is faced with the problem of sleep disturbance (insomnia). If such problems are episodic, they go away on their own very quickly. But what annoyance is caused by the very fact of impotence and loss of control over one's own body, which stubbornly refuses to fall asleep. And if lack of sleep becomes chronic, and insomnia becomes a frequent visitor, what kind of emotional peace can we talk about?

Healthy people considered the causes and methods of dealing with insomnia for those people who cannot fall asleep only periodically, and for those who do not sleep constantly.

From a medical point of view, sleep disorders can be divided into four types:

1. difficulty falling asleep, to which external causes or any disease lead, are characterized by a lack of sleep until 2-5 o'clock in the morning;
2. difficulty maintaining sleep- in this case, there is an inability to fall asleep during a nocturnal awakening, which is accompanied by unpleasant sensations or a feeling of fear;
3. early awakenings- at the same time, the process of falling asleep is not disturbed, but waking up at 3-4 a.m. with a further inability to fall asleep is exhausting;
4. poor sleep quality- a feeling of weakness, weakness after waking up, a feeling that you did not rest after sleep.

If you cannot fall asleep normally for a month or longer, you can talk about chronic insomnia, which is a serious sleep disorder, because in this case its cycle is disturbed.

Factors that cause sleep disorders

To the main causes of insomnia relate:

• excessive nervous excitement and depression accumulated during the day;
• the habit of taking work home;
• tea, coffee, alcohol, smoked cigarette before going to bed;
• excessive physical or mental fatigue;
• the mode of sleep and wakefulness that has gone astray due to the peculiarities of work and lifestyle;
• certain drugs (neurotropic drugs, some drugs used for heart and lung diseases);
• late dinner, fatty foods, or, conversely, a feeling of hunger;
• poor external conditions - the presence of noise, light, uncomfortable bed linen, bad bed, TV turned on, poorly ventilated room, heat.

Sleep disorders can have organic character. So, in women, insomnia can be observed at the moments of hormonal changes in the body (before the start of the monthly cycle, during pregnancy, menopause).

Air travel with jet lag also has a negative impact.

Such manifestations of certain diseases as itching, pain, high temperature can also cause insomnia.

And if you like to watch an exciting movie or read the news before going to bed, then insomnia cannot be avoided due to the fact that the information received captures all the attention, and the body cannot prepare for sleep.

Who is most likely to stay awake at night?

According to the reasons that cause sleep disturbance, we can say that they are most often encountered by people who are subject to excessive stress at work, this is especially true for leaders.

Of course, each age has its own experiences. students are busy preparing for classes and sessions, after graduating from the university, entering adulthood - the question of where to go to work, how to succeed in life, build a career. Yes, and heart matters do not allow you to sleep peacefully.

They also express their dissatisfaction with the quality and duration of sleep. people over 40 who have certain health problems. They complain of trouble falling asleep, often waking up at night feeling palpitations or shortness of breath. Most often these are people with neurological or somatic diseases, which are accompanied by mood swings and asthenia.

Insomnia can be disturbing and during pregnancy when the growing fetus does not allow you to lie down comfortably. Well and after the birth of a child the mode of life changes, adjusting to the rhythm of the newborn.

At old people the development of insomnia may be associated with age-related changes. At children- with too much activity before bedtime, since at this age the inhibitory mechanisms of the nervous system are still weak.

Ways to deal with insomnia

How to fall asleep quickly if you do not want to sleep? This question is asked by all people suffering from insomnia. And really, what to do, there are all the sheep already counted, but the dream never came?

First of all, you need to find out the causes of sleep disturbance and direct all your efforts to combat them.

Very important in the fight against insomnia is compliance with sleep and wakefulness. Since sleep is an integral part of our biorhythm, you should go to bed at the same time. Irregularity in this matter threatens to reduce the quality of sleep.

If you like to take work home and finish it before bed, it's time to break this habit! The evening is a time for rest and relaxation., and not physical and mental stress leading to insomnia.

Sleep as much as your body needs! Someone will say that even 4 hours is enough for him to rest. It may, of course, be so ... But one should not think that this time is enough for everyone. Each person is individual, so listen to yourself and determine the time of night sleep that is sufficient for yourself.

In many cases, getting rid of insomnia helps proper dinner. No greasy, heavy meals before bed! Hungry, of course, is also not worth going to bed, but a light dinner is quite enough.

Sleeping during the day will only exacerbate the problems with falling asleep. It is not recommended to sleep during the day, as it reduces the need for nighttime sleep.

