Unable to sleep at night. Easy ways to fall asleep if a person can't do it

You're still toiling, martyr, can't you fall asleep? And somewhere there, the son of my mother's friend - the one with whom everything is better than everyone else - sees the third dream. What happened to you, how did you bring yourself to such a life? Nervous, sleepy; like the entrails of an unfortunate man who has a red-hot tin poured into his mouth. Well, it remains to resort to extreme measures. We hope that your sleep problems are not caused by pangs of conscience.

Keep yourself awake

I know. This makes no sense. Why do you force yourself to stay awake when you try to sleep?

You are like a baby who tries to stay awake but falls asleep anyway.

The paradox is that when you try to fall asleep, most often the opposite effect occurs: sleep, as they say, in one eye. A study at the University of Glasgow found that participants who had trouble falling asleep were able to fall asleep faster with Paradoxical Intention (PN). They were instructed to lie down in bed and try to stay awake with their eyes open. And what do you think? Everyone fell asleep, and even faster than the rest.

Use the 4-7-8 sleep method

This method was first used by scientist and thinker Andrew Weil. According to the creator, he puts you to sleep in just a minute. Its essence is that a natural tranquilizer is created for the nervous system, which, by increasing the amount of oxygen in the blood, slows down the heart rate and releases more carbon dioxide from the lungs. Here's what you need to do for this:

Press the tip of your tongue against the roof of your mouth just behind your front teeth. Keep it in this position throughout the exercise.
Take a strong breath through your mouth.
Close your mouth and take a leisurely four-second breath through your nose.
Hold your breath completely for seven seconds.
For eight seconds, exhale strongly through your mouth with a characteristic whistling sound.
Now repeat the above cycle three more times, and you will be happy.

The doctor's colleagues do not approve of the method, but they cannot argue with its effectiveness.

Use progressive muscle relaxation

As you lie in bed, slowly tense and then relax every muscle in your body. Start with the leg muscles. First the feet, then the calves, the muscles of the thighs, the buttocks, the stomach, etc., gradually making their way to the neck and head. If you do not want to strain completely, you can repeat this exercise only with your toes, alternately tensing and relaxing them 7 times. Tighten your muscles for at least five seconds, and then relax for 30 seconds, no more. Then continue on to the head.

Listen to classical music

What could be more beautiful than marvelous classical music? What calms the soul better than God's flutes and heavenly harps? There is probably something, yes. And studies have shown that classical or any music with a tempo from 60 to 80 BPM (which is 3 times slower than in VZM battles), a regular rhythm, low tones and calm melodies can help put your violent body to sleep.

In a 2008 study, students aged 19 to 28 who listened to relaxing classical music 45 minutes before bed showed a significant improvement in sleep quality. Therefore, Chopin's nocturne No. 2, Puccini's Gianni Sicchi will help you, as well as the best Russian classical composer of the second half of the 20th century.

Put on your socks

The best predictor of falling asleep quickly is warm feet and hands. This is evidenced by studies published in the journal Nature. The participants in the experiment were placed near their feet with a hot water bottle, which dilated the blood vessels, thereby increasing heat loss. This caused a redistribution of heat throughout the body and is thought to have led to the changes that occur in the human body as it prepares for sleep. That is, melatonin begins to stand out and the body falls into hibernation.

The same result can be achieved by wearing wear or even mittens. In the summer it can cause discomfort, but in the winter - just right.

Cool down your room

For optimal sleep, the recommended bedroom temperature should be around 20 degrees. When you fall asleep, your body temperature decreases. And the cooler the room, the better. If the temperature is much lower or higher than recommended, then the phase of REM sleep begins - the stage with the highest brain activity. Metabolism in it is higher, spontaneous rapid eye movements occur, and sometimes small body movements. At this stage, it is usually difficult to wake the sleeper.

Turn off your digital devices

When it gets dark, your body increases the levels of hormones that make you sleepy. That's why we're ready to crawl into bed soon after it's completely dark.

But when you're fiddling with your smartphone or even watching TV, you're preventing the creation of sleep-inducing hormones by keeping you awake. And it will turn out to pass out only if you really want to sleep, and the body is exhausted. It follows that in order to fall asleep quickly, you need to turn off all electronics with a bright screen at least an hour before bed. Then it will be easier to relax.

Live in darkness

In addition to turning off digital devices, you should turn off all lights in your bedroom. Try to keep the room as dark as possible. Turn off the night light first. You are a man, and no babayka should scare you. If a lantern on the street illuminates the room, like a direct beam of a spotlight, then you should think about thick curtains or blinds.

Melatonin to the rescue

Melatonin is a natural hormone that is produced in our body. If you're having trouble falling asleep, you may not be producing enough melatonin. However, you can get it from the outside, as additives. In small doses, it is safe for both long-term and short-term use. However, it may cause some side effects such as morning sleepiness and overly vivid dreams.
Talk to your doctor about the best dose, as this is too individual. For adults, melatonin is prescribed in doses ranging from 0.2 mg to 20.0 mg, depending on the reason for use.

Sleep by your side

If you want to quickly fall into a deep sleep, then roll over on your side. Snoring and respiratory arrest are much more common when you sleep on your back. In fact, the back is so closely associated with sleep apnea that doctors prescribe lateral sleep as a treatment. When you sleep on your back, gravity causes your tongue to relax at the back of your throat, blocking your airways and making breathing difficult. So lie on your side. And sleep is healthier, and the top is happy.

Hold a pillow between your knees to relieve tension in your hips and back. Also, make sure your head and neck are properly supported with a good pillow.

In addition to these methods to help you fall asleep faster, you can make a few lifestyle changes to help you get a good night's sleep. Here are some ideas for this.

Such a boring thing as a schedule has an impact even on such a blissful process as sleep. Just go to bed and wake up at the same time every day.

Reduce the amount of alcohol you drink in the evenings, especially during the last few hours. Although, it would seem, alcohol helps to get drunk and causes drowsiness. But the quality of sleep leaves much to be desired. How to live with it, to be honest, it is not clear.

Avoid heavy meals for 2 hours before bed.

Exercise regularly, but not right before bed.

Avoid drinking too much liquid before bed. Everything is simple here: going to the toilet will not let you sleep peacefully.

Avoid long naps during the day.

Create bedtime rituals that help you unwind. Alcohol, as we have already understood, will have to be excluded from this list, and drugs are too expensive and unpredictable.

Don't look at the time when you're trying to sleep. And then the thought that you have only 5 hours left to sleep will not let you calm down.

Don't try to sleep if you don't feel sleepy.

If you want to sleep, you need to sleep. Don't expect nervous exhaustion, but go to bed. Unless, of course, you're at work.

As the English playwright Thomas Dekker said, “Sleep is the golden chain that binds health and our bodies together.” So don't take it for granted.

“Hours of a monotonous battle, a tormenting story at night ...” sometimes bring a person to despair. About the difference between insomnia, insomnia and sleep deprivation, as well as how to learn to sleep at night with pleasure, tells Svetlana Sergeeva, neurologist at the Cecil-plus clinic, Ph.D. I. M. Sechenova.

Oddly enough, in medicine there is no term "insomnia". This name was considered incorrect, since studies by our and foreign scientists did not reveal a complete lack of sleep in people who complained of the inability to fall asleep. If you really don’t sleep enough and you don’t like it, you constantly experience fatigue, daytime sleepiness, decreased concentration and performance, then you have insomnia.

Insomnia is defined as a deficiency in the quality and quantity of sleep necessary for normal daytime activities. Moreover, both conditions must be met, because in order to get enough sleep, a healthy adult, depending on his personal and psychophysiological characteristics and current state, needs from 4 to 9 hours.

What is deprivation?

If a person deliberately deprives himself of sleep or someone purposely does not allow him to fall asleep, then this situation has the scientific name “sleep deprivation”. Individuals practice various sleep deprivation techniques to achieve an altered state of consciousness. Perhaps this is safer than drugs that also change consciousness, but a significant deterioration in the well-being of experimenters with sleep is provided. After such experiments, one cannot drive vehicles and perform work that requires constant attention, as the brain seeks to make up for lack of sleep by uncontrollably turning off for a few seconds. This phenomenon is called microsleep.

