What should you do to stay awake. How not to fall asleep: Traditional medicine tips, special tools, expert advice and music. Search for individual options to stay awake all night

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.

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 is different from similar states, for example, fainting, lethargic sleep, , period hibernation or suspended animation in animals by the fact 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;
has several stages.

Sleep activity brain goes down and also goes down heart rate . 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:

slow 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;
fast 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.

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 stressed by 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 room;
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;
(pathological drowsiness ) is the opposite of insomnia, in which a person, on the contrary, wants to sleep all the time;
(snore ) is a violation of breathing during sleep;
sleep paralysis - this is a condition in which a person's muscles are paralyzed before falling asleep;
parasomnia, those. a condition that is caused by nervous tension or stress, in which a person can walk in his sleep, suffer sleepwalking , 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 the doctor to 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 a broad group of medications that are used both to regulate sleep and to administer anesthesia during surgery. Archaeologists believe that natural sleeping pills, for example, a plant such as Belladonna or Belladonna, people used 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.

Nowadays sleeping pills 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 preparations based on barbituric acid ( Pentotal , , , Amobarbital ), which for decades were the most popular hypnotics, are now being replaced everywhere by new generation drugs, for example, derivatives cyclopyrrolone or .

The latter, in turn, is considered an advanced discovery of modern medicine. Melatonin - this is nothing more than, which 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 a radical change in the rhythm of human life, the level of production melatonin decreases, which inevitably leads to problems with sleep.

Therefore, doctors recommend taking drugs based on melatonin 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 to all this hormone researchers also attribute antioxidant, antitumor, anti-stress, immunostimulating properties.

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.

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 prevent sleep, 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 provoke insomnia , very much wanting to fall asleep before some important event or trip, thus irritating his nervous system and provoking 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 , herbal sedative 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:

is a combination drug, which includes medicinal herbs and hormone guaifensin . It helps to improve the functioning of the nervous system and cure insomnia;
- this sedative drug facilitates and significantly speeds up the process of falling asleep;
, tincture - these are plant-based drops that help to calm down and fall asleep;
- This product contains magnesium (the lack of which in the body exacerbates sleep problems), as well as vitamins group B ;
is a drug that contains the same name hormone , produced by the human body and 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 studies 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. Going 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. To fall asleep quickly, Dr. Weil suggests using a breathing technique called « 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 reverse blink technique a person should take a comfortable position, close his eyelids and open and immediately close his 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 big ball swinging 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 goes astray, but also the usual time for wakefulness and sleep changes. When you fly 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 help melatonin which will help to adjust the internal clock of a person.
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 - this 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

Answer the question about how to sleep if insomnia torments a person, you can only figure out what kind of condition it is, how it arises and whether it is possible to cope with it on your own. So, insomnia or - this 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 sleeping.

If a patient has the following symptoms, then the doctor is likely to diagnose him 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);
failure in the usual mode of a person’s day due to shift work or flight;
taking certain medications antidepressants, nootropics, corticosteroids, antipsychotics ) or psychotropic drugs ;
neuralgic and somatic disorders (hypoglycemia, esophageal reflux, traumatic brain injury, Parkinson's disease, infectious diseases, accompanied by fever, heart disease, pain syndrome, itching due to skin diseases mental disorders, depressive states);
elderly age.

Insomnia - this is a serious ailment, which not only gives a person a lot of inconvenience, but also provokes the development of a number of serious diseases, for example, disorders in metabolism, 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 of the treatment. 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.

During treatment insomnia doctors recommend that their patients keep a sleep diary, which helps to identify the causes of ailments. 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 methods help to cope with insomnia (relaxing auto-training, visualization of calm images and pleasant moments , breathing techniques), as well as yoga and meditation.
Cognitive psychotherapy helps to improve sleep for patients who, due to a panic fear of “not falling asleep”, fall into hysterics and suffer from.
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 drowsiness and loss of strength. However, over time, his body will rebuild, and insomnia will recede.

Definitely drug therapy 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.

April 8, 2015

The decision to stay up all night can be caused by a variety of factors. Perhaps you have been invited to a party that will run until dawn, or perhaps you need to study very hard for an exam. In order for a sleepless night to be as comfortable as possible for you, you need to prepare well and follow a few simple recommendations. They will help you understand how to stay up all night.

