The regime of the day of modern man requires an early awakening and a certain time for sleep( 8-9 hours).And if you do not go in time( at 10-11 pm), then the whole work day will go awry. And with our stresses, everyday problems, it can be difficult to fall asleep.
Lack of sleep at the right time, insomnia with time lead to lack of sleep and chronic fatigue, and therefore to a decrease in efficiency, overall well-being. If you continue in this rhythm, you can earn serious diseases.
How to overcome yourself and give a healthy sleep to the body? Consider ways to sleep, which really help to keep the necessary regime of the day.
- Preparation. It is a pity that such useful habits as daily hygiene, additional care for the skin, hair, nails, care for appearance, image, cleanliness and neatness do not apply to the same scrupulous attitude towards going to bed. If we could properly prepare the body for rest, how much easier it was to go into another state of consciousness, when the brain rests, the body relaxes, and the soul "digests" all that has gone through the day.
So, what does this mean? Gradual relaxation! It can be achieved in many ways: a warm bath, a mild aroma of a candle( lavender, chamomile, ylang ylang, tea tree), green loose tea or herbal tea, slow music, reading a favorite magazine, books. Already an hour before sleep, you need to adjust to rest and gradually reduce your activity: stop running around the apartment, desperately remembering what else you did not have time to do today. It is advisable to ventilate the room, provide a cozy bed, a pleasant freshness of bed linen, soft and comfortable nightwear. No food before bedtime( for 1.5-2 hours, otherwise instead of sleeping you will get a rough process of digestion).
- Lying in bed. Do not torment yourself with the question of how to fall asleep. Do not set yourself up, that you again will not get enough sleep, do not think about it. Your thoughts are better to take a useful analysis of the day. But if such analysis causes negative emotions, it is better to try to imagine a place where you would like to be, where you feel comfortable, comfortable, joyful. Dream. We so lack positive emotions in adulthood, so it's not a sin to go back to childhood and give in to fantasy.
- Additional measures. If insomnia is firmly entrenched in your life, more serious measures may be needed. For example, the techniques of auto-suggestion. One of which just solves the problem of how to fall asleep. It all starts with taking a comfortable pose, then calming the heart. Putting a hand on the heart, we slow down the rhythm with the formula of auto-suggestion: "my heart beats smoothly and calmly"( repeat 5 times).The installation can be fixed as follows: "my hand is warm," "the warmth of my hand penetrates into the chest," "heat spreads through the body and relaxes."The heart rhythm really slows down, and the body relaxes. You will not notice how you fall asleep.
Perhaps, this gymnastics at first glance seems incredibly stupid. But it really works! Enough to worry about how to fall asleep. It's time to try all the ways, some kind of work.
Many complain: "I wake up at night and can not fall asleep."Such a sudden awakening is caused by anxiety. How to be in this case? To make an exciting problem for oneself less significant, to put aside. Of course, it's easier to say what to do. But worth a try. Have pity on your nerves! It is better to concentrate your thoughts on pleasant things.
Correct attitude to the problem, how to sleep, will help get rid of insomnia, awakenings in the middle of the night, lack of sleep at the right time. Observe the regime of the day and the ritual of preparing for bed, take care of your nerves, and a healthy sleep is guaranteed to you as well as cheerfulness during the day.