Schedule anxiety

Anxiety is often associated with increased fatigue, and increased fatigue is provoked by insomnia - a vicious circle is obtained. If exhaustion is primarily due to, say, excessive workloads, plus there is an increased sense of responsibility, a desire for high results, then such a person needs to adhere to a strict regimen. Everything must be planned by the clock: war is war, and dinner and sleep are scheduled. The working day is over - away all thoughts of work.

But the habit of overworking is, oddly enough, hard to give up, especially when deadlines are running out and bosses are teasing you with a promotion. It’s not up to sleep, but in the morning you’re weak, it’s getting harder to concentrate, slowness appears ... and now you are already annoyed with your colleagues. Leaving the house, check several times whether the door is closed and whether the iron is turned off. Unreasonable anxiety, tightness in the chest, a feeling that the heart is about to jump out of the chest, visit you more and more often, a headache from time to time wraps around your head like a hoop ... What successes are there? All of the above in the West is called "manager's syndrome", but in our country it is simply called "neurasthenia". If your portrait is higher, then you need two specialists: a neurologist and a psychologist.

Shift work and frequent jet lag can also cause insomnia. Moreover, someone easily rearranges their biological rhythms, while others have stable ones that do not allow them to quickly adapt - for such people, working at night and constant business trips is highly undesirable.

Can't sleep!

But still, there are many more who suffer from insomnia against their own will, saying: “Oh, if only sleep overtook me soon!” Such, according to various sources, from 28 to 45%. Medicine has divided insomnia into three categories: presomnic, intrasomnic, and postsomnic disorders.

Presomnic disorders are difficulties in initiating sleep. The most common complaint with this "insomnia" is trouble falling asleep. As soon as such a person is in bed, he has painful thoughts and memories. He mentally replays the events of the day he lived or is looking for a way out of some situation, constantly tossing and turning in bed in an effort to find a comfortable position. The coming long-awaited slumber is interrupted by the slightest rustle. Often, the brain paradoxically ignores falling asleep: the time spent in bed is presented as continuous wakefulness, although in fact sleep came.

With the long-term presence of presomnic disorders, phobias “fear of bed” and the fear of “non-onset of sleep” - insophobia develop, pathological “rituals of going to bed” are formed.

Intrasomnic disorders are frequent nocturnal awakenings, after which it is not possible to fall asleep for a long time, a feeling of “superficial”, “shallow” sleep. Both types of disorders are characterized by an increase in the level of anxiety. Accordingly, it is possible to cope with them by overcoming anxiety. But do not rush to the pharmacy for valerian, first visit a neurologist or a somnologist. A somnologist is a special doctor who treats sleep disorders. These specialists will figure out what's wrong, and you may not need to take any medications.

Postsomnic disorders are the problem of early morning awakening. It’s only 4 in the morning, it’s not soon to go to work, but the dream is all gone, and there is no vigor, and I don’t want anything, except for a piece of cake ... And so every day! Such disorders are characteristic of people living in a state of depression, which is usually the result of a long-term anxiety disorder. It should be noted that depression in the modern world does not necessarily manifest itself in total depression. It often hides under the guise of chronic pain, digestive problems and other disorders of the autonomic nervous system. In any case, in the presence of post-somnic disorders, one should look for a consultation with a neurologist. At this stage, the specialist will most likely prescribe an antidepressant, one to four months after the start of which the problem will be solved in the vast majority of cases.

magic pill

“But what about miraculous sleeping pills?” you say. The modern approach involves treating the cause of insomnia, which should not be considered as a separate disease. Sleeping pills are prescribed only in case of emergency for a maximum of three weeks. For such a period, as a rule, dependence and addiction are not formed, and the doctor selects the therapy for the underlying disease. Herbs, tinctures have a certain hypnotic effect, mainly due to a relaxing effect and a decrease in anxiety.

There are a number of non-drug treatments for insomnia: phototherapy - exposure to bright white light 2500 Lux, soothing exercises - stretching, self-massage, breathing exercises, individually selected therapeutic music and "natural noises". You can practice imagination exercises: it is useful to imagine the face of a sleeping person, to imagine what your own face should be like when falling asleep.

Interesting!

Randy Gardner, a 17-year-old California high school student who was awake for 264.3 hours (eleven days) in 1965, got into the Guinness Book of Records. It can be assumed that Randy felt very bad at the end of such a difficult experiment on himself: it is known that one of the most cruel tortures is sleep deprivation.

Sleep hygiene

The most important condition for the treatment of insomnia is the observance of sleep hygiene. To sleep properly, you need to: go to bed and get up at the same time, exclude daytime sleep (especially in the afternoon), do not drink tea and coffee at night, and follow a number of simple and logical recommendations:

Organize physical exercises in the evening, but no later than 3 hours before bedtime.

Water procedures are highly desirable before going to bed: take a cool shower, because a slight cooling of the body is one of the elements of the physiology of falling asleep.

It is recommended to sleep on a wide hard bed, have a comfortable mattress with a flat surface, darker colors of linen, comfortable night clothes. Use the bed only for sleeping: This is necessary to create and reinforce the association between bed and sleep.

Do not go to bed until drowsiness appears. If sleep does not come within 20 minutes, it is recommended to get up and do a quiet activity until drowsiness sets in. If the attempt to fall asleep this time is unsuccessful, repeat the procedure.

It is desirable to get up at the same time, including weekends, contrary to the desire to “sleep off”.

It is important to ventilate the bedroom, if the air is too dry - use a humidifier.

It is desirable that during sleep the head is cold and the legs are warm.

It is important to reduce stress in the evening: exclude watching TV news, aggressive films.

In general, full-fledged, satisfying activities, a harmonious combination of mental and physical activity, intense work and periods of rest are the key to a good night's sleep.

Insomnia is expressed in the complete or partial lack of 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 among people who do mental work. If insomnia is caused by any serious medical condition, 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 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 that 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 disturbances in the psychophysical state of a person, to chronic fatigue.

In people with increased nervous excitability, even the most insignificant causes initiate sleep disturbance. Insomnia can be long, debilitating, when superficial sleep is accompanied by vivid dreams, sometimes nightmares. It can also be caused by 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, it is necessary to avoid strenuous mental work in the evenings and activities that excite 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 maybe your leg or eye twitches nervously, then a few simple tips will 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 anyone can establish for themselves a certain ritual that prepares for a sound, restful sleep.

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 the moonlight interferes - 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). Take 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 maintaining a proper sleep schedule and simple sedative procedures before bedtime. With prolonged insomnia, along with the treatment prescribed by a doctor, a systematic intake for a certain time of some simple natural traditional medicine is necessary.

To prevent the occurrence of 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 only have a short period of insomnia, such as when you're stressed, dietary changes and dietary supplements 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, both medical chemicals prescribed by doctors and natural ones are used. However, the latter are more popular. This is due to the fact that alternative medicine offers products that have a milder effect, have fewer side effects, and most of them can be used by people suffering from any other diseases. It should be said that a properly composed medicinal collection can save not only from insomnia, but at the same time from a concomitant disease.

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 - water procedures, light massage, meditation, an interesting (but not exciting) book are good for this.

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 a sleep aid, 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 action of this folk recipe for insomnia is 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 is 2 weeks (longer treatment is not recommended, addiction may occur). 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 of 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 of the pharmaceutical preparation of valerian tincture. 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, leave 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 in 1 cup of 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, insist 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 of 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, rational diet will have a positive effect on the treatment of 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 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. The healing power of coniferous baths is well known.

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, common cumin fruit (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 inside 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 on the forehead.

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 of hot water, boiled for 15 minutes over low heat, insisted for 10 minutes and filtered. 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.

Hypericum perforatum, 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.

Pour a glass of boiling water over a tablespoon of chopped fresh lettuce leaves (lettuce), 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.

You can use mint tincture. Tincture take 15-30 drops 3 times a day.

1 cup of oatmeal or oat grains 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 walnuts. Mix honey and lemon juice 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.

If insomnia is rare, it's okay. But if you suffer from a sleep disorder for a long time, this is a serious problem, because insomnia not only adversely affects your energy and mood, but also creates serious health problems in general.

What to do if you can't sleep for a long time?

It must be remembered that the causes of insomnia are very different, for example, hard work, stress, very hot weather, anxiety, depression, noisy or stuffy room, pain, breathing problems, frequent urination. Depending on what kind of reason keeps you awake for a long time, you need to use one or another suitable remedy to get rid of insomnia.