Get a good night's sleep

The first thing you need to do is get a good night's sleep the day before the upcoming experiment. This is very important, because otherwise you can simply disconnect. I've had many sleepless nights in my life, so I know what I'm talking about. Even this post I decided to write at night to better immerse myself in the atmosphere.

Moreover, if you do not get enough sleep the night before, it can affect your health to some extent. Imagine how stressed the body is after two days spent without sleep. Therefore, it is necessary to take a very responsible approach to preparation. It is best to even "sleep" a little the day before. Let it be 9-10 hours or even more - the main thing is that you get enough sleep.

It is best to fall asleep a little later than usual, this will allow the body to adapt at least a little to stressful conditions. I recommend that you read my post about . It will help you if insomnia decided to disturb your peace at this very moment. There are also some very useful tips for each person.

Eat Right

Since this article is about how to stay up all night and stay alert, it is necessary to comprehensively analyze this issue. One of the important aspects is proper nutrition. To make your sleepless night really successful, you need to provide your body with all the necessary elements for proper functioning. Otherwise, you will feel additional fatigue, and this is another negative factor that you need to get rid of.

It is best to focus on the following meals:

Breakfast. You need to eat complex carbohydrates. Oatmeal or pasta made from durum wheat is ideal. It is enough to eat 100-200 grams to provide yourself with a sufficient charge for the next day.
Dinner. At this meal, you need to eat something really satisfying and rich in nutrients. The ideal option in this case is a complex lunch, consisting of some kind of soup, buckwheat porridge and a piece of meat. At the end you can drink compote.
Dinner. It must be done as late as possible. Roughly speaking, it should be the last meal before the fight against insomnia. It is best to eat something light but nutritious. It can be a mixture of fruit and cottage cheese. It is better to take low-fat cottage cheese so as not to disturb the stomach once again.

This should also include a recommendation regarding the use of caffeine and foods with a lot of sugar. If you really want to understand how not to want to sleep, limit precisely these components, and you yourself can feel the effect.

You should also prepare food that you will eat at night. This is very important, because in the usual state the body does not receive nutrients at night and can easily request food during your experiment. Cooking at night is rarely appropriate, so it's best to prepare ahead of time.

The list of night products should include:

Some lean meat. The best option in this case is fried chicken breast fillet;
Fruits and vegetables;
Nuts;
If food seems to be not enough for you, then you can boil some cereals (for example, rice).

The preparations are over, and you have come to the main process. Let's say you don't feel like sleeping for the first hours, but then fatigue begins to creep in, and your eyelids begin to gradually droop. What to do in this situation? Understand how you can not sleep.

Do stretching exercises. They perfectly stimulate blood flow, and pain will not allow the body to relax. You can use either exercises known to you, or special complexes. I recommend paying special attention to yoga as a universal method. You can just open some video tutorial for beginners and repeat everything after the instructor.

You can also do some stretching. Remember what you did in physical education classes: various rotations, strength exercises and static loads. Again, the Internet contains just a huge number of various complexes, each of which will help you.

Massage helps with sleep. You don't have to call someone for help. It is enough to massage your muscles on the body, face and limbs on your own. Of course, you are unlikely to reach your back, but there are special devices that make this process easier. To understand how long to stay awake, I recommend watching gymnastic videos.

If you suddenly want to sleep, you can just pinch yourself or bite. A sharp pain will relieve short-term fatigue and come in order. You can also just touch a hot iron or a boiled kettle. Cold water is another great remedy to keep you awake.

Chewing gum also helps fight sleep. The fact is that when our mouth is working, the body thinks that now food will enter the stomach, so it starts the necessary processes. And when they work, a person does not want to sleep, because the body needs to perform other functions. That is why it can be difficult to fall asleep after you have had a hearty dinner.

Another common problem is eye fatigue. Especially if you need a sleepless night to complete any work done at the computer. Chinese acupressure helps to relieve fatigue (easy to google), a small mask for 5 minutes from tea bags, as well as a special warm-up for the eyes. Use any of the suggested methods.

The easiest way to stay awake until morning is to turn on the music. Let it be energetic, but at the same time not distract you from your main activity (if any). And you can listen to it both in headphones and through speakers. However, remember that you can not disturb someone else's dream. So it's better to be less selfish.

