How to fall asleep quickly if you can't sleep. What to do to fall asleep early

Greetings to everyone, my dears! Sleep is the best medicine and means to restore the vitality of the body. However, sometimes it can be very difficult to fall asleep quickly at night, especially if you have to get up early in the morning.

Therefore, I think it will be useful for many of us to learn the skill of falling asleep quickly. The article will be especially relevant for those who suffer from insomnia and take any medications.

When choosing one or another way to quickly fall asleep at night, remember that they are effective for each person differently. Therefore, you can choose the most optimal one for yourself only by trial. Have a nice fall asleep and productive sleep!

Causes of insomnia in women

Sleep is a real salvation from fatigue and the bustle of the day, with its help we restore strength and energy balance for the whole body, but if you still couldn’t sleep, then you will have to experience drowsiness throughout the day.
About half of the population suffers from sleepless nights, especially women. The causes of insomnia in women are quite varied and each of them has a personal reason for it. Here are a few points that cause insomnia in the fair half:

1. a hearty dinner after six or just before bed. There is no need to drink tea, coffee or eat heavy food in the evenings. A cup of milk or a light salad is absolutely enough;
2. heavy load. Avoid engaging in strenuous physical activity in the evenings. It's better to take a walk before bed and stay longer in the invigorating air.
3. stressful situations. If you were stressed during the day, then in bed obsessive thoughts will definitely creep into your head and you will experience this situation again and again. Try to get all thoughts out of your head, since nothing can be done about this problem at night anyway;
4. violation of the daily routine. It is necessary to develop the habit of going to bed an hour earlier and getting up early in the morning at the same time;
5. Late TV watching. Don't watch TV until late; turn it off about two hours before you go to bed. Better read a good book;
6. hormonal disruptions in the body - the beginning of the menstrual cycle, anticipation of the birth of a child, menopause;
7. age-related changes. Almost always, ladies of Balzac's age develop insomnia;
8. disease. Certain diseases and their manifestations in the form of pain, itching, high temperature also interfere with falling asleep and if nothing helps, consult a doctor;
9. dissatisfaction in everyday, family, intimate and other relationships. An unsettled personal life, loneliness, as well as depression and apathy keep women awake at night;
10. inconvenient work schedule. Work in different or only second shifts;
11. long-term diet;
12. moving due to time zone changes;
13. frequent drinking of alcohol in the evenings;
14. night sprees in hot spots until the morning;
15. uncomfortable mattress and pillow;
16. stuffiness in the house. Before going to bed, open the windows and let fresh air into the room, because it is impossible to sleep in a stuffy and hot room;
17. noise in the room;

It is not for nothing that there is an opinion that a woman who does not get enough sleep is a terrible woman. She is irritable and angry. Lack of proper sleep completely destroys vitality. Therefore, a woman needs to be able to control her emotions, violent mood swings and have a restrained attitude towards everything that happens. Otherwise, lack of sleep will have a devastating effect on her condition: physical and psychological.

Make a nest for sleeping

Increase the comfort of your bedroom: do not let noisy pets here, use a comfortable mattress and pillow, and pleasant linen. If you suffer from insomnia, then every rustle begins to distract you; to achieve better isolation, do not hesitate to use earplugs.

The bed should be associated only with pleasant things: either sleep or sex. Don't bring your laptop, textbooks, or any other work to bed. If napping is delayed for a quarter of an hour, so as not to create an unnecessary association “bed is an unpleasant wait,” get up, sit in a chair, read a book, do monotonous activities that do not require physical activity: knitting, embroidery.

Folk remedies for insomnia - simple and effective methods

Before using medications, try folk remedies for insomnia - simple and effective methods.

• If you have difficulty sleeping, you need to follow a diet and daily routine.
• Eat more vegetables and fruits, give up strong tea and coffee in the evenings, lead a healthy lifestyle, and all this will help streamline your sleep process.
• And also avoid strong emotional stress.
• If you were unable to overcome this problem on your own, then focus on communicating with family, friends or friends.
• Address your concerns to them, talk them out, ask them for advice and listen to their opinions. It is likely that after this conversation you will understand that everything is not as bad as you think.