Make it a rule to give yourself physical activity at least a minute a day. It is not necessary to do this in the gym, you can successfully load yourself with active housework. Such efforts will lead to the expenditure of energy, which the body will need rest to restore, which can successfully contribute to quality sleep.
Avoid drinking tonic drinks such as strong tea, coffee, or cola in the afternoon and evening.
Do not get carried away with alcoholic beverages. Although alcohol can make you sleepy, if you drink too much, you will wake up in the middle of the night and have trouble falling asleep again.
Try not to lie down during the day to take a nap.
Don't overeat.
Drink hot or warm drinks before bed, such as milk or herbal teas such as lemon balm or mint.
Don't watch TV, don't read, don't work, and don't eat in bed. The bed should be associated with you only with sleep, and not with the dining table or office.
Wear loose and comfortable clothing so you can relax and breathe freely.
Take at least 1 hour to unwind before bed. You can take a hot bath or have a relaxing massage with essential oils.
Be sure to ventilate the bedroom before going to bed and try to maintain a comfortable temperature in it.
Turn off the lights when you sleep so that melatonin can be produced, which in turn will stimulate the sleep center in the brain.
If you can't fall asleep within 15 minutes, get out of bed and do something relaxing, like reading a book or listening to some quiet music.
Create your own sleep cycle. For example, it is convenient for you to go to bed at 10 pm and wake up at 6 am. Follow this schedule even on vacation. Thus, your body will adapt to this time and it will be easier to fall asleep.

If, despite all the suggestions, you still cannot sleep, you should consult your doctor.

I can't sleep for a long time, what to do

"I can not fall asleep! What to do?" How often have you asked yourself these questions? According to statistics, about 70% of people have experienced sleep disorders.

The inability to fall asleep, regular lack of sleep, tiredness in the morning, fatigue and lethargy - all this is very familiar to the citizens of our country and other states. Therefore, many of them ask: “Why can't I sleep? What to do in this case? You can find answers to these and other questions in the materials of this article.

general information

What to do if you can't sleep at night? First you need to identify the true cause of insomnia. To do this, you can contact a specialist or observe your body in order to find a connection between sleep disorders and life events.

As a rule, in 90% of cases, exclamations “I can’t sleep! What to do?" come from overly emotional people who are extremely hard on quarrels, partings and even a banal skirmish in public transport.

Finding the cause of insomnia

I can't sleep for a long time, what should I do? If you ask yourself this question very often, then something is wrong with your body. After all, sleep is a completely natural process for a person. If you don't disturb him, then everything should go well. If you have insomnia, then your subconscious gives the command: “Do not sleep!”, As a result, the body cannot relax properly.

All existing causes of insomnia come down to three main ones:

resistance to sleep by the subconscious or consciousness;
inability of the body to relax;
environmental interference.

Thus, if you ask yourself the question: “I can’t sleep, what should I do?”, You need to determine the cause of your insomnia (brain, body, conditions).

Determining the type of insomnia

To treat this condition, you need to figure out what type of insomnia you suffer from. As a rule, this knowledge allows you to determine whether you should see a doctor or if you just need to pay attention to any personal experiences.

I want to sleep, I can't sleep. What to do? If you find it difficult to fall asleep in the evening, then the causes of insomnia may be emotional breakdowns, important events that happened during the day or will happen the next day. External conditions can also influence (for example, noise coming from a neighboring apartment, room, street, etc.). In this case, we recommend turning off your brain and thinking about something neutral, not related to important events. As for noise, we suggest simply using earplugs. They are sold in almost all pharmacies.
I fall asleep well, but then for a long time I can’t fall asleep at night. What to do? Most often, this phenomenon occurs when noise occurs. A person's sleep is interrupted from the outside, and then he cannot fall asleep again, thinking about this or that topic. Also, nighttime insomnia can occur due to any disease. For example, cramps, stomach diseases very often cause interruption of sleep. To eliminate such pathologies, we recommend that you consult a doctor.
I sleep all night, but I don't get enough sleep. The reasons for such a deviation can also be diseases (for example, sleep apnea) and stress that a person experienced the day before.

Why insomnia occurs

The child cannot sleep. What to do? First of all, you need to consult a doctor, since the baby's insomnia can be associated with a disease that you are not even aware of.

If you can't fall asleep while tossing and turning in bed, then chances are your body can't find the right position to relax. As a rule, this happens due to an overabundance or, conversely, a lack of physical activity during the day. It should be noted that during sports, body temperature rises, but during sleep it noticeably decreases. Thus, intense physical activity at night is contrary to the very nature of sleep.

Also, insomnia often occurs due to muscle blocks. A good massage and sauna will help you get rid of the disease.

Sleeping pills

I can't sleep, what should I do? Folk remedies in this case help much better than traditional medicine. Most people with insomnia try to relax by taking sleeping pills. Firstly, it is highly not recommended to do this without a doctor's prescription. Secondly, many experts generally do not recommend taking medications that help you fall asleep quickly. This is due to the fact that such drugs are very often addictive, and also have a large number of side effects.

Headaches, irritation, irritability - this is a small amount of what awaits you after taking sleeping pills.

Internal diseases

Very often the cause of insomnia is vascular disease. Syndrome of restless arms, legs, back and so on - all this is not visible to the eye, but it does not allow you to fall asleep. In this case, it is necessary to consult a specialist, since it is not the symptoms that need to be treated, but the cause of the disease.

By the way, often people wake up at night due to sharp pains in the stomach. You may be developing an ulcer, so it's best not to put off seeing a gastroenterologist until later.

Overeating and alcohol

I can't sleep with a hangover. What to do? Such cases occur very often. The fact is that alcohol, even in small quantities, contributes to excessive excitement. Therefore, before going to bed, it is better not to use it. The same goes for food. Having a hearty dinner, it is quite difficult to fall asleep, because the stomach begins to actively process food, which worries the whole body as a whole.

For a good and sound sleep, two hours before it, we recommend drinking only a glass of kefir or yogurt.

good sleep conditions

To sleep well, you need to create certain conditions. First you need to prepare your body. A person should not be full or hungry. You also need to relax beforehand by listening to calm music.

The temperature in the room plays an important role for a night's sleep. As you know, it is always difficult to fall asleep in a stuffy room. Thus, it is necessary to create all comfortable conditions. You shouldn't be hot or cold. Ideally, when you fall asleep, you will experience a pleasant coolness.

Before going to bed, be sure to check the comfort of the bed. Today there are quite a lot of various orthopedic mattresses and pillows. Also, the material of the bed linen itself plays an important role. It should be breathable, promote relaxation of the body and be pleasant to the touch.

The partner with whom you sleep in the same bed also affects your sleep. His constant grumbling or snoring can cause insomnia.

By the way, in principle, the absence of any sounds and complete darkness contribute to a good and sound sleep.

Time to sleep

If you do not want to suffer from insomnia, then we recommend that you choose your own specific rhythm that matches your lifestyle. For most people, sleep between 10 pm and 6 am is considered ideal.

Emotional component

Most often, people are prevented from sleeping by their own brain, or rather, emotions. If before going to bed, a person sets himself the task of finding a solution to any issue, then he will fall asleep only in the morning. In connection with this evening, it is necessary not to burden your brain, but, on the contrary, allow it to relax. For this, meditation in complete silence, calm classical music or the sounds of nature are well suited.

It should also be noted that quite often fear becomes the cause of insomnia. For example, when watching the next horror movie, a child may get the feeling that someone is in his room. Listening to every rustle, he cannot sleep, and in the morning he feels tired and overwhelmed.

If all of these problems concern you or your loved ones, then we suggest using simple tips that will make your sleep stronger and more restful.

good sleep rules

Don't watch TV or read before bed. If a show or a book is interesting and emotional, then it will keep you awake for a very long time.
Get in the habit of going to bed at the same time each day (for example, 10 or 11 p.m.). However, in the future, you should not try to fall asleep before this limit. You will still toss and turn.
In the afternoon, do not engage in vigorous activity. In general, before going to bed, try not to think about your problems. Also, do not plan things for tomorrow.
To fall asleep quickly, some doctors recommend doing breathing exercises before bed to help you relax.
If you could not fall asleep minutes after you went to bed, then you need to get up and do relaxation auto-training.
Sleep better in a cool room than in a stuffy one. Therefore, your room should be regularly ventilated.
Despite stereotypes, it is not recommended to count sheep or elephants before going to bed. According to experts, such activities can trigger brain activity, which will contribute to even more insomnia.
Do not engage in vigorous exercise in the evening. Workouts are best completed 3 hours before going to bed.
Don't overeat during dinner. The last meal should be light and consist of 3 hours before bedtime.
To fall asleep quickly in the evening, you should not sleep during the day.
If you woke up from a nightmare, then come up with a pleasant ending for it.

