How to fall asleep quickly if you do not want to sleep. How to fall asleep faster is a non-trivial task that has many solutions. How to fall asleep quickly at night if you can't sleep

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.
. Regular physical activity promotes the production of endorphins, which becomes the cause of cheerfulness.
• 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.

Everyone knows the situation when you go to bed, but instead of the desired healthy sleep and rest, various extraneous thoughts come into your head, the events of the past day scroll over and over again. Finally, in the morning you forget for a while, and after a couple of hours the alarm clock rings. The head is heavy, there is no strength, and the whole day is down the drain.

Usually the reason for such night vigils is simple:

• Unfortunate events of the past day.
• An important meeting, anticipation of tomorrow's events.
• Internal emotional experiences.
• Fears associated with loved ones, work, future, uncertainty about the future.

Long, several-day "marathons" are called:

• Stress.
• Neurosis.
• Depression.
• Overwork, which caused a violation of the circadian rhythm.

FROM There are physical causes that affect the body and disrupt peaceful rest:

• taking drugs that overstimulate the nervous system,
• abuse of tonic drinks,
• too plentiful, fatty food before bedtime,
• hard bed, protruding springs, dips.

Medicine calls such disorders insomnia (insomnia). The violation includes a complete lack of sleep or its disorder, when a person cannot immerse himself in rest for a long time, sleeps superficially, often wakes up.

If the situation is repeated often, chronic fatigue and inattention develop. Irritability appears, it becomes difficult to fulfill duties, there are violations of the work of internal systems and organs. Common consequences of persistent insomnia:

1. obesity,
2. hypertension,
3. diabetes.

In order to rest at least a couple of hours, people suffering from sleep disorders resort to pills. You need to understand that not all drugs are allowed to be taken for a long time, you should not prescribe serious drugs for yourself. There are a number of drugs that, with constant uncontrolled use, can completely upset internal rhythms and even cause addiction.

What drugs should not be treated

Tranquilizers and barbiturates help to quickly relieve anxiety, move away from heavy thoughts. Most of these drugs are used to treat severe mental disorders. But there are lighter options found in a pharmacy without a prescription - Afobazol, Adaptol, Diphenhydramine, Corvalol. The doctor may prescribe diazemap, Rellanium to relieve stress.

It should be remembered that the consequences of the constant use of psychotropic substances are unpleasant.

• A person becomes distracted, inattentive, inhibited in work.
• He loses his vitality much faster, his energy is no longer enough for a day of wakefulness. After a few hours, lethargy and fatigue appear.
• The head hurts more often, the liver develops, pain in the eyes.
• Trembling of the hands, weakness in the legs appear, in severe cases even convulsions.
• Memory is decreasing.

The danger of tranquilizers is in the rapid development of addiction. After a couple of months, the dose taken becomes insufficient for the effect, an increase is required. Gradually, a person crosses the norm, comes to complete dependence, cannot fall asleep without a pill. Cancellation of the drug causes fear, even more stress. From light drugs, dependence develops slowly, with heavy drugs, three to four weeks are enough.

Despite the onset of the long-awaited sleep "under the pill", relaxation is not physiological. A person simply plunges into oblivion and comes to his senses after the morning call of the clock. The real rest of the brain, the body does not occur.

Simple and useful tools

It is best to start the treatment of insomnia with simple sedatives. First of all, these are various teas, herbal tablets. They include: mint, lemon balm, valerian, motherwort, peony, hops. An example is the collection: FITOSEDAN, PERSEN tablets, DORMIPLANT. Brewing the drink and a warm cup of tea with honey are both soothing in and of themselves and can be a pleasant bedtime ritual. It must be taken into account that the real effect of the use of tea increases gradually. It will take several weeks before the rhythms are completely normal. Drinking herbs should be continued daily.

There are a number of drugs that are not addictive and have a positive effect on the nervous system, setting you up for rest. The tablets are sold without a prescription.