How not to want to sleep at night

In order to stay awake at night, you need to constantly stimulate your mind and switch from one task to another. Otherwise, you simply will not be able to fully occupy your brain, and it will come to the conclusion that it is time to switch off. So the main practices are:

Focus on one task as much as possible, but do not spend too much time on it. For example, you can use the Pomodoro technique. The bottom line is that you need to focus on the task for 25 minutes, and then rest for 5 minutes. Try using a similar mode and you will soon notice that you don’t feel like sleeping at all.
Keep yourself busy. Knowing that you are doing something really important will help you cope with sleep. However, this requires that the case really motivates you. I recommend setting yourself some kind of difficult goal, challenging yourself. I wrote more in an article about that.
Talk. How long to stay awake at night? Have a lively conversation. Trust me, there is no better incentive for a person to be sleep deprived than the other person. Perhaps it will be some kind of heated argument, or perhaps you will simply indulge in memories - it does not matter.
Curiosity. Set yourself the task of finding the most detailed answer to one or more questions, and then go to the World Wide Web in search of information. It is desirable that the question be important - this will only add pluses to the treasury of motivation.

Let's talk more about another component - switching. Let's say your main goal in a sleepless marathon is to write a certain number of articles. However, if you only do writing, then very soon you will get bored with this activity and you will want to sleep even more. How to get out of such a situation? That's right, it is necessary to dilute the work with something more interesting.

If you do not want to change the occupation, for example, if it is difficult to complete a project, then just change the environment. Let's say you did business in your private room - move to the kitchen and finish what you want. This can be applied to any other activity as well. If there is no way to change the situation, then just move to another part of the room. For example, if you wrote while sitting on the couch, sit at the table and vice versa. This will help you learn how to stay up all night.

Since we are talking about the situation, we should dwell on it in more detail. How much do you think you want to sleep outside? That's right, very weak. Therefore, if you feel that sleep is beginning to overcome you, just get out into the street. 10-15 minutes are enough to put your brain in order for another couple of hours. Smokers in this regard will be the easiest.

Foods that help you stay awake

I am unlikely to open America for you if I say that coffee allows you to stay alert longer. This drink blocks certain regulators in our brain that are responsible for fatigue. Be careful, as frequent use of coffee will lead to the fact that you are strongly addicted to this drink. Therefore, I recommend starting with strong black tea. Moreover, it works more efficiently.

Energy drinks can also help. They can be purchased at the nearest store, where you can go during the next walk given in the tip above. By the way, it is them that are recommended by Western authors who write about how you can stay awake at night. I do not recommend spending money on expensive drinks, because they practically do not have a difference in their composition.

In addition, regular food can help you. And you need to eat at night, as mentioned above, otherwise fatigue will quickly take its toll. An egg is best in this regard, as it cooks quickly and contains a large amount of nutrients. You can boil it or fry it in a pan.

You can also prepare fruit salad. Just take all the fruits prepared in advance, crumble them into a bowl, pour over yogurt and eat. It will turn out very, very tasty, nutritious and healthy. Do not forget about nuts - they are a very important component of nutrition.

If you really want to eat, then you can cook a full meal. Take a few pieces of meat, fry them, and then prepare some side dish. Of course, this will require a lot more time investment from you, but you need to learn how to stay up all night and stay awake.

One of the most important tips is that you need to drink a lot of water.. This will keep you awake for a very long time. Moreover, if your body does not receive enough moisture, then it will begin to get tired of dehydration faster. It is best to add ice to the water so that the cold gives you vigor. And, of course, we must not forget about the constant trips to the toilet, which also add a few points to the treasury of lack of sleep.

This is the end of the article on how to stay up all night. To be honest, I'm already thinking about going to a tender bed myself, but I'll try to keep going. On my own behalf, I can add that it is better to prepare in advance some interesting exciting film that allows you to stay awake for a long time.

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Have you stayed overnight at a friend's house and decided to stay up all night? Are you working a double shift or want to study for an exam? Then you are in luck - the longest recorded period without sleep was 11 days, but it is worth noting that during this experiment, human cognitive abilities decreased markedly. There have also been other documented cases where a person did not sleep for 8-10 days. Also worth mentioning are soldiers undergoing combat training for special operations who do not sleep for 5 days, resting at a minimum (basic SEAL training or BUD/S). But you must understand that prolonged lack of sleep can lead to health problems.