It should also be noted that for a calm and sound sleep, many people use folk remedies. For example, someone eats a spoonful of honey instead of the last supper, someone drinks decoctions of chamomile or lemon balm, and someone uses other alternative medicine recipes that allow you to calm the nervous system and fall asleep quickly.

What to do if you can't sleep and toss and turn in bed for hours

Everyone who suffers from insomnia and sleep disorders is thinking about what to do if you cannot sleep.

Some cope with this on their own, while others make careful attempts, remaining alone with the problem.

In any case, you need to solve it, because a full and healthy sleep is the key to a good mood and well-being.

Before taking action, you need to try to find the causes of insomnia in order to understand how to deal with it.

Attention! I remind you that in case of any problem, you can seek advice from our specialists.

Often this is one of the following reasons:

Emotional stress - every day we face stress that negatively affects our well-being and mood.
It is the problems that most often do not allow you to sleep peacefully, spinning in your head in a noisy swarm.
And if so, do you know what you need to purchase? Tryptophan! It is an amino acid that is responsible for the level of joy and happiness. This supplement relieves anxiety and helps you fall asleep.
Physical overwork - sometimes it acts like a sleeping pill, a person, just getting to bed, immediately falls asleep.
But it happens that excessive fatigue prevents you from falling asleep and this is very annoying.
To have a good rest after work and let the body relax, it is essential to have a comfortable orthopedic pillow.
Overeating – Many of us skip a full breakfast or lunch, and then gorge ourselves before bed, soon going to bed.
Heaviness in the stomach makes it difficult to relax and take a comfortable position, makes it difficult to fully breathe.
Stuffiness - many who are tormented by insomnia work in office and other poorly ventilated areas, when they come home, people forget that they need to ventilate at least the bedroom.
Lack of oxygen reduces a person's ability to fall asleep quickly and soundly.
Gadgets. Perhaps this is the main reason why a person cannot fall asleep at night.
Try to exclude any gadgets 1 hour before bedtime, be it a phone, tablet or computer. The brain needs to rest.
Otherwise, you run the risk of going to bed not at midnight, but at 4 in the morning.
Social networks are addictive. And not everyone can take and refuse them. This is a great weakness of people.

We have listed the most common problems, fixing them is very simple.

Try to avoid stressful situations during the day or react to them more calmly, solve problems as they come, and not all at once, including non-existing ones.
Provide yourself with moderate physical activity, avoid overwork.
Eat a few hours before bedtime, avoid heavy meals.
Ventilate the bedroom before going to bed.

If you follow all these rules, but you still suffer from insomnia, then you can’t do without additional measures.

Do not rush to go to the pharmacy for sedatives or sleeping pills.

They will help you fall asleep, but they can also harm the body (they have many contraindications and side effects).

Check out other ways to solve the problem.

What to do if you suffer from insomnia?

Try to put into practice our advice. At least one, but several are better.

They are highly efficient.

Take a walk before bed - just a 15-minute walk in the fresh air is enough, or better - in good company.
Take baths - before going to bed, take a warm, relaxing bath.
You can add foam or sea salt to the water, preferably flavored.
Listen to music - listening to songs for relaxation will help you relax, forget about pressing problems.
Sound recordings of nature sounds help well - birdsong, the sound of the surf, the rustle of leaves.
Try aromatherapy - put a couple of drops of lavender oil into an aroma lamp.
It will calm the nerves, help to relax, make sleep more sound.
Eat 2-3 hours before bed.
Forget gadgets 1 hour before bed.
Forget watching comedies and action movies.
Any movies that cause strong emotions, watched before going to bed, can cause insomnia, especially if you are an impressionable person.
Before going to bed, you need to drink warm milk with honey - it relaxes perfectly and helps you fall asleep faster.

How else can you fight insomnia?

Some people find the following helpful:

Reading before bed.
I love to read and when I can't sleep I use this method. Works with a bang!
To avoid tossing and turning in bed for a long time, go to bed when your body requires it.
Cold and hot shower.
Counting sheep, goats and other animals unfortunately does not work - this is a myth.
This method, on the contrary, increases the activity of the brain.
If you are an athlete, try to exercise 3-4 hours before bed.
Daytime sleep is good, but it can ruin the night. Try to do without napping.
Alcohol, cigarettes and coffee are not a friend of a healthy and full sleep.
Just get tired. If you are not tired during the day, you are unlikely to fall asleep quickly at night.
Before the army, I thought that I had trouble sleeping, but in the army, I realized the opposite.
Oh, and sex before bed. Where without him?
It helps us to relax, calms the nervous system, has a positive effect on the work of the heart.
And in general, it carries a lot of bright colors and pleasures. Draw your own conclusions.

Following these tips will allow you to normalize sleep and reduce the amount of time required to fall asleep.

Don't Forget About Insomnia Remedies

Apathy and lethargy in the morning is caused by lack of sleep. Sometimes lack of sleep is caused by you: gatherings until midnight on the Internet, watching movies, doing housework.

And there is a completely different case. Chronic insomnia, and hence the resulting problems. But this moment can be foreseen.

There is a good drug DreamZzz. It calms the nervous system and helps you fall asleep quickly.

At the same time, sleep will be healthy and strong. Has no side effects.

Approved by medical professionals.

Buyers from my site receive a 50% discount. Buy the drug at this link, and get rid of sleep problems forever!

Even if the measures taken did not help get rid of sleep problems, do not be discouraged.

In this case, it is better to consult a doctor.

The doctor will take an anamnesis, study the medical history and give a referral for examination.

This will allow you to understand if there are any diseases.

Some illnesses can cause sleep disturbances.

Timely and accurate diagnosis will allow effective treatment.

findings

Insomnia (insomnia) is a sleep disorder that has a number of negative consequences.

But in fact, everything is not as scary as it seems. Most people have trouble falling asleep.

But not because they really have "problems", but simply they do not pay due attention to sleep, rest and simple advice.

The value of sleep for them is minimal, hence the disturbances, disorders, causes and a minimum of vital energy during the day.

Be the first to receive new material in the mail and apply it before the rest!

Hi friends! I will be very happy to meet everyone. Thank you for taking the time to my project. If you have something to say, leave 1 comment and you will receive a calorie table. But if you want to be the first to receive the latest articles, subscribe!

And I have such a problem: when I go to bed, all sorts of thoughts immediately begin to crawl into my head. Is there a way to get rid of this, is there a recipe?

Irina, I get rid of it in the following way: I write down all the things that I didn’t do today on a piece of paper so as not to forget. Also, if some thought or idea worries me, I write it in a notebook. Helps a lot, try it

What to do if you can't sleep?

Effective recipes for what to do if you can’t fall asleep, as well as tips on how to normalize your sleep. We wish you a good sleep!

Every person in life has had such moments when it’s dark outside the window, not a single window shines in the house opposite, all the household members, including the cat, sleep peacefully, and you goggle your eyes into the darkness and can’t sink into a saving sleep.

You, having shifted at random at night, climb on the Internet the next morning, trying to find the answer to the question “What to do if you can’t sleep?” There, you try to apply all the recipes you read the next night, but nothing works.

If yes, then I will try to help you.

If you can't sleep, live right!

The quality of sleep is directly proportional to the way we live.

It is not in vain that those who move huge capitals, direct the destinies of people, or simply have too nervous work, do not sleep well.

If you do not know what to do to fall asleep, then here is my first advice: try not to overload your nervous system during the day, otherwise you are guaranteed insomnia.

I understand that this is not easy to do, but still try with all your might (sedatives, meditation, breathing techniques) to learn how to relax, otherwise you will be asking for a long time what to do if you cannot fall asleep.

It also helps to fall asleep easily:

Healthy lifestyle and no bad habits.
Regular exercise and daily walks in the fresh air.
Proper nutrition, excluding gluttony at night.
Positive thinking (a person who is constantly angry, jealous of someone, attracts negativity into his life; it is this negativity that prevents you from falling asleep).

Confidence in the future.