MELAXEN

The medicine contains melatonin. It is a hormone produced by the pineal gland. The substance is familiar to the body, it is well perceived in tablets. The main purpose of the hormone is the synchronization of biorhythms, relaxation of the nervous system. The advantage of the remedy is that melatonin, after rendering the effect, quickly breaks down and is excreted from the body - addiction and overdose are excluded. On the contrary, after his participation comes a real useful dream.

DONORMIL

Effervescent tablets containing doxylamine. Initially, the remedy was considered an anti-allergic drug, but the hypnotic effect was so great that now the medicine is used exclusively to treat insomnia. The tool helps to quickly relax, the next day to feel completely rested. However, the drug is not taken for a long time, lethargy appears in the daytime.

How to fall asleep quickly if you don't want to sleep

If it's time to rest, and sleep is not in one eye, then you can use the following tips. First, tune in to a pleasant mood, such as listening to quiet music. The further away from you all the anxiety, the faster you fall asleep.

• Walk before bed. Half an hour at an unhurried pace set up in a calm way.
• Take a bath and drink a relaxing herbal tea.
• Create the most comfortable conditions in the bedroom: ventilate, take a low pillow, completely remove the light.
• Take a "sleep" position. It is believed that it is better for a person to fall asleep on his stomach, turning his face to the left.
• Remove all thoughts from your head, do not ponder the events of the day, do not make plans for tomorrow.

If all else fails, you can try the method developed for people in "emergency" professions, when there is very little time to rest. To do this, lie on your back, put your hands at your sides, do not move, roll your eyes up and mentally calmly count.

What will help you sleep

There are certain things that help you sleep well at night.

1. Fresh air. The more you spend outdoors during the day, the better you sleep. If possible, leave the window open all night and do not turn on the heaters. A comfortable temperature is considered to be 21 degrees. In European countries, evening walks and jogs are accepted, which help to relax and tune in to rest.
2. Proper food. Fatty food seasoned with hot spices is definitely not for those who want to fall asleep. The abundance of sweets tones up and gives energy, so it is also better not to eat them in the evening. Do not go to bed on a full or empty stomach. It is better to prefer a full dinner at 18 o'clock and before going to bed a cup of kefir and a couple of cookies.
3. Water. Our condition is perfectly controlled by water of different temperatures. A cool shower helps to cheer up and wake up, but evening treatments at a water temperature of 37 degrees and above relax. If you additionally dissolve lavender salt in water or add a decoction of pine needles, the effect will increase. Even if you can't take a bath, you can just soak your feet.

If you use these natural sleep regulators correctly, then there will be much less problems with falling asleep.

Prevention of insomnia

The most important thing in the fight against insomnia is the organization of the daily routine. The time of sleep and wakefulness should coincide with natural rhythms. Inside the body at different times there are different processes and reactions that are genetically incorporated. They determine our natural regime - biorhythms. Our brain contains the core of all internal clocks. It is located close to the optic nerve and is affected by daylight. It is thanks to him that there is an adjustment to the twenty-four hour day and different lengths of the day in winter and summer. When there is little light, the sleep hormone melatonin is produced. In addition, circadian rhythms are slightly different in different people (owls and larks). Therefore, in order to sleep well and soundly, always follow simple rules.

Table of rules for sound sleep

Try to keep your bedroom atmosphere pleasant: clean air, comfortable mattress and pajamas, silence.

It is helpful to create specific bedtime rituals that are repeated daily. For example, reading a book, tea with honey, light music, a bath.

Every modern person at least once in his life faced the problem of insomnia. How to fall asleep quickly with a crazy pace of life, constant stress, faced with a huge flow of information every day? But to solve this problem overnight is possible only with the help of various medicines, the regular use of which often leads to addiction.