Steps

Engage body and mind

Move. Candidates enrolled in the basic SEAL training program (known as BUD/S) who successfully completed a “Hell Week,” during which they barely sleep for five days, report that the constant movement makes it very difficult to fall asleep. During hell week, candidates are forced to run, do physical training, and perform exercises with decks and rubber boats. Soldiers are almost constantly on the move. Try the following methods:

Run a short distance or run around the room.
Create an exercise cycle. Perform 10 push-ups, 10 sit-ups, 10 leg-together jumps, legs apart, and 10 air squats.
Play tag with a friend who is also trying to stay awake.
Throw a ball or play soccer with a friend.

Talk to a friend. Talking will help you stay awake. Various stories will attract your attention, and funny ones will disperse your sleep.
- Tell your funniest story.
- Tell us about the most embarrassing moment in your life.
- Tell us about some of your adventures.
- Talk about what you'll be doing when your period of extended wakefulness is over.
Play a game. Play games that challenge your brain, like a quiz or 20 questions. You can also play games where you have to stand or walk.
- Play Chess, Monopoly, Lucky Chance, Risk or any other board game.
- Play billiards or darts.
Change the environment
1. Create a cool or cold environment. Warm or hot weather makes us tired, lazy and sleepy. Whereas a cool and cold environment makes us more alert. Navy SEAL candidates say that when a person is cold, it's hard enough for them to fall asleep. They are immersed in water for 15 minutes, the temperature of which barely exceeds 15 degrees Celsius.
  - Exit to the yard and jump into the snow.
  - Drink a glass or two of ice water.
  - Sit in an ice bath.
  - Adjust the air conditioner to make the room cooler or colder.
  - Take a cold shower.
  - Do all of the above with care. If you stay in the cold for too long, your body temperature will drop too low, which can lead to hypothermia (hypothermia).
2. Create an unfavorable environment. According to one Hell Week candidate, people find it harder to sleep when they're uncomfortable. To do this, you can use the method from the SEAL training program, which involves getting wet and rolling in the sand, or just standing all the time.
  
  Listen to fun and energetic music. Turn up the volume in your music player. Loud noise will make it much harder for you to relax and fall asleep. If you want to get even more out of loud music, get up and dance to it.
  - Listen to rock, death metal or high energy pop. Do not include slow and soothing songs.
3. Change the environment. If you feel that you are starting to get tired, go outside or go to another room. Quite often, in a new environment, you will be able to focus on something else. This will help you feel less tired.
  - If you are in the house, go outside and vice versa.
  - Move to another room. Do not enter rooms with beds, cozy sofas or armchairs.
Psychological endurance
1. Break your sleepless time into one hour (or one minute). Set yourself small, achievable goals. Break time into small periods. Congratulate yourself when you complete these small goals.
  
  Say or repeat the mantra. Very often, repeating a mantra helps to focus your mind on something other than a difficult situation. A good mantra should be short, encouraging, and rhythmic.
  
  Believe in yourself. Many people before you managed to stay up all night. If you really want to achieve this goal, then you will succeed.
  - Say your goal out loud or write it down.
  - Imagine how you achieve this goal.
  - When in doubt, remember your goal. Say it out loud or look at what you have written. Say out loud that you can and will achieve your goal.
Taking stimulants and other medications
1. Drink caffeine. Caffeine is a legal drug found in coffee, chocolate energy drinks, and sold in pill form. It's a stimulant and makes it much harder to fall asleep.

Sooner or later, almost every person is faced with the question of how not to fall asleep if you want to sleep. There can be many reasons for this - deadlines at work, a study session, long night trips. It is especially difficult to stay awake while someone is sleeping next to you.

Someone drinks liters of coffee, someone listens to music - everyone has different ways of maintaining vigor. At the same time, the brain can play a cruel joke: at the end of work, when you can finally go to bed, you can’t fall asleep! How to overcome drowsiness, let's figure it out.

10 ways to stay awake at work

It doesn't matter how many hours of sleep lasted the day before - 7 or 3 - in some situations, drowsiness at work appears constantly. Especially if the person is an “owl”, and he has to work in the morning. Then it is especially difficult with concentration, because more than half of the working day is spent on fighting sleep.

To stay awake at work, there are several effective methods you can use. Their use will reduce drowsiness, increase the blood supply to the brain, thereby provoking cheerfulness, which is necessary for a long trip behind the wheel or when working in the office.

Perhaps motorists have already been able to learn something useful for themselves from the first block of our recommendations. But let's not stop there. Before heading out on a long road trip in your own car, check out the proven methods to fight sleep apnea while driving.