If you stand firmly on your feet, you will never suffer from insomnia due to anxious thoughts “How to survive on this salary?”, “Where can I get money for food?” etc.

What to do if you can’t fall asleep: do not do anything before bed that drives him away

Very often, without knowing it, we begin to do something that completely drives away sleep, leaving us with only silent moans “I can’t sleep at all. What should I do?".

If you want to enjoy a sound and healthy sleep, then at least 2 hours before the time you go to bed, you do not need to:

A working screen emits a glow that our brain perceives as daylight and therefore considers that it is too early to go to bed, naturally it cannot fall asleep.

Work with a computer.

The reason is the same as with the TV.

In fact, reading before going to bed is a very good habit, but you should not get carried away with action-packed detective stories or horror films, otherwise you can say goodbye to the meeting with Morpheus.

Almost everyone knows that you should not drink coffee in the evening, but for some reason, ritual tea drinking shortly before bedtime bothers few people, and tea also contains enough caffeine to prevent you from falling asleep.

Smoking or drinking alcoholic beverages.

Firstly, it is harmful, and secondly, it has an exciting effect on the body and blame yourself later if you cannot fall asleep for a long time.

“I want to sleep, but I can’t sleep? Then I start doing something useful!”

This is exactly what my friend Natalya does.

She does not suffer from insomnia in the classic sense of the word, but occasionally she is faced with the fact that she cannot sleep.

Previously, she did not know what to do to fall asleep, so she tossed and turned in bed, annoyed at herself for not being able to sleep, finally driving away the remnants of sleep.

Maybe her torment continued for some more time, if one day Natalya, offended by a dream that did not want to come, did not decide to get out of bed and do something useful, since she still could not sleep.

Her eyes fell on the mountain of dried laundry, and she began to iron.

Then, laying out the linen in the chest of drawers, she somehow imperceptibly cleaned up in it.

After that she ripped out 3 pans and after that she suddenly wanted to sleep.

The clock showed 3 am.

I didn't even have to do anything to fall asleep quickly.

The wake-up call was, of course, an unpleasant surprise for Natalya, but getting up was not as painful as she imagined. But in the evening my friend fell asleep at 22.00, barely touching the pillow with her head.

Now Natasha is not in bed, repeating like a mantra “I want to sleep, but I can’t sleep” if the dream refuses to embrace her.

I could not fall asleep for an hour - I got up and started doing something.

Fatigue will kill you sooner or later.

What to do if you can't sleep: turn going to bed into a ritual

Remember Academician Pavlov with his dogs, which, after the sound signal, began to salivate, because they knew that they would soon be fed.

I'll tell you that a person in terms of instincts and habits is not far from the animals.

For example, a person who is used to starting the day with coffee will complain that he cannot wake up if the house has run out of coffee.

But in fact, in fact, he wants not so much caffeine as the usual ritual of coffee drinking.

Going to bed can also be turned into a ritual so that your brain understands that you need to fall asleep soon.

Let's say to fall asleep, you can do this:

At 21.30 you open the bedroom window for ventilation.
At 22.00 you go to the shower, brush your teeth, put on creams, etc.
At 10:30 p.m. put on your nightgown and go to bed.
From 22.35 to 23.00-23.30 you read by the light of a night lamp.

Try practicing this bedtime ritual for weeks on end, you don't even have to do anything to fall asleep.

What else can you do if you can't sleep?

All the tips that you have already received will help you normalize your sleep after a while.

What if you can't fall asleep immediately?

How to help yourself?

There are several simple and effective recipes:

This is treated differently.

Someone is convinced that mathematical exercises, on the contrary, provoke brain activity, while someone continues to be a fan of this technique.

I belong to the second group and continue to do this exercise sometimes to fall asleep.

So what to do?

Lie down in a comfortable position in which you fall asleep best and begin to breathe slowly and deeply, imagining how all your cells are filled with oxygen.

Breathing exercises can be done if you cannot fall asleep, or in order to calm down.

Slightly heated milk.

A teaspoon of natural honey or chamomile, lemon balm, peppermint or other soothing herbal tea will help you fall asleep quickly.
Try to convince yourself that you really want to sleep, so you directly feel how sleep begins to take you into its kingdom.

Auto-training, by the way, can be used not only to fall asleep.

These same exercises can be done to convince yourself of something else.

Listen to some relaxing music that makes you sleepy.

There is even a separate “relax & sleep” program that you can download to your smartphone.

You will also be interested in ways to fall asleep quickly,

outlined in the video:

What do you do if you can't sleep every day?

The tips you've just read are more for people who don't have major sleep problems.

That is, they will help people who cannot sleep occasionally.

If you have chronic insomnia that has turned you both outwardly and inwardly into a walking zombie, then it's time to go to the doctor.

The psychotherapist will definitely find out why you cannot fall asleep and what you can do to improve your sleep.

It can be both drug treatment and regular psychotherapy sessions.

In any case, counting elephants or chamomile tea will not help you with chronic insomnia, only a specialist.

I hope that I was able to help you and you will no longer have questions “What to do if you can’t fall asleep?”.

I wish you a good sleep today and see something beautiful in your dream.

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How to fall asleep quickly

general information

It's no secret that healthy and sound sleep is the key to good health and good mood. However, not everyone can get enough sleep. This is especially true for residents of modern megacities, where every second person is faced with such a problem as insomnia.

How to fall asleep quickly and what ways to fall asleep quickly exist? What to do if you can't sleep? Why does a person suffer from insomnia and how to overcome it? We will try to answer these and other important questions in this article.

How to fall asleep quickly if you can't sleep

Each of us, at least once in our lives, wondered what to do to force ourselves to fall asleep when necessary, and not when the body turns off by itself from fatigue. In fact, not everyone can fall asleep easily. To understand what to do to fall asleep quickly, you need to have at least a minimal understanding of sleep and its stages.

Then, the problem called "I can't sleep" can be avoided. So, sleep is nothing more than a physiological state that is inherent not only to humans, but also to other mammals, fish, birds and even insects. When we sleep, our reactions to what is happening around us slow down.

Normal physiological sleep differs from conditions similar to it, such as fainting, lethargic sleep, coma, hibernation or suspended animation in animals, in that it:

repeats every day, i.e. 24 hours (nighttime sleep is considered normal);
characterized by the presence of a period of falling asleep or drowsiness;
has several stages.

When you fall asleep, brain activity decreases, and your heart rate also decreases. A person yawns, sensitive sensory systems also decrease, and secretory activity slows down, which is why our eyes stick together.

During the night we go through the following stages of sleep:

Non-REM sleep occurs immediately after a person falls asleep. During this period, muscle activity decreases, and we feel a pleasant relaxation. Due to the slowdown of all vital processes, a person plunges into a slumber and falls asleep soundly. There are three main stages in the non-REM sleep phase: the falling asleep stage itself or a nap that lasts no more than 10 minutes, the light sleep stage, in which auditory sensitivity is still preserved and it is easy to wake a person up, for example, with a loud sound, and also the slow-wave sleep stage, t .e. prolonged deep and sound sleep with dreams;
REM sleep lasts a maximum of 15 minutes. Although this is a separate period of sleep, researchers often refer to REM sleep as another stage of non-REM sleep. It is in these last minutes before awakening that our brain "wakes up", i.e. completely restores its activity and removes the human body from the land of dreams and dreams. Thus, acting as a psychological protection, during the transition from the world of the subconscious to reality. During REM sleep, blood flow in the brain and heart rate increase, the production of adrenal hormones increases, pressure surges and a change in respiratory rhythm can be observed.

Sleep performs a number of important functions in the human body. First, it provides a good rest. After all, there is nothing better than to sleep after a hard day's work, and it doesn't matter if you were engaged in mental or physical work. Sleep restores strength and energizes for a new day.

During sleep, our brain processes the information received during the day, evaluates and experiences the events that happened to a person. Good sleep is important for the immune system. Sleep disturbance hurts a person’s health, constant lack of sleep, coupled with nervousness, causes irreparable harm and weakens the immune system.

Scientists believe that sleep is a natural mechanism for adapting the body to changes in light levels. Historically, most people sleep at night, however, there is also daytime sleep, the so-called siesta. In hot southern countries, it is customary to get up at dawn and rest in the afternoon, when the sun is at its zenith and it is simply impossible to do anything outside because of the sweltering heat.

