This situation is not uncommon – you go to bed, but an hour passes after an hour, you toss and turn in bed from side to side but can not fall asleep. In addition, some unpleasant thoughts continually float in mind, and you can not relax. Perhaps someone may not see it as a serious problem if it is hard to fall asleep. But imagine that tomorrow you have an exam, an important meeting or you have to drive. It is important to have a good sleep and feel well-rested in the morning. What to do in this situation? Of course, the psyche works in different ways for everyone, and the causes of poor sleep can be different. If you do not know how to fall asleep quickly, then you should try different ways, so you may find among them those that suit you most.
Sleep in comfort
First of all, you should pay attention to the room in which you sleep. It should maintain the optimum temperature – not too hot and not too cold. Avoid drafts.
The air in the room should be fresh. Therefore, it is recommended to air the room before going to bed. If there is little oxygen in the room, and it is filled with unpleasant odors, then it is unlikely that you will be able to fall asleep quickly. You can use lavender, linden and chamomile oils to flavor the bedroom.
Insomnia is often caused by a very bright light. It is worth remembering that the hormones that regulate sleep are produced only in the dark. Make sure that the windows are tightly closed, and there are no other sources of light in the room. You can purchase a special mask for sleep.
If you need silence for sleep, you can buy earplugs at the pharmacy. Some people fall sleep with the help of unobtrusive noise, for example, the monotonous hum of the fan. You can also use relaxing music or recording natural sounds to fall asleep quickly.
Sometimes a person cannot fall asleep because he takes an uncomfortable posture. Lie down so that you feel comfortable. It is better to use a pillow of medium hardness. If it becomes warm from the body, turn it over. Wear sleepy pajamas for sleep. Some people feel comfortable sleeping without clothes, so you may try it also.
Do not forget about hygiene, regularly change bed linen. It is not very pleasant to fall asleep on sweat-soaked pillows and sheets. The blanket should be chosen so that it would not be too light or heavy, too warm or, on the contrary, would not protect against cold.
Proper eating is the key to good sleep
Pay attention to what you eat for dinner. It is not recommended to eat tightly before bedtime, but on the other hand, going to bed on an empty stomach is also not the best solution. There are products that promote good sleep: banana, milk, nuts, whole grain bread, lettuce. But protein can interfere with good sleep, the same applies to caffeinated beverages, spicy, fatty, sweet, nicotine, alcohol. A cup of warm milk or herbal tea, drunk at night, often helps to fall asleep easily.
Things to do to relax the psyche
You’ve may already seen the advice not to think about anything while lying in bed. But in practice this is impossible to accomplish; moreover, in a dream some parts of the brain work even more intensively than during wakefulness. Therefore, moderate loads for the mind, on the contrary, will be useful.
Reading at night may help. It is best to read something light, not burdensome, but not so fascinating as to make you spend hours reading a book. You can also try to make some notes or drawings. For example, record the most pleasant impressions of the day, the opinion of a movie.
But as soon as you feel during the reading that you are beginning to get very sleepy, immediately stop your activity, turn off the light and lie down. If there are any thoughts in your head, try using your imagination to paint these thoughts in black. Meditate, let go of thoughts that disturb you.
Think of something pleasant. Imagine yourself in a boat floating on a river, or you are flying in the clouds, or swimming in the ocean, or walking in a flourishing field, etc. Slowly delve into your fantasies, noticing more and more new details.
It has long been known advice to count in the thoughts of some animals, such as sheep or elephants. Although this advice does not help everyone, it is not completely without sense, since it contributes to a moderate load on both hemispheres of the brain, gradually putting it into sleep mode. Of course, you can choose some other objects or animals, as long as they do not cause negative emotions. You can imagine a pendulum swinging from side to side and count its movements.
Lie still, do not move, mentally relax all your muscles, starting from the tips of your toes and ending with your head. Lying in bed, stretch. Stretching helps the body to relax, the tension goes away, and the person falls asleep. Try to hold the pillow between your knees. This helps to relieve stress and even reduces pain.
Perform a set of breathing exercises. Slow deep breathing helps the body to relax. Lie on your back to control how your belly rises. By concentrating on breathing, the brain is freed from extraneous thoughts.
If you went through different methods, but they did not help you quickly fall asleep, it is recommended to use drugs. However, this should be done carefully, so as not to cause addiction. It is best to consult a doctor for the selection of the drug.
Varieties of drugs:
- Based on herbs – valerian, motherwort, mint, hop, camomiles.
- Tranquilizers are a means of inhibiting the nervous system, dulling emotions. If insomnia is caused by severe stress, it may be the only way out.
- Sleep pills – affect the nerve receptors and stimulate the production of sleep hormones.
- Drugs that contain the main sleep hormone – melatonin.
- Vitamins. Often, chronic insomnia develops due to a lack of vitamins B and D in the body, trace elements – magnesium and calcium.
What you need to do during the day to sleep well at night
If you exercise, then the last workout should be at least three hours before bedtime. However, walking before bed is very good for insomnia.
Water treatment at night is also a good way to relax. Best of all in this case helps bath with special soothing additives – sea salt, oils of eucalyptus, pine. If you have trouble falling asleep at night, then it is best not to sleep during the day, but wait until the evening and sleep properly.
Look for a way to cope with stress. Stress is the main problem of insomnia. Find a hobby that will relieve stress. Try to adhere to the regime: go to bed at the same time. If you want to shift the mode, then change it gradually, starting from 10 minutes. Before going to bed, do not dig into the phone, do not sit long in front of the TV or monitor.