1. Rest before a long trip for at least 8-10 hours. Sound sleep in complete peace and quiet will provide vivacity and strength, which can not be replaced by more than one source of caffeine.

2. Turn on the air conditioner regularly to cheer up. Most importantly, do not forget to close the windows at the same time so as not to catch a cold.

3. The presence of a good interlocutor in the car is one of the best ways to stay awake. Pleasant communication hides the duration and monotony of the ride, which often makes you sleepy.

4. After every hour or two of driving, stop the car and do eye exercises to relieve eye strain. First, blink actively, and then begin to look from a close object to a distant object and back.

5. Nibble on sunflower or pumpkin seeds. This activity, as you know, is addictive, and therefore you are unlikely to fall asleep. The only drawback of the method is the need to clean the cabin upon arrival.

Drugs for sleepiness

There are a number of drugs that help prevent drowsiness.

Important: These drugs can only be taken after consulting a doctor. Without prior consultation, you can cause significant harm to the body, especially with uncontrolled intake.

Caffeine benzoate. " Coffee tablets". Pure caffeine, the use of which allows you to maintain vigor. Acts as an energy booster. It is strictly contraindicated in people with VVD of the hypertensive type and impaired renal function, as it causes an increase in blood pressure. In case of an overdose, migraine, nausea, and vomiting occur.
Phenotropil. Nootropic drug to increase the efficiency of mental activity. Helps to cheer up "here and now". Prolonged use causes exhaustion, and therefore you should not abuse its use.
Piracetam. Stimulates cerebral circulation, increasing the duration of mental work. Valid only when used as a course.

What to do if you want to sleep all the time

If drowsiness is a constant companion, regardless of the presence or absence of load, you should pay attention to the following recommendations. Their observance will help to significantly increase efficiency and maintain cheerfulness throughout the day.

Regular sleep. Sleep should be given at least 6-8 hours daily. A normal amount of sleep helps to keep alert for a long time.
Consumption of vegetables and fruits. Maintaining the required level of vitamins also significantly helps in maintaining the necessary state and helps not to fall asleep at the most unexpected moment.
Sex. A great source of endorphins and good mood. But here it is important to consider that partners should both enjoy the process, otherwise there will be no desired effect.
Fresh air . Constant ventilation allows you to provide a normal amount of oxygen in the room. This makes it possible to carry out its full-fledged transport through cells and tissues, while maintaining the vigor of the brain.

If you follow these tips, you can fall asleep very quickly. If you regularly experience problems with falling asleep, you should consult a doctor.

Sleep is a world shrouded in a veil of dreams and miracles. Thanks to sleep, the body gains strength for the next day. Sleep heals the body and spirit to conquer new heights. Skin looks healthy and radiant after sleep. By the way, you need to sleep 8-10 hours a day. But what if Morpheus doesn't come? What to do for those who have insomnia every night? Today we will talk about why this happens, how to fall asleep in 1 minute and give you some practical advice on calling Morpheus.

The main thing in the article

Why you can't sleep: causes of insomnia

A hard day, a tired state, circles under the eyes - all this signals a lack of sleep or no sleep at all. But why is this happening, what violations can lead to this problem? Insomnia often occurs for any reason, it does not appear from scratch. The causes of this violation can be classified into several groups:

external;
Internal;
Pathological;
Physiological.

More about each of them:

To external Factors that influence the body's immersion in the sleep state often include noise, smells, lights, medications, food, bed and pillow:

To internal include stressful situations, overexcitability, depressive disorders.

Stressful situations can be very diverse. They can appear constantly or once. These include the night before an exam, before an important speech, or the first day at work.
Overexcitability can be positive or negative. It could be a fight with a loved one or exercising before bed.
Depressive disorders, in turn, are also distinguished as psychological or simple mood deterioration. In the variant of psychological disorders, you need to contact a specialist. And if you just have a bad mood, then this is solved by time.

Disorders have a different character: from minor troubles to big scandals that disturb and do not let you sleep.
The period of pregnancy and lactation changes a woman both physically and psychologically. Internal and external changes sometimes prevent sleep from coming on time. In this case, you can sleep more during the day and rest more to always be in a good mood.
Diseases always have a bad and disturbing effect on night rest. Although sleep contributes to a quick recovery, it is often the cause of short-term insomnia.
Violations or changes in the rhythm of life can also lead to sleep disorders. Perhaps you should reconsider the rhythm of life and allocate enough time for rest.