The duration of sleep depends on many factors, for example, the age of a person, his lifestyle and the degree of fatigue matter. Most of all, small children sleep, and older people tend to get up "with roosters." It is believed that healthy sleep should last at least 8 hours, and the minimum for normal well-being a person should sleep 6 hours. If the duration of sleep is reduced to 5 hours or less, then this is the risk of developing insomnia.

I can't sleep, what should I do?

Why can't I sleep? We all asked ourselves this question when we could not fall asleep for a long time, tossing and turning in bed. So, if I want to sleep and cannot sleep, then the reason for this may be:

wakefulness and sleep disturbances. This condition is often inherent in newborn children who get enough sleep during the day and do not want to sleep at night. Then they say that the baby confused day and night. The same thing can happen to adults, for example, if a person has shift work or he often flies by plane to other cities and countries, and his body is under stress from changing time zones. In addition, often we simply do not want to go to bed on time on the weekend (“weekend insomnia”), which leads to a shift in the schedule and lack of sleep on Monday;
uncomfortable place to sleep, as well as unsuitable bedding. Many in vain save on bedding, a comfortable orthopedic mattress and a suitable bed, believing that this does not play an important role in the process of sleep, they say, if you want to sleep, then you will fall asleep on the bare ground. Of course, there is some truth in this statement, but not everything is so simple. The quality of sleep, as well as its duration, plays a decisive role in a person's well-being. It's one thing to toss and turn on an uncomfortable bed for 12 hours, and it's another to really relax on a comfortable mattress, with a comfortable pillow and linens in a well-ventilated area;
bad habits that damage the whole body and have a negative impact on the period of falling asleep, as well as the duration and quality of sleep. For example, smoking before bed interferes with relaxation, as nicotine constricts blood vessels;
diseases and pathologies of sleep. Many diseases in which a person suffers from pain interfere with normal sleep. As a rule, the peak of pain occurs in the evening or at night, which prevents falling asleep.

The main sleep disorders include:

insomnia (insomnia) is a condition in which a person cannot fall asleep or sleeps little and of poor quality;
hypersomnia (pathological drowsiness) is the opposite of insomnia, in which a person, on the contrary, wants to sleep all the time;
sleep apnea (snoring) is a violation of breathing during sleep;
sleep paralysis is a condition in which a person's muscles are paralyzed before falling asleep;
parasomnia, i.e. a condition that is caused by nervous tension or stress, in which a person may sleepwalk, suffer from sleepwalking, epileptic seizures, or suffer from constant nightmares.

How to fall asleep very quickly

So, how to fall asleep if you don’t feel like sleeping, and tomorrow you need to get up early. There are several basic methods or techniques for falling asleep quickly that will help you fall asleep soundly in a short time. However, the main principle of all these methods is to observe the sleep regimen. In addition, it is of no little importance whether a person adheres to the basic rules of a healthy lifestyle or not.

Often, patients who ask a doctor about how to fall asleep quickly if you do not want to sleep expect that the doctor will prescribe magic sleeping pills for them.

However, not every person is suitable for a medical option for solving sleep problems. In addition, a good specialist will not rush to prescribe medications until he calculates the cause of the ailment and collects a complete patient history.

Hypnotic drugs are an extensive group of drugs that are used both to regulate sleep and to administer anesthesia during surgery. Archaeologists believe that people used natural sleeping pills, for example, a plant such as Belladonna or Belladonna, two thousand years ago.

In Egyptian manuscripts there is an indication that doctors prescribed opium to their patients as a remedy for insomnia. Alcohol as a sleeping pill and the simplest method of anesthesia, the American Indians used about a thousand years ago.

The first drug anesthesia was invented in Germany at the turn of the 19th century. True, it included toxic and narcotic compounds (opium, dope grass, mandrake root, aconite, hashish and others), which, although they put the patient to sleep, but at the same time had a negative, and sometimes fatal effect on his body. impact.

In our time, hypnotics and drugs approved for use in anesthesiology have moved to a qualitatively new level. They are much safer for humans (with reasonable use they do not cause physiological or psychological addiction, they are practically devoid of side effects). In addition, their composition is no longer toxic or poisonous.

However, the principle of the impact on the body of such funds remained the same. Sleeping pills lower the level of excitability of the nervous system, thus providing sound sleep. It should be noted that drugs based on barbituric acid (Pentothal, Phenobarbital, Thiopental, Amobarbital), which for decades were the most popular hypnotics, are now being replaced by new generation drugs, for example, cyclopyrrolone derivatives or melatonin.

The latter, in turn, is considered an advanced discovery of modern medicine. Melatonin is nothing more than a hormone that is produced by the human body to regulate circadian rhythms. In simple words, it is this connection that is responsible for our internal clock, which tells when to sleep and when to be awake.

The main problem of modern mankind is the level of illumination of our cities. With the discovery of electricity, daylight hours have become much longer. After all, now even at night you can turn on the light and it will be almost the same as during the day. Due to the cardinal change in the rhythm of human life, the level of melatonin production is reduced, which inevitably leads to problems with sleep.

Therefore, doctors recommend taking melatonin-based drugs to stimulate the process of falling asleep. This is especially true for people who work in shifts or fly frequently. And for both, the "internal clock" fails, which melatonin helps to set. In addition, researchers attribute antioxidant, antitumor, anti-stress, and immunostimulating properties to this hormone.

Despite the many advantages, sleeping pills are a double-edged sword. On the one hand, drugs of this group help a person to improve sleep, but on the other hand, they can have a detrimental effect on health and be addictive. Therefore, one should always remember the danger of developing dependence on sleeping pills, which will only add problems to a person.

Often people need help to restore sleep after stress, which can occur for various reasons. Psychological trauma, a recent surgical operation, illness, as well as moving or changing jobs are stressful for the body, and, consequently, for all its systems. In stressful situations, our body defends itself and produces the so-called "stress hormones" - adrenaline, cortisol and prolactin.

In response to the action of hormones, the human body begins to work in another "emergency" mode, preparing for action. Therefore, we feel out of place, nervous and anxious. Stress hormones cause the heart to beat faster, which affects blood pressure levels, the respiratory system, and, of course, sleep.

Fear and uncertainty make it difficult to fall asleep, and in addition to stress, a person gets another problem - insomnia. Therefore, it is important to know how to overcome stress so that it cannot affect other areas of a person’s life. Experts advise you to solve all your problems before evening and not to “bring” them home, where an atmosphere of calm and security should reign.

Often people themselves provoke insomnia, very much wanting to fall asleep before some important event or trip, thus irritating their nervous system and causing stress. It is believed that in such cases you should not force yourself and escalate the situation even more. It's better to get out of bed and do something useful or distracting, like getting some fresh air or walking your pet.

“I wake up at night and can’t sleep soundly” - this phrase was heard by many doctors from their patients. And each of us, at least once in our lives, wondered how to fall asleep quickly at night if you can’t. You can wake up from a sharp sound, from a touch, from a nightmare, or from an insect bite. It happens that we wake up for no reason in the middle of the night and then, trying to fall asleep faster, we are nervous and angry.

In fact, this is another example of a stressful situation that can only be resolved in one way - by calming down. Of course, if your doctor has prescribed sleeping pills for you, then you can resort to their help, but there are other safer, albeit not so fast-acting options.

To begin with, it is better to seek help from specialists, especially if you cannot sleep at night without waking up constantly after a certain period of time. Such disturbing sleep or its complete absence can signal various failures in the normal functioning of the human body. A sleep doctor will help answer the question why the patient cannot fall asleep at night and what to do in such a situation.

In addition to sleeping pills, sleep problems are solved by antidepressants, herbal sedatives or anti-anxiety drugs. The above medicines cause drowsiness and soothe, thus helping a person to relax and immerse himself in the "kingdom of Morpheus".

The most commonly used medications for sleep problems are:

Novo-Passit is a combined drug, which includes medicinal herbs and the hormone guaifensin. It helps to improve the functioning of the nervous system and cure insomnia;
Phytosed - this sedative drug facilitates and significantly speeds up the process of falling asleep;
Corvalol, Valocordin, Valerian tincture are plant-based drops that help calm down and fall asleep;
Motherwort Forte - this drug contains magnesium (the lack of which in the body exacerbates sleep problems), as well as B vitamins;
Melatonin is a drug that contains the hormone of the same name, produced by the human body and is responsible for the work of the “internal clock”.