If you can't sleep at night, do not drink coffee, tea and alcohol before bedtime, as well as smoke. As you know, caffeine has a stimulating effect on the nervous system, so drinking coffee, tea, cola is unacceptable in the evening. Nicotine and alcohol have a similar effect.

A comfortable environment is the key to a good night's sleep! To sleep comfortably, take care of creating a cozy atmosphere in your bedroom. Hang thick curtains on the windows, ventilate the room before going to bed. If noise interferes, earplugs will be a real salvation for you. Pay attention to the bed you sleep on. It should be spacious enough, with a comfortable mattress, pillow. Choose comfortable bedding. Keep pets out of the bedroom as they create extra noise.

Because the the bed should evoke only pleasant associations - either sleep or sex- do not rush to drag textbooks, gadgets and, moreover, work into bed. If sleep does not come, read a book while sitting in an armchair, do monotonous, but not hard work - knitting, embroidery, for example.

In addition, it is worth paying attention to the recent sleep improvement techniques. One of them, ASMR (Autonomous sensory meridian response), otherwise called "brain orgasm", is based on the use of audio and video recordings containing various pleasant sounds (the crackle of fire, the crunch of snow underfoot, the sound of the sea), or a video with a female voice, which, by the way, produces the greatest effect. And here it’s not even the topic, and not the language that matters. The atmosphere that sets you up for a serene sleep is created by gentle, quiet, soothing words. And although there are no official studies proving the effectiveness of this technique yet, users, among whom, oddly enough, the majority are women, note that it helps fight insomnia, panic attacks and anxiety.

If physical or mental stress interferes with normal sleep, it will help to effectively cope with them. autogenic training. This type of relaxation teaches a person to relax properly, to control his breathing and the temperature of the skin of his hands. Some people, thanks to such training, can sleep a well-defined amount of time during the day. For example, John F. Kennedy, in order to maintain cheerfulness and efficiency during the day, slept between meetings for 10 minutes right in the chair.

Treatment of insomnia with folk remedies

Nature has come up with many means of combating sleep disorders. First of all, it is the application medicinal herbs. Effective folk remedies for insomnia are decoctions of chamomile, primrose, dill, lemon balm tea, hop infusion (contraindicated in pregnant and lactating mothers), which should be taken about an hour before bedtime.

Possible use medicinal pad. To do this, thyme and wormwood are mixed in equal parts (mint can be used instead of thyme), 2 parts of hops are added to them. This herbal mixture is sewn into a small bag and kept at the head of the bed.

It is also an effective remedy for insomnia. If you cannot fall asleep, use aromatic oils that will help relieve stress, irritation, and normalize the nervous system. In this case, you can use aroma lamp with oils of lavender, lemon balm, chamomile, valerian, rosewood, basil, anise, and add these essential oils to warm water when taking a fragrant bath before bed.

Massage with essential oils It will also set you up for restful sleep. To do this, mix 1 part rosemary oil with 3 parts ginger oil and 10 parts corn oil. In this case, you can do the massage yourself, rubbing the mixture with light massage movements all over the body.

In addition, it is noticed that Some foods have a hypnotic effect. So, to combat insomnia, you can use green onions, eating it before bedtime on its own or adding it to a vegetable salad. Warm milk with honey, drunk after dinner, will also set you up for a restful sleep. As it turned out, buckwheat porridge helps fight insomnia. It also has an excellent hypnotic effect, if you eat it in small portions 4 times a day.

How to normalize sleep for people working the night shift?

It has been proven that people who work shift work are much more prone to insomnia. What to do if changing jobs is not an option?

Since melatonin (the hormone responsible for regulating sleep) is produced at night, when working in night shifts, increase the lighting of the workplace. During the daytime rest, on the contrary, close the windows with thick curtains, wear a night blindfold. At home, spend evenings in dim lighting, and during the day - fill the room with light as much as possible. Thus, the difference between sleep and wakefulness will increase significantly.

Important is quality and quantity of sleep. Try to fall asleep at the same time. If the shift schedule is flexible, do not make long naps.

Consumption of coffee and other energy drinks is allowed only at the beginning of the shift.

How to deal with sleep disorders during pregnancy?

Regular or episodic insomnia during pregnancy is a common and quite natural phenomenon. So, in the first trimester, a woman experiences hormonal changes in the body, which adapt her to a new state and put her on alert. In the second trimester, the tummy is already beginning to grow, and in the third, all thoughts are occupied with the upcoming birth and the fears associated with it. It is clear that there is no time for sleep.