How to deal with insomnia?

Sleep disturbance leads not only to a bad mood and constant yawning reflexes throughout the day, but also to a general deterioration in health. Therefore, this disease must be fought. You can correct this situation with the help of medicines, you can use folk remedies, or you can use the usual adjustment of the daily routine.

Create a relaxing atmosphere for a night out.
Choose soft-touch bedding.
Play soothing music, such as nature sounds.
Do not abuse invigorating drinks before bedtime.
Try not to sleep during the daytime.
Follow a normal daily routine.

Insomnia pills: rating of sleeping pills

When choosing medicines for good sleep, it is necessary that they are not addictive and that they are dispensed without a prescription.

The use of sleeping pills is possible under the conditions that:

Insomnia lasts for 4 or more weeks;
Insomnia arose as a result of psychopathic and neurotic changes;
Sleep disorder arose on the basis of autonomic dysfunction and pathologies of the nervous system;
Violation of night rest arose due to high irritability, stress or tension.

In case of persistent insomnia, it is necessary to contact a specialist or therapist, who can also advise the necessary drug.

Plant based:

Novo-passit;
Persen;
Deprim;
Dormiplant;
Phytorelax.

Synthetic:

Afobazole;
Voloserdin;
Valemidin;
Sedavit;
Zolpidem.

Combined;

Barboval;
Donormil;
Menovalene;
Sedafiton;
Melaxen.

Homeopathic:

Tenoten;
Nott;
Passidorm;
Hypnosed;
Calm down.

The information provided is for informational purposes only and does not constitute a purchase guide. Any medical advice should be sought from a specialist.

How to fall asleep quickly at night without sleeping pills: 10 best ways

Sometimes, in order for sleep to be deep and restful, you just need a change of scenery. Perhaps the bedroom is too bright wallpaper that irritates the nervous system. And sometimes drastic measures are not required. Ways for good sleep:

Watch a romantic comedy with a happy ending before bed.
Lie down in bed, close your eyes and count the sheep that jump over the fence.
Ventilate the room before going to bed.
Take a walk in the fresh air for the coming dream.
Take a bath with aromatic oils of lemon balm, sage, lavender or bergamot.
Think of something or someone that pleases you.
Ask your partner to make you relaxing.
Get busy.
Try changing your sleeping position to one that is more comfortable for you.
Start practicing relaxation postures.

Folk methods of dealing with insomnia

In addition to the above methods of treating insomnia, there is a popular practice. Folk remedies include:

Soothing tea with hawthorn;
Warm milk with honey;
Boring book;
Lie down on your right side, bending your knees;
Drop some lavender oil on your whiskey;
Hang a dream catcher over the head of your bed.

How to relax to fall asleep quickly?

The health of the body is the key to a good mood. And poor sleep or its absence in general leaves an imprint of neurosis and poor health not only externally, but also internally. Therefore, in order for sleep to come as soon as possible, you need to be able to relax.

Distribute throughout the day physical activity on your body to fall asleep quickly at the end of the day. The main thing is not to exercise before bedtime, if physical exercises are scheduled in the evening, then try to exercise 2-3 hours before bedtime.
Practice Technique deep breathing. Sit and relax, close your eyes and take a deep breath in through your nose, then out through your mouth. Inhaling, feel where there is tension in your body, try to relax it. When doing this exercise, try not to think about anything, but focus on relaxing the body.
Imaging technique can also help you sleep soundly. Imagine a place where you would like to be and what you would like to see there. Present all the details, the details of your place.
Try write down all the thoughts that disturb you and the ideas that keep you awake. In some cases, thoughts written on a piece of paper contribute to relaxation. And relaxation, in turn, leads to a peaceful night's rest.
Muscle relaxation practice promotes relaxation of the body. Tighten each muscle, holding for 5 seconds, then relax. When muscles tense, breathe deeply, do not hold your breath. Tighten each muscle in turn.

Massage for insomnia at home

The practice of massage for insomnia is beneficial not only for solving the problem of sleep, but also for the overall health of the body. You can do the massage yourself, or you can ask a partner. In the second case, there is a chance that you will fall asleep during the procedure. And in the first - the body will relax and you will calmly fall asleep after self-massage.