In addition to drug treatment, sleep problems can be corrected using procedures such as acupuncture, hypnosis, meditation, homeopathy, electrosonotherapy (impulse current) and others.

How to fall asleep in 5 minutes

How to fall asleep quickly in 5 minutes? And in general, is there any universal way that will allow anyone who wants to fall into a deep sleep in a matter of minutes. According to Dr. Andrew Weil, who is studying the effects of stress on the human body and ways to deal with it, he was able to find the answer to the question of how to fall asleep in 5 minutes.

The thing is that the main reason that a healthy person cannot fall asleep normally is chronic fatigue and tension. When we go to bed, we think about what happened during the day, experience some events, analyze them, or worry about what we will experience tomorrow. As a result, we "wind up" ourselves, which leads to the production of "stress hormones", and sleep does not go.

Based on this, the scientist concludes that there is nothing better than breathing exercises or meditation before bed. These techniques will help you calm down and tune in a positive way. In order to fall asleep quickly, Dr. Weil suggests using a breathing technique called the 4-7-8 trick, which monks and yogis successfully use in their daily practice.

So, adhering to this technique, you need to act in the following sequence:

first, inhale deeply through the nose for 4 seconds, trying to relax;
then hold your breath for about 7 seconds;
and then exhale for 8 seconds.

Another breathing technique that helps to fall asleep involves the following scheme of actions:

you need to slowly inhale for 5 seconds;
then take a 5 second break;
and finally exhale also for 5 seconds.

Counted breathing also helps to make you sleepy and fall asleep quickly. This method involves counting inhalations and exhalations. You need to breathe through your mouth and count like this: inhale one, exhale two, inhale three, exhale four, and so on up to ten. Then the cycle repeats again. Performing this technique, experts advise to concentrate on breathing and, as it were, pass through your own lungs along with the air.

Practicing psychologists advise their patients to calm and relax such an exercise as the Carousel. Take a horizontal position, lie down comfortably and relax. Do not press the lower and upper limbs to the body. Start with a calm, normal breath and imagine that a stream of warm air passes through your right ear, hold your breath.

For insomnia, breathing exercises or meditation are useful

Next, the warm air on the exhale follows through the shoulder of your right arm, and then the brush. Pause at the end. Then inhale and again imagine that the air passes through the right ear. Hold your breath. Exhale the air and “send” it to the thigh of the left leg and to the foot. You pause.

Again, “inhale” through the right ear and hold your breath, and then, as you exhale, “send” air to the thigh and foot of the already left leg, pause. Inhale, sending a stream of air over your right shoulder, and hold your breath. On exhalation, the air flow should “pass” the shoulder and hand of the left hand. Pause, and then inhale deeply for the last time. Hold your breath, and as you exhale, let the air through your left ear.

The second round or cycle should begin with a breath through the left ear, followed by a pause. Exhale through the left shoulder, arm and hand. Then take a deep breath and pause, and exhale through the thigh and foot of the left leg. After a pause, inhale and hold your breath, and exhale through the thigh and foot of the right leg.

After a pause, inhale through your left ear, hold your breath, and exhale through your right hand. Pause and again draw full lungs of air, hold your breath and complete the cycle with an exhalation through the right ear.

As a result, in one cycle you take 5 breaths and the same number of exhalations. During this time, you should relax and fully concentrate on the flow of air that passes through your body. The main thing to remember is that it is during exhalation that the body relaxes the most. Therefore, in any breathing practice, the expiratory phase occupies a decisive place.

The technique of "Special Services", which takes into account the physiological aspects of sleep. According to this method, you need to sit comfortably in bed, relax and close your eyes, roll them up under the eyelids. During sleep, the eyeballs are exactly this way, so this method helps to fall asleep quickly.

Using the “Reverse Blink” technique, a person should take a comfortable position, close their eyelids and open and immediately close their eyes at certain intervals. This is blinking in reverse. As a result, brain activity decreases, the body relaxes, and the person falls asleep.

In addition to the above techniques, you can use such auxiliary tools as:

herbal tea or warm milk with honey;
dill infusion;
forehead self-massage in the area between the eyebrows, massaging the auricles, as well as the inside of the wrists;
relaxing exercises, for example, auto-training "Beach", when a person imagines that he is lying on a warm sea coast and hears the soothing sound of the sea or "Ball", when you need to imagine a large ball swaying on the waves.

Here are a few universal recommendations that will help improve sleep:

Plan your day. Compliance with the regime helps the body get used to a certain rhythm of life. Researchers have found that the human body gets out of the usual rhythm in just a couple of days. Therefore, it can be really difficult to recover from several sleepless nights and go to bed on time. It is believed that for normal health, an adult should sleep at least eight hours a day. True, the body of each of us is unique, so someone needs more rest, and for someone it will be enough to sleep for six hours for vigor.
Daytime sleep is not only beneficial for children, but also helps an adult to refresh and gain strength in the middle of the day. True, it is important to observe the measure. Because, after sleeping a couple of hours during the day, you are unlikely to be able to fall asleep easily in the evening. Therefore, some experts do not recommend people who have problems falling asleep to rest during the day, for them it would be the best way to accumulate fatigue until the evening. Another thing is shift workers, for whom daytime sleep is considered the norm, because. they work at night and rest during the day.
When changing time zones, it can be very difficult to fall asleep, because not only the daily routine of a person gets lost, but also the usual time for wakefulness and sleep changes. When you fly to the west, the first days in a new place after the morning arrival are lengthened, so in order to sleep well, you just need to endure until the evening. With flights to the east, things are more complicated, so you can resort to the help of melatonin, which will help to establish a person’s internal clock.
Physical activity is good for the body, but they should end at least 2-3 hours before bedtime. Otherwise, an overly excited body will not be able to fall asleep. Sports such as aerobics, running, skiing, Nordic walking, elliptical, swimming and cycling help improve sleep.
Not only the daily routine, but also proper nutrition play an important role in the process of establishing sleep. The last meal should be at least 2-3 hours before bedtime. In addition, you should carefully choose the dishes that are worth preparing for dinner. Heavy and slow-digesting foods should be avoided. It is better to give preference to protein foods, such as fish, lean meat, cottage cheese, yogurt, and some fruits.
Caffeine is the enemy of sound sleep, especially if you like to consume drinks or foods containing this compound in the afternoon. Also, do not abuse chocolate in the evening, so you will save your figure and be able to fall asleep quickly.
Of particular importance for easy falling asleep is the activity or physical activity that a person is engaged in immediately 2-3 hours before bedtime. It is believed that in order to avoid problems with sleep, you should avoid watching TV, using a computer, phones or other gadgets before falling asleep. In addition, you should not perform complex calculations or solve logical problems before going to bed. All the actions described above do not contribute to relaxation and tranquility, but rather excite the nervous system, making it difficult to sleep peacefully. In the evening, it is recommended to read in bed or take a relaxing bath, and it is better to leave vigorous activity in the morning.

How to sleep with insomnia

The answer to the question of how to fall asleep if insomnia torments a person can only be figured out what kind of condition it is, how it occurs and whether it is possible to cope with it on your own. So, insomnia or insomnia is one of the most common sleep disorders or disorders, in which a person sleeps poorly and can not sleep much or not at all.

The risk of insomnia increases with shift work or frequent jet lag.

In addition, this ailment can also occur due to constant overwork, in stressful situations, with certain diseases, as well as in excessively noisy and lit rooms used for sleep.

If a patient has the following symptoms, then the doctor is likely to diagnose him with insomnia or chronic lack of sleep:

constant poor sleep;
poor sleep quality, when a person constantly wakes up and then cannot fall asleep for a long time or has nightmares;
sleep disturbance is observed at least three times a week for a month;
unstable psycho-emotional state associated with constant lack of sleep;
increased restlessness and excitability.

Causes of insomnia can be:

unfavorable conditions for sleep (uncomfortable bed, pillow, mattress, synthetic bedding, poorly ventilated room, noise, psychological discomfort);
stress;
failure in the usual mode of a person’s day due to shift work or flight;
taking certain medications (antidepressants, nootropics, corticosteroids, neuroleptics) or psychotropic drugs;
neuralgic and somatic disorders (hypoglycemia, hypothyroidism, asthma, esophageal reflux, dementia, traumatic brain injury, Parkinson's disease, infectious diseases accompanied by fever, diseases of the heart system, pain syndrome, itching due to skin diseases, mental disorders, depression) ;
elderly age.