How to fall asleep quickly at night

In order for the question of how to fall asleep quickly, if you don’t feel like sleeping, don’t get up, work on preventing insomnia. By making it a habit to perform consistent actions before bed, you will ensure that you fall asleep quickly and have a healthy rest. Only adjusting your lifestyle and putting quality sleep in the category of life priorities will help remove the question of how to fall asleep.

All of the above is more about sleep at night. But there are situations when daytime sleep is also necessary. For example, an important event is planned late in the evening, a long trip at night, or there is work in several shifts. How to fall asleep during the day, when there is no such habit, and it is alien to the body?

The systematic implementation of the following recommendations will help to avoid difficulties with falling asleep.

1. Allow yourself only quiet activities a couple of hours before bedtime. This will allow you to “extinguish” emotional excitement, avoid exposure to new stimuli, and achieve peace. By the way, it is not recommended to read before the rest and watch TV in order to avoid strong impressions. They contribute to the appearance of heavy dreams.
2. Avoid stimulants. Coffee and tea, chocolate, and many medications can help keep you awake. Quit smoking.
3. Ventilate the room where you sleep. You will saturate the air with oxygen and provide a comfortable temperature (18 - 20 degrees). By the way, indoor plants in the bedroom reduce oxygen levels!
4. Make it a habit to not eat and drink heavily 3-4 hours before bed. Heaviness in the stomach does not contribute to easy falling asleep. But a glass of kefir will be quite handy.
5. After dinner, take a walk outside. This will enrich the brain cells with oxygen and allow you to switch from daytime worries to a positive way.
6. Get out in the sun more during the day. Melatonin, which is released in the brain when exposed to the sun, regulates sleep cycles and affects mood.
7. Regular exercise also contributes to a good rest. It is advisable to exercise in the morning, in extreme cases, 4-5 hours before rest.
8. Take a warm shower or bath for 3-5 minutes. The water temperature should not exceed body temperature. It's hard to imagine a more relaxing activity.

Bed just for sleeping

The bed is not a place for analyzing the events of the past day and planning tomorrow, watching TV, talking on the phone. Relaxation and blocking of all thoughts that endlessly disturb the brain is a necessary condition for falling asleep quickly. By the way, high-quality bedding and an orthopedic mattress will contribute to a healthy sleep.

Have separate underwear, worn only during sleep. This action will become a ritual that sets up the body to prepare for sleep.

Sleeping mode

Achieve a consistent sleep and wake schedule, both weekdays and weekends. The “internal clock” of the body will tune in to the necessary rhythm. If you are used to staying up late, you need to gradually rebuild your body to go to bed earlier. It's impossible to do this all at once, so start going to bed 15 minutes earlier. Do this every day until you reach the mark on the clock required for falling asleep. By the way, sleep experts say that the phases of the most restorative sleep occur before 1 a.m.!

Psychological climate in the family

Assess the psychological climate in the family. Frequent scandals and disagreements cannot contribute to healthy sleep. If discussing this problem with household members does not bring results, seek the help of a psychologist. The specialist will help you understand the problems and give his recommendations about falling asleep quickly and sound sleep. By the way, sex with a loved one before going to bed works better than any sleeping pill.

aromatherapy

You can resort to aromatherapy. Oils of cedar wood, orange, mandarin, cypress, myrrh and juniper contribute to fast falling asleep. In order to relieve tension after a hard day and get rid of anxiety, you can use vanilla, jasmine or rose oil. Oils are used for massage, bathing, soaking pillows, or a few drops inside half an hour before bedtime.

In the absence of serious violations in the work of the body, following the recommendations given will help to cope with the problem of how to fall asleep.

Fall asleep here and now

• Turn off all thoughts. Get in a positive mood. You can imagine your favorite landscape and mentally "linger" on it.
• If you have a poorly developed ability for imaginative thinking, you need to do an exercise to tire your inner vision: closing your eyes, mentally write the number 3 with white paint on a white background. Repeat this technique slowly and several times.
• Breathe deeply. In this case, the exhalation should be twice as long as the inhalation.
• If you still can't fall asleep, try getting up and staying awake for a while. Then return to bed.
• Having exhausted all these means to solve the problem of how to fall asleep, you can use valerian or motherwort to relieve emotional stress.