Self massage

Head- Warm up your palms and stroke your face, simulating washing. Lightly pat your face with your fingertips. Then massage the temples, the point between the eyebrows and the scalp in a circular motion. Perform movements for 5-10 minutes.
Neck- with your index fingers, massage at the point of the sternocleidomastoid muscle, which starts behind the earlobe and ends towards the collarbone. Move along this muscle, performing massaging movements from top to bottom, for 5 minutes.
Ears Grasp the earlobes with two fingers, thumb on the inside of the ear, and index on the outside. Then take hold of the ears and massage them. Massaging in circular motions move all over the ear from top to bottom. Perform massage for 3-5 minutes.
Stomach- With a preheated palm, perform circular light movements clockwise 20 times, then counterclockwise 20 times.
Sole of the feet- while taking a bath, perform massaging movements with your thumb. Massage the point located on the balls of the feet.

Back massage

Preheat your palms, for a better effect, you can lubricate them with lavender oil.
Begin back massage with light warming movements. First massage the shoulders, then move down, performing circular movements symmetrically on each side.
Acupressure for insomnia is relaxing, so the movements of the palms should be gentle and counterclockwise. Also, do not press hard or pinch, as this will not contribute to relaxation, but will only worsen the situation.

How to fall asleep quickly: step by step instructions

To quickly fall asleep, try to follow the instructions, which may help you summon Morpheus and plunge into the endless space of sleep.

Do physical exercises during the day, but no later than 2-3 hours before bedtime.
Eat dinner 2-3 hours before going to bed.
Take a soothing lavender oil bath.
Do a self-massage.
Prepare the room for sleep by ventilating and turning off all lights in advance.
Lie down in bed and close your eyes.
Think positive and relax.
Now go to sleep.

How to fall asleep during the day: effective techniques

Sometimes a situation arises when sleep is needed during the daytime, but he does not want to come. Then various techniques come to the rescue, which have a relaxing effect on the body and put it to sleep.

"Breathing 4-7-8" - exhale through the mouth and close it. Place the tip of the tongue on the upper part of the palate, namely on the protruding part in front of the front incisors. Keep your tongue there all the time. Now inhale through your nose for a count of four. Hold your breath for a count of seven. And exhale through your mouth, counting to eight. Repeat 3 more times.

Pay attention to the fact that the exhalation should be made with a whistle. Only in this case the technique will be performed correctly.

"Breath for 10 counts"- count each inhalation and exhalation, when, for example, inhalation is one, and exhalation is 2. Count to 10, then repeat the cycle. As you do this method, focus on your breath, numbers, and how your chest moves. You need to breathe through your mouth. Repeat the technique until you fall asleep.
"Suvorov Method"- Lie on your back, stretch your legs and arms. Close your eyes and roll your pupils. This arrangement is physiological for deep sleep.
"Reverse Blink"- lie down and relax, close your eyes, and then open. Perform reverse blinks at intervals of 5 to 15 seconds. This technique is a kind of self-hypnosis.
"Ball"- lie down in a comfortable sleeping position and imagine a ball that is in the middle of the ocean. Around no end, no edge. Now focus on how the waves rock it back and forth.

How to fall asleep quickly if you do not want to sleep?

If you do not want to sleep, and this is necessary, you should not force yourself. Just take it as it is. Do not torture yourself and scold yourself for the fact that your body still wants to stay awake.

Try getting out of bed and walking around, go outside for fresh air, or take a warm bath.
Visualize the air flowing like a carousel through your body.
Drink a glass of warm water.
Get all thoughts out of your head.
Go to bed naked.
Get the fish to contemplate them for a quick bedtime.

What to do to fall asleep quickly: our tips

Our magazine has prepared tips for you on how to fall asleep quickly:

Make a daily routine so that your body tunes in to a healthy sleep.
Get rid of bad habits.
Go to the toilet.
Follow the diet, do not eat too heavy food before bedtime.
In severe situations, consult a doctor.
Learn to enjoy sleep, relax and take comfortable positions.
Don't be afraid to tell your loved ones what bothers you.
Change for a comfortable night's rest.

All tips are aimed at solving one problem - insomnia. It can appear once, or it can constantly disturb your well-being. If the matter becomes serious, then the help of a specialist will always come in handy. And if insomnia has a short-term form, then all of the above methods, techniques and tips will be useful to you. Good night to you and sweet dreams .