Especially pronounced sleep problems begin in the third trimester, which is due to certain physiological reasons:

• activation of the child at night;
• heartburn, convulsions, shortness of breath;
• pain in the lumbar and back;
• itching of the skin of the abdomen due to stretching of the skin;
• nighttime urge to urinate;
• inability to find a comfortable sleeping position due to a large belly.

In addition, fatigue can make itself felt, especially when the age of the expectant mother is already well over 25.

What to do when during pregnancy you want to sleep, but it is impossible to fall asleep? The tips are in many ways similar to those that a non-pregnant person with insomnia should also follow.

Strive to get up in the morning at the same time and follow the daily routine. It is advisable to get up at 8-9 o'clock in the morning. Of course, after a sleepless night it is hard, but excessive daytime sleep in itself can already cause insomnia.

Use the bed only for night sleep. Of course, this does not mean that a pregnant woman cannot lie down at all during the day. Just use, for example, the sofa that stands in the living room. And then the bed will subconsciously be associated with a night's sleep.

Diet is a special question in such a situation. But, nevertheless, try to make the last meal 2 hours before bedtime. Heaviness in the stomach will definitely not contribute to comfortable falling asleep. If it’s completely unbearable, a glass of yogurt, kefir, fruit or vegetable salad will be enough. An hour before bedtime, you can drink herbal tea or warm milk.

In order to relieve itching of stretching skin, lubricate it with a soothing, hypoallergenic cream, lotion or milk.

Has a good relaxing effect foot and ankle massage.

Pay special attention sleep accessories. The nightgown or pajamas you wear should be made from natural materials. A pregnancy pillow can also help you fall asleep, which can be purchased at specialty stores.

And remember that the use of sleeping pills is highly undesirable and contraindicated.

What not to do in order to fall asleep?

What exactly you should not do with insomnia is to start using sleeping pills on your own. They can only be appointed by a specialist after the examination.

In addition, by no means do not take such drugs for longer than indicated in the instructions or recommended by a doctor.

Do not overdo it with the implementation of recommendations that contribute to normal sleep. So, reading a book will certainly speed up the process of going to bed, but only if this book is paper. E-books and smartphones will not contribute to the normalization of sleep.

Calming fees should be taken an hour before bedtime, and right before bedtime it is better not to drink anything so that in the middle of the night you do not interrupt sleep due to sudden urge to urinate.

How to look good after a sleepless night?

To eliminate the traces of a sleepless night, you can adopt a few secrets.

• Remove swelling of the face, give it a beautiful color and restore blood circulation will help cold water. To do this, you just need to wash with cold water. This will invigorate you and give your face freshness.
• The aroma of peppermint has a stimulating effect on the brain. And the combination of cool water with a shower gel containing citrus and grapefruit fragrances will help you recharge your energy for the whole day.
• Help relieve puffiness under the eyes cucumber circles applied for 10 minutes to the eyelids.
• To give energy to the skin of the face will help a kind compress of freshly squeezed orange juice. In the juice you need to moisten a napkin and put it on your face for 5 minutes.
• Small charge It will also help to clear up the rest of the sleep and cheer up.

Did you know that lack of sleep leads to brain aging by 7 years?

As it turned out, man, the only one of all mammals, is able to arbitrarily postpone the moment of onset of sleep.

Sleep deprivation is a form of torture.

People who sleep less than they need to fully rest are more likely to increase their appetite due to a decrease in the level of leptin, a hormone that regulates appetite.

Women are more likely than men to complain of insomnia, but they turn to specialists less frequently. It is worth noting that poor sleep in women is caused by personal reasons, and in men, as a rule, social ones.

It has been established that widowed people suffer from sleep disorders more often than family ones, and housewives and pensioners are more likely than people who are engaged in physical labor.

But among the inhabitants of the village, insomnia is less common than among the inhabitants of the city, and this despite the fact that in rural areas they sleep much less.

Insomnia is one of the main causes of aviation, industrial, railway and automobile accidents.

Annual losses of the global economy from insomnia are estimated at hundreds of billions of dollars a year.

In adults, the main cause of insomnia is an uncomfortable work schedule.

I would like to say that long-term sleep disorders are a very serious matter, requiring investigation of the causes of their occurrence, followed by work to eliminate them. So take care of yourself and get enough sleep! This will preserve health, beauty and youth!