Insomnia is a serious ailment that not only causes a lot of inconvenience to a person, but also provokes the development of a number of serious diseases, such as myocardial infarction, metabolic disorders, stroke, depression, and others. That is why you should immediately consult a doctor at the first symptoms of insomnia.

How to beat insomnia and learn to fall asleep easily? At the initial stage, a somnologist (a doctor who deals with sleep problems) conducts a complete examination of the patient and establishes the causes of the ailment. This is an extremely important part in the treatment of insomnia. Since it is from the cause of this condition that the doctor chooses the appropriate treatment.

Insomnia can and should be fought without medication, because sleeping pills only help to eliminate the manifestations of malaise, and do not eliminate its cause. If you take a magic pill, you will fall asleep, of course, but insomnia will not disappear from this. In addition, as we mentioned above, sleeping pills can be addictive and have a number of contraindications and severe side effects.

To help you fall asleep with insomnia:

Psychological counseling, i.e. sessions with a psychiatrist or psychotherapist, where the specialist will deal with insomnia caused by stress or an unstable psycho-emotional state of the patient, caused, for example, by trauma or experienced life events. A psychotherapist teaches his patients various relaxation techniques that help them to tune in to a positive mood and fall asleep.
Correction of the circadian rhythm (sleep and wake cycle) of a person using phototherapy (exposure to light), chronotherapy, as well as taking medications containing melatonin.
Therapy of neurological, psychiatric or somatic diseases, the symptoms of which (for example, pain syndrome, itching, depression) can cause insomnia.
Cancellation of drugs that cause insomnia or their replacement with other drugs.
Sleep hygiene training. Unfortunately, many people mistakenly believe that it is not necessary to get a good bed, mattress or bed linen in order to get enough sleep. In addition, for a sound and healthy sleep, it is necessary to ventilate the bedroom, do not litter it with old and dusty things, and also periodically do wet cleaning. The clothes in which a person sleeps also matter. You should be comfortable, i.e. not cold, not hot, pajamas should not be small or large, and it is even better to choose natural fabrics that will not cause unpleasant sensations of itching or burning.

In the treatment of insomnia, doctors recommend that their patients keep a sleep diary, which helps to identify the causes of malaise. Various breathing techniques, which we also talked about above, help to fall asleep. People suffering from insomnia will benefit from learning the basics of meditation and other relaxation techniques. All this will help to calm down, relax and fall asleep sweetly.

Experts recommend going to bed and waking up at the same time, i.e. adhere to the sleep and wakefulness regimen, then the body itself will get tired by a certain time, and you can easily fall asleep.
An active lifestyle and physical activity help to relax, and therefore fall asleep on time, the main thing is not to overdo it and not get overexcited just before bedtime.
Adjust your daily menu so that in the afternoon you do not eat drinks containing caffeine, as well as foods that are hard to digest.
Give up bad habits, it is better of course forever or at least a couple of hours before bedtime.
Going to bed just to sleep.
Exclude daytime sleep, tk. after a good night's sleep, you may not want to go to bed in the evening.
If possible, avoid strong emotional upheavals and experiences in the afternoon, even joyful ones. For example, some people like to watch a horror movie before going to bed, and then they can’t fall asleep because all sorts of bad thoughts come into their heads. Absolutely the same can be said about the unbridled fun before bedtime, especially for children who, having “pissed off” in active games, cannot fall asleep or sleep badly all night.
You should not use any gadgets before going to bed (watch TV, sit at a computer, tablet or phone) or engage in mental activity. All this excites rather than calms the brain. It is better to read a book or, sitting comfortably in an armchair, listen to relaxing music.
Somnologists say that an individual evening ritual will help set the body up for sleep. It could be a traditional glass of hot milk before bed or a relaxing bath. In general, everything that calms you and sets you up in a positive way is not prohibited.
The atmosphere in the bedroom, as well as its equipment with comfortable bedding, is of paramount importance. Agree, it is much more pleasant to fall asleep in a cozy bed and in a well-ventilated room. In addition, the illumination of the bedroom, as well as the noise level in the room, should be kept to a minimum.
Experts recommend going to bed only when you feel tired and sleepy. If you can’t fall asleep within half an hour, then it’s better not to suffer and not get annoyed about this. Get up and do something, so you will be distracted, tired and sleepy.
Basic relaxation techniques (relaxing auto-training, visualization of calm images and pleasant moments, breathing techniques), as well as yoga and meditation, help to cope with insomnia.
Cognitive psychotherapy helps to improve sleep in patients who, due to a panic fear of “not falling asleep”, fall into hysterics and suffer from depression.
In addition, the method of "limited sleep" is effective, when instead of the standard eight hours, a person sleeps no more than five. At first it will be difficult due to the fact that the body must accept the new rules of the game. For the first week, a person will be more tired during the day and feel drowsy and low energy. However, over time, his body will rebuild, and insomnia will recede.

Of course, drug treatment of insomnia gives stable results. Hypnotics or sleeping pills of the new generation have proven themselves well. True, experts are in no hurry to prescribe them to their patients. The thing is that therapy is considered more effective, aimed at eliminating the cause of insomnia, and not at alleviating its consequences.

After all, taking sleeping pills, a person really sleeps better, but does not get rid of the malaise. Therefore, it is worth resorting to all kinds of medicines only when all other methods do not bring long-awaited relief.

In fact, valocordin is an effective sedative, and I always thought that Valocordin was a heart remedy, but I was wrong. I was very nervous, in the evening my heartbeat became more frequent and some kind of panic came on. a neighbor dripped 20 drops on me and let go in a minute. No matter what they write or say, the drug is effective. earned a reputation for decades, not expensive - that's what hinders manufacturers of more expensive analogues.

I always have valocordin in my medicine cabinet at home. Excellent sedative. The effect is felt fairly quickly. It happens that you are nervous a lot during the day, and by the end of the day you feel a strong heartbeat, excitement, stress. Good for calming the nerves.

After giving birth, I experienced a strong emotional stress, which this drug helped me to cope with. Because the child was not breastfed, the remedy was not contraindicated. Valocordin restored my calm and balance, and also facilitated the onset of a natural and again deep sleep.

I was tormented by insomnia, even if I managed to fall asleep, I woke up 10 times during the night, probably. I had to google and look for a good sleeping pill. I came across valocordin-doxylamine. I decided to go to the doctor and consult, besides, I had to take a prescription to buy this drug. The doctor approved and wrote the prescription. The next night I slept like the dead. And most importantly, when I woke up in the morning I was in a very cheerful state. There was no headache, as with other sleeping pills. I have been taking this drug for a week and I find it very effective against insomnia.

Tatyana: Vladimir, I will share my experience. I took tamoxifen for 2 years and 3 months. instead of 5 years. Now.

Inna: Unfortunately, Isoprinosine could not defeat the cytomegalovirus in my body.

Galina Alexandrovna: I can’t decide on this drug - they write in contraindications - diabetes mellitus, what.

Alla: Tsetrin 1 tab per day and Komfoderm cream. I gave injections to my mother, she also had her whole body in.

All materials presented on the site are for reference and informational purposes only and cannot be considered a method of treatment prescribed by a doctor or sufficient advice.

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

Sometimes it even happens that after coming home from work squeezed like a lemon, some people cannot fall asleep, despite being hellishly tired. All this is a consequence of our lifestyle, which leads to a number of stresses and, ultimately, to insomnia. Sleep disorders are very common in our time, and in especially severe cases, even the intervention of doctors is required.

What can help if you can't sleep?

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

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

2. Go to bed not when it seems like it's time to sleep, but when you feel like it. What's the point of going to bed at 9 pm if you're going to toss and turn until 12 anyway?

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

4. Some doctors, especially those of the Orient, recommend breathing exercises to help you relax.

5. Your bed is for you to sleep there, not to spin around without being able to sleep. If sleep doesn't come after 15-20 minutes and you don't feel like sleeping, get up and do some relaxation auto-training or just find an activity that helps you relax.

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

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

8. Do not engage in physical activity right before bedtime. It is advisable to finish all training exercises 3 hours before going to bed.

9. Do not overeat, and in general, the last meal should be 2-3 hours before bedtime.

10. Don't nap during the day.

11. If you wake up in the middle of the night and can't sleep, don't force yourself - get up and do something else, and when you feel sleepy, lie down again.

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

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

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

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

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

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