How to fall asleep quickly during the day

Daytime sleep differs significantly from nighttime sleep, mainly by environmental conditions and the degree of readiness of the body to fall asleep, as a rule, you never want to sleep during the day. Recommendations for falling asleep during the day are aimed at overcoming these inconveniences.

1. Create twilight by hanging curtains or lowering blinds. Bright light distracts from falling asleep and does not contribute to calm at all. An eye patch for sleep will be useful.
2. Turn off your phone, skype and other devices that can interrupt the process of falling asleep and sleeping.
3. Drink hot tea or milk before bed. Pleasant warmth will spread over the body, which will create a relaxing effect.
4. The recommendation to ventilate the room before going to bed and avoid heavy meals is as relevant for daytime sleep as it is for night sleep.
5. Since it is noisier during the day, it is necessary to achieve silence by all means available in the place where you fall asleep: close windows and doors, use earplugs, isolate yourself from pets, and so on.
6. As a background when falling asleep during the day, you can use relaxing music, for example, the sounds of nature.

Folk remedies

• Chamomile tea is traditionally used for calming.
• Eating large amounts of onion before bed promotes healthy and sound sleep.
• According to the assurances of healers, a sedentary bath of cold water (3-4 minutes) will provide a restful sleep.
• In the Caucasus, doctors advise drinking two glasses of goat's milk before going to bed.
• Sleep will be deep and strong if you drink 50-100 grams of warm Cahors or good quality port wine.
• Applying mustard plasters to the calves of the legs.

Good sleep is the key to staying alert and active. Use proven ways to fall asleep, and also work on yourself, then the question of how to fall asleep quickly at night will not arise. After all, the main cause of insomnia is still internal anxiety and tension.

Sleep is a natural process that is very significant for the normal functioning of the human body, and therefore the question: how can you quickly and easily fall asleep if you do not want to sleep, and sleep soundly at night, is relevant for many people who have sleep problems.

The Importance of Sleep

What is the importance of sleep?

In a dream a man is for real relaxes, disconnects from all problems, which is a kind of psychological relaxation that has a beneficial effect on the body.
During human sleep the body recuperates squandered while awake.
In a dream the body synthesizes about a hundred hormones required for normal human life. During sleep, the body produces important hormones like melatonin and endorphin, one of which is called the hormone of youth and beauty, and the other - the hormone of happiness, joy and pleasure.

These are good reasons to find out how you can fall asleep quickly and soundly at night if you don’t feel like sleeping.

Many modern people have trouble falling asleep.

How fast should a healthy person fall asleep?

Do you think about how many minutes it takes a normal person to fall asleep? 1, 2, 5 minutes? Or 10 seconds? It is unlikely that after a hard day you fall asleep as soon as your head touches the pillow, well, or within a few minutes after that. You, most likely, do not even suspect that not all people manage to fall asleep quickly - for some, the process of “falling asleep” takes hours, and someone does not manage to indulge in sleep at all. That is why we will discuss the question of how to fall asleep quickly in 5 minutes, if you can’t sleep.

An obstacle to sound sleep is overwork, stress.

Why can't you fall asleep quickly?

Sleep problems affect approximately 20 percent of the inhabitants of our planet, the more important it is to know how to learn how to sleep soundly and not wake up at night. Sleep problems can be due to many reasons.:

stress;
mental and physical strain;
change of time zones;
work at night, in such a situation it is important to know what to do in order to quickly and soundly fall asleep during the day - after all, a person should at least sleep once;
the “Edison effect” associated with a large amount of lighting in modern homes, which prevents the formation of melatonin in the human body, a hormone “responsible” for regulating rest and sleep cycles;
violation of daily cycles;
taking “heavy” food and tonic drinks before going to bed;
nicotine and alcohol;
lack of regular physical activity;
spending a lot of time in front of the computer - that's why it's impossible for those who like to sit for hours at the "computer" to fall asleep, of which there are many in our time;
the presence of problems that need to be solved, which “keep” the human brain in tension, do not allow to completely relax;
the presence of somatic or mental illness;
hormonal changes that may be associated with pregnancy, the period after childbirth, the onset of menopause, etc .;
age-related changes in the body, etc.