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After a tiring day at work, sleep often turns out to be a real salvation from fatigue and bad mood. Yes, and after being in the sun, it would also not hurt to take a nap for an hour or two ... A well-slept person gets out of bed in the morning in a great mood, he is full of energy and ready for any work. But, unfortunately, it is not always possible to quickly fall asleep. You can toss and turn in bed for more than one hour, drearily counting the time remaining until the alarm goes off. What are the causes of insomnia, and how to fall asleep if you can't sleep? Let's try to figure it out.

Good sleep is the basis of excellent well-being

To sleep and feel good, a person must spend a certain amount of time in a dream. Usually it is about 8 hours. There are people who sleep 4 hours a day and at the same time are cheerful, full of strength and energy, but this is rather an exception.

In addition to the duration of sleep, its quality is of great importance. When a person rests calmly and in comfortable conditions, then 6 hours will be enough for him to restore his strength.

People's lives are also different. Someone easily gets up with the first rays of the sun, for others, getting up before 10 am is a real disaster. In order not to be tormented by the question of how to fall asleep if you can’t sleep, you need to try to combine yours with the daily routine. To do this, you can choose a suitable work schedule, postpone important things for that part of the day when the body does not feel tired.

Causes of insomnia

When a person really is enough for him 10 minutes to fall asleep soundly. If the process dragged on, most likely, an uninvited guest came - insomnia. Note that the reasons here can be completely different. And what if you can't sleep? First you need to determine what was the source of the problem. These include:

1. Serious emotional or physical stress. Going to bed in a state of severe stress, a person cannot get rid of the events of the past day. As a result, sleep disappears completely.

2. A sharp change in the daily routine. Sometimes you have to stay up for a long time, although the time when a person usually does this is long gone. Such problems are faced by students preparing for exams, tourists who fall into a different time zone, people working in shifts.

3. Headache or toothache, stomach cramps are the real enemies of good sleep.

4. Uncomfortable conditions. Uncomfortable bed, stuffy air, new environment - all this prevents you from falling asleep quickly and having a good rest.

What gets in the way of good sleep?

Can't sleep at night, what should I do? This question torments many people. In this case, it is first better to deal with what cannot be done immediately before bedtime. After that, insomnia may go away on its own. So, shortly before bedtime, you can’t:

1. Have a hearty dinner. The last meal should be about two hours before bedtime. The gastrointestinal tract also needs rest. If the body is busy digesting food, then it will be difficult to fall asleep, and it will not work to fully relax.

Drink tea, coffee, other tonic drinks just before bedtime.

3. Take a hot bath. This procedure gives a feeling of relaxation, although the high temperature of the water will accelerate blood circulation, increase the pulse. Falling asleep after such a shake is quite difficult.

4. Watch horror movies or psychological thrillers. The strong emotional arousal that such viewing will lead to does not contribute to peace and falling asleep as soon as possible.

Remedies to help you fall asleep faster

How to fall asleep if you can't sleep? Some techniques can help in this matter, providing not only a quick fall asleep, but also a good rest for the whole organism. Let's take a look at the most popular methods:

1. Before going to bed, you need to ventilate the room. Stuffy air and high temperature will not only prevent you from falling asleep peacefully, but can also cause nightmares.

2. Make your bed properly. Linen should be made from natural materials, and it should be laid neatly, without folds and lumps. In such a clean and comfortable bed you will want to fall asleep immediately!

3. You can listen to pleasant relaxing music, preferably classical. It helps to fall asleep quickly watching a calm movie that does not have a very exciting plot.

4. If it is not possible to get rid of obsessive thoughts about various matters and problems,

you can try to pronounce them in a whisper. This should be done slowly, all the while reducing the pace. Gradually, thoughts will become confused, and you will fall asleep.

5. It is worth trying to follow a certain regimen. and get up at the same time every day. Even if you went to bed late or fell asleep, you need to get up at the usual time the next morning. It will be much easier to fall asleep at night.

6. Helps you fall asleep faster and a proven way to monotonously count imaginary objects. What do they consider? Sheep, to fall asleep faster, are best suited for counting. Many people fall asleep without having mastered the first hundred of these cute animals.

Medications

Many people, tormented by the question of how to fall asleep if they can’t sleep, stop at the use of sleeping pills. This is not the best option, especially if the drugs are purchased without a doctor's prescription. But if nothing else helps, instead of potent drugs, you can try taking decoctions of soothing herbs at night: thyme. Valerian tincture relaxes and puts thoughts in order.