After a tiring day's work, sleep is often a real salvation from fatigue and bad mood. Yes, and after a stay in the sun, too, it would not hurt to take a nap for an hour or two. .. A well-rested person rises in the morning from bed in a good mood, he is full of energy and ready for any job. But, unfortunately, it's not always easy to fall asleep. You can toss and turn in bed for more than one hour, wistful considering the time left before the alarm clock rings. What are the causes of insomnia, and how to fall asleep if you can not sleep? Let's try to understand.
A complete sleep is the basis for an excellent well-being
To sleep and feel good, a person should spend a certain amount of time in a dream. Usually it is about 8 hours. There are people who sleep 4 hours a day and are brisk, full of energy and energy, but this is more likely an exception.
In addition to the duration of sleep, great importance is its quality. When a person rests calmly and in comfortable conditions, then it will be enough for 6 hours to recover.
The biological rhythms of people's life differ. Someone with ease rises with the first rays of the sun, for others, the rise before 10 am - a real disaster. In order not to worry about the question of how to fall asleep, if you can not sleep, you need to try to combine your biological clock with the daily routine. To do this, you can choose a suitable work schedule, postpone important business for that part of the day when the body does not feel tired.
Causes of insomnia
When a person really wants to sleep, then it's enough 10 minutes to get a good sleep. If the process dragged on, most likely, it was an uninvited guest-insomnia. Note that the reasons here can be completely different. And what if you can not sleep? First you need to determine what was the source of the problem. These include:
1. Serious emotional or physical stress. Putting to sleep in a state of severe stress, a person can not get rid of obsessive thoughts about the events of the past day. As a result, the sleep disappears completely.
2. A sharp change in the daily routine. Sometimes it takes a long time not to go to bed, although the time when a person usually does it, long gone. Such problems are faced by students preparing for exams, tourists entering a different time zone, people working in shifts.
3. Poor health. Headache or toothache, stomach cramps are real enemies of a full sleep.
4. Uncomfortable conditions. An inconvenient bed, stuffy air, a new environment - all this prevents a quick falling asleep and a good rest.
What prevents comfortable sleep?
Can not sleep at night, what should I do? This question torments many people. At the same time, it is better to understand what can not be done immediately before going to bed. After that, insomnia can go away by itself. So, shortly before sleep you can not:
1. Densely to supper. The last meal should be about two hours before bedtime. Gastrointestinal tract also needs rest. If the body is busy digesting food, then it will be difficult to fall asleep, and it will not turn out to be fully rested.
2. Drink tea, coffee, other tonic drinks just before bedtime.
3. Take a hot bath. This procedure gives a feeling of relaxation, although the high temperature of the water will lead to an acceleration of blood circulation, an increase in the pulse. To fall asleep after such a shake-up is rather difficult.
4. Watch horror movies or psychological thrillers. A strong emotional excitement, to which such a view leads, does not contribute to appeasement and speedy falling asleep.
Means to help you fall asleep
How to fall asleep if you can not sleep? Help in this matter can some techniques that provide not only a quick fall asleep, but also a complete rest for the whole organism. Recall the most popular methods:
1. Before going to bed, you need to ventilate the room. The stuffy air and heat not only will not let you go to sleep, but can also cause nightmares.
2. Correctly make the bed. Linen should be made of natural materials, and you need to lay it bed neatly, without folds and lumps. In such a clean and cozy bed, you want to fall asleep immediately!
3. You can listen to pleasant relaxing music, better classical. It helps to quickly fall asleep watching a quiet film, which does not differ too exciting plot.
4. If you can not get rid of obsessive thoughts about various problems and problems, you can try to pronounce them in a whisper. You need to do this slowly, all the while reducing the tempo. Gradually thoughts will start to get confused and you will fall asleep.
5. It is worth trying to follow a certain mode. Go to bed and get up at the same time every day. Even if you went to bed late or went to sleep, the next morning you should get up at the usual time. In the evening, it will be much easier to fall asleep.
6. It helps to fall asleep and a proven method of monotonous counting of imaginary objects. What do they consider? Sheep, to fall asleep more quickly, to count are best suited. Many people fall asleep, never mastering the first hundred of these cute animals.
Medications
Many people, tormented by the question of how to fall asleep, if not sleeping, stop using sleeping pills. This is not the best option, especially if the drugs are purchased without prescribing a doctor. But if nothing else helps, instead of strong drugs, you can try to take for the night broths of soothing herbs: mint, lemon balm, thyme. It relaxes well and brings thoughts into the order of tincture of valerian.