Some people feel sleepy but cannot sleep

How long should a person sleep daily?

Experts claim that the optimal time for a good rest is 8 hours. This is an average figure that varies depending on individual characteristics. Some get enough sleep in 5 hours, while others need 9 hours or more. Set yourself the amount of time you need to sleep soundly and get enough sleep.

This can be done at home by doing an experiment. Pick a moment when you don't have to wake up every morning with an alarm. Record the time you go to bed and when you get up. Add up the hours and divide by the number of days. You will get an average value for a good rest. By sticking to it, you will always get enough sleep. Moreover, you do not have to think about what to watch in order to fall asleep faster at home?

If you cannot fall asleep quickly for 2-3 days, you should take emergency measures.

How to fall asleep quickly?

What should I do to instantly make myself fall asleep in 1-2 minutes? Falling asleep so quickly is difficult if it doesn't happen naturally. True, you can drink insomnia pills before bed to fall asleep instantly in 10 seconds and sleep soundly at night. However, this option of dealing with insomnia can be considered only as a one-time one, since the medications taken in such cases are not harmless, and a person gets used to them quickly enough, and therefore they largely lose their effectiveness.

Accept hot bath with aromatic salt or essential oil. The duration of the bath should be at least half an hour.
What do you need to drink to instantly fall asleep at night? Cup of milk with honey. Milk can be replaced with kefir or yogurt. The intake of the amino acid tryptophan together with dairy products contributes to the production of the hormone serotonin, which has a relaxing effect.
What should you do to make yourself fall asleep? Don't eat before bed- the last meal should take place no later than an hour before bedtime, while giving preference to protein and carbohydrate products, which, like dairy products, contribute to the production of the hormone serotonin.
You can read at night to make it easier to fall asleep. However, it doesn't have to be a gripping thriller or detective story - give preference to some boring book. A suitable option for reading before bedtime is a Russian-English textbook. The perception of new information loads the brain, causing it to get tired faster and sleep soundly.
Before going to bed, make sure that nothing annoys you after turning off the light. Eliminate noise effects, create complete darkness. Light has an exciting effect on the brain, making it work.
If you are wondering what to do, so that the children fall asleep quickly, then our answer will be: read to them at night Russian folk tales and sing lullabies.

Counting imaginary sheep helps some people fall asleep faster

Chinese method for healthy sleep

Ancient Chinese writings have brought to our days techniques, thanks to which you can learn ways to fall asleep with the help of points on the body if you do not want to sleep. We are talking about the so-called biologically active points on the human body, by acting on which you will achieve a long-term positive effect, which means that you will no longer have a reason to be puzzled by the question: how to fall asleep easier?

Some points responsible for sound sleep are located on the auricles. Place warm palms on your ears and massage in a clockwise direction. The duration of the procedure is up to 0.5 minutes.
The second group of points is located in the temporal region. It acts on the zones with massaging movements for 0.5 minutes.
The third point is located between the superciliary arches. Work on it also for about 0.5 minutes.
Find the fourth point on the inside of the wrist under the protruding bone. Knead the zones on two hands for 5 minutes before bedtime.

How can you sleep better during the day in five minutes if you can't? Additionally perform relaxation exercises:

lie on your back;
close your eyes and relax your muscles;
inhale deeply and feel all parts of the body;
Follow your own feelings for 5 minutes every day.

Put a handkerchief with a drop of essential oil of chamomile, sage under the pillow

Fall asleep quickly according to the method of special services

Do you want to know how to instantly fall asleep using the special services method? You need to lie on your back and put your hands along the body with palms up. Now close your eyes and relax all your muscles as much as possible. Imagine that you are in a quiet, peaceful place, for example, in a flowering garden.

Think about how good it is here. After that, under closed eyelids, roll your eyes up. It is believed that this is their natural position during sleep. Try it. Scout Viktor Suvorov, who described this method of falling asleep in one of the books, he helped. The main secret of the success of this technique is that roll your eyes without effort- then everything will certainly work out.

Traditional medicine against insomnia

A very urgent problem is to force yourself to fall asleep and get enough sleep if you can’t sleep at night. However, the normalization of night sleep seems to us a more important problem, and therefore we decided to bring to your attention several recipes of traditional medicine that will definitely help to cope with insomnia.

Drink tea brewed with 1 teaspoon of mint. For sweetness, add honey to taste.
Drink a boiled solution brewed with 1 tablespoon of dill (1 tbsp / 1 tbsp.). Insist should be at least 2 hours. It is necessary to drink dill water just before going to bed.
Grind 2 tablespoons of wormwood roots and pour 400 milliliters of water. The medicine is infused up to 2 hours. Drink before bed.

In 30 days you can develop the habit of falling asleep in 5-10 minutes

Get ready for a sound sleep

The bedroom, the bed must correspond to its purpose. You can not watch movies in the bedroom, work. This room should be associated only with night rest. Ventilate the room in advance so that fresh air enters it.

Start preparing for it 60 minutes before bed. To fall asleep in 5 minutes, you should relax in advance. Physical activity, prolonged laughter overexcite the nervous system, activating the body. To calm down and sleep soundly, read a poem from memory, read classical literature. Place a few drops of essential oil on a handkerchief and place it next to your bed.

As soon as your head touches the pillow, leave work, family problems aside. Relax every cell in your body. Remember the pleasant moments when you swam in the sea, the river, sunbathed on the beach or rested in the country. Feel the smells again, reproduce the sounds.

Make a sleep schedule and stick to it. Teach your body to go to bed at the same time. After about 30 days, your feet will carry you to the bedroom. Do not rush to take sleeping pills. If you can't sleep on your own, see a therapist. He will prescribe a medicine or refer you for a consultation with a specialist.

Approximately 50% of all people have suffered from insomnia at least once. Do not leave the problem unattended. To understand how to fall asleep quickly, you need to determine why insomnia appeared.

Usually insomnia is a consequence of some other disease.

Common causes for this problem:

• overstrain of the body, stress, anxiety;
• neurological and mental diseases;
• poor conditions for proper sleep - an uncomfortable bed, mattress or pillow, poor ventilation, constant noise, light;
• problems with the cardiovascular system;
• sleep disorders - narcolepsy, sleepwalking, snoring, restless leg syndrome, sleep apnea;
• tense muscles, joint diseases;
• problems with the respiratory system, asthma;
• unhealthy lifestyle - smoking and drinking alcohol, a lot of coffee or tea, the habit of going to bed at different times, overeating at night;
• daily or shift work;
• family or work problems;
• change of time zones;
• long daytime sleep.

Often a person is subject to several factors that provoke insomnia. We must fight each of them.

How to fall asleep quickly at night in 1 minute if you can't sleep

In this case, reverse psychology is applied. It is necessary to lie down in bed, leave your eyes open and repeat all the time: "I will not sleep, I do not need this, I do not want to sleep, I need not fall asleep."

This is not the most effective method, for some people psychological means do not help much. But in other cases, it allows you to fall asleep in 1 minute.

People whose work is associated with physical labor quickly fall asleep. Therefore, you can sign up for an evening workout at the gym. This is suitable for those who have mental work. Physical fatigue in some cases allows you to fall asleep even in less than a minute.

Indian yoga breathing exercises will help you fall asleep in a short time. How to fall asleep quickly at night using your own breathing:

• for 4 seconds, inhale air slowly through the nose;
• hold your breath for exactly 7 seconds;
• calm exhalation through the mouth for 8 seconds.

This method acts on the body as a sedative. It slows the heart rate by holding the breath and exhaling very slowly. At the same time, the brain calms down, because it should focus on counting seconds. It turns out that the whole body is completely relaxed.

Proper breathing as a way to fall asleep quickly

First way:

• inhale, stop and exhale for 5 seconds;
• gradually increase the time to 6-8 seconds on average (more than 10 cannot be);
• focus on exhalation, as it is he who contributes to the feeling of drowsiness.

The second way to quickly fall asleep:

1. Breathe through your mouth, counting each time. For example, one - inhale, two - exhale, three - again inhale. And so on up to ten times.
2. After 10, start counting from the beginning. On average, it is enough to repeat the exercise three times.
3. It is necessary to focus on each number, on the movements of the chest, on the perception of air.

This focus on breathing turns off the brain. There are no other thoughts, only counting, only breathing. This technique can be used anywhere: at home, at a party or on the train.

What to do to fall asleep when thoughts distract

You can often hear advice to relax and forget about everything, but this is not so easy to do. You can get distracted in many ways: read an interesting light book, watch a movie, draw. The main thing is that the action is simple and does not require a lot of mental effort. As soon as he starts to feel sleepy, immediately leave the activity, turn off the light and go to bed.

You can imagine an ordinary blackboard on which the main thoughts are written with chalk. Now you need to mentally take a sponge and wash each one in turn. If a new thought arises again, they take the sponge again and erase it. After a while, the sponge is no longer needed.

Ways to fall asleep quickly during the day

Daytime sleep is useful, but not more than 15 minutes.

Daytime sleep method:

• lie comfortably on your back and close your eyes;
• make circular movements in both directions with the eyeballs;
• each side should take 1 minute, for one cycle - 2 minutes;
• repeat about 5 times;
• straighten your arms along the body;
• relax - imagine how the tension goes away, starting from the legs and above;
• it is important to relax the muscles of the face and do not forget about calm, measured breathing.

It is desirable that the room has dark curtains that do not let in daylight. To fall asleep during the day, you can wear a special sleep bandage. It is important that she does not interfere.

With sleeping pills, pills, drops

Sleeping pills are of several types:

• potent - methaqualone, chloral hydrate;
• moderate action - phenazepam, flurazepam;
• lung - bromular.

There are pills containing melatonin, the sleep hormone. These are Melaxen, Apik melatonin, Vita melatonin. There is also liquid melatonin in the form of drops.

If you take it for a certain time, the sleep pattern will be fully restored, and your well-being will improve.

If sleep problems have started recently or are not very severe, you can take glycine. It is an essential amino acid that improves brain function. It affects the processes of inhibition, has a calming effect.

You can take drops based on plants: motherwort, valerian, hawthorn tincture. Herbal tablets are also sold: Motherwort forte, Novo Passit, Persen. Herbal medicines are harmless and allowed to almost everyone.

Folk remedies for sound sleep

You can make your own soothing decoction on plants:

• mix a spoonful of mint, oregano, lemon balm and sage;
• pour a glass of boiling water and heat in a water bath for 20 minutes;
• drink half an hour before bedtime.

It will be useful to take a bath:

• put 100 g of chamomile flowers (dried) in a saucepan and pour 2 liters of boiling water;
• insist liquid for a quarter of an hour;
• fill the bath with water, pour the strained infusion into it and stir;
• take a bath for about 20 minutes and dry off without rinsing.

It is advisable to put on cozy pajamas and immediately go to bed.

Healing bag:

• collect hop cones, dry them and fill them with a small cotton or linen bag;
• if desired, add dried mint, St. John's wort or other herb;
• before going to bed, put it under the pillow;
• during the day, let it lie in a plastic bag, so it will retain its effect for a longer time.