To free yourself from a nervous state, you can perform simple physical exercises:

• - stretch, straighten your back and try using these simple actions to relax the target muscles located in the shoulder area and on the back of the neck;
• - knead the temporal part with sharp movements of your fingers;
• - to relieve spasm, move your jaw from one side to the other;
• - if there are about 3 hours left before going to bed, give yourself light physical activity;
• — while lying in bed, throw away bad thoughts, imagine something good before your eyes, or listen to quiet, calming music.

Using medicinal herbs to restore sleep on your own is completely harmless to the patient, and at the same time saves money. Let's present the most common compositions of folk remedies.

Herbal infusions.

• Ingredients: three-leaf watch, hop cones, valerian, peppermint leaves (in identical volume). Pour a tablespoon of the mixture into a small container of water, mix thoroughly and drink three times a day, one hundred grams per dose.
• Ingredients: calendula, thyme and motherwort. For 500 grams of boiled water, take 20 grams of the mixture and leave for approximately 120 minutes. Drink one hundred grams before going to bed.
• Ingredients: lavender, lemon balm leaves, medicinal speedwell, fragrant violet and barberry (in identical volume). The herb must be poured with 30 grams of the mixture with boiling water and left for three hours. Drink the resulting infusion two hundred grams before bed.
• Method of preparation: 15 gr. pour lemon balm into 200 gr. boiling water and let stand for about an hour. Later, filter and drink chilled before bed, one tablespoon at a time.
• Lavender. Pour 15 grams of dried flowers into 300 grams of boiled water, leave for one-fourth of an hour and filter. Take a tablespoon after a meal.

Therapeutic baths:

• - with drops of valerian. Take a bath with water (up to 38 C) and valerian drops about half an hour before bed.
• - with a tincture of fragrant medicinal herbs (spearmint, fragrant mint, fragrant violet, etc.). Place some drops in a bath of hot water and soak in it for 20 minutes before going to bed.
• — with a herbal mixture of valerian, calamus and softened sunflower seeds. Pour a mixture of these herbs into the water and take a bath before going to bed. Course - 21 days.

Remedies using honey:

• with bran. Soak bran (200 g) in boiling water (100 grams), then add honey (200 g), filter through gauze and drink 2 tablespoons for 45 days.
• with lemon and nuts. Squeeze the juice from one lemon into a small container, add two tablespoons of honey, mix thoroughly until smooth and add a couple of walnut kernels. Drink one tablespoon of the mixture daily before going to bed.
• with kefir. Place a tablespoon of sweet amber on a glass of kefir and take it before bed. The duration of the appointment is one and a half weeks.
• with vinegar. For a glass of honey nectar, take one tablespoon of apple cider vinegar and mix everything well. Take half an hour before bedtime.
• with mustard plasters. Apply mustard plasters to the calf muscle. The effectiveness will increase if you add 15 grams of honey to a glass of cucumber pickle and drink.

Non-drug therapy:

• — Encephalophonia. Meditation to the sounds of special music obtained by computer converting the patient’s electroencephalogram into sounds.
• - Light treatment. The patient is exposed to sunlight or light with certain wavelengths from artificial sources.
• — Psychotherapy. Influence on the psyche and through the psyche on the body, aimed at ridding a person of various problems.
• - Sasha. Bags filled with fragrant herbs (for example: lemongrass, gillyflower, lobelia) are placed under the patient’s head.
• — Pillow with tea aroma. Fill a small pillow with the used tea leaves (having saved it up beforehand) and place it under your head. The smell of tea helps you quickly relax and fall asleep.

New techniques

Recently, the ASMR (Autonomous sensory meridian response) technique called brain orgasm has spread on the Internet. These are recordings or videos that include various sounds: the rustling of cellophane, the crackling of fire. But the greatest effect is produced by videos with a female voice: this could be a story about what ASMR is, or a virtual appointment with a hairdresser, makeup artist, or cosmetologist. What is important is not the topic, or even the language in which the video is recorded. Quiet, gentle voices have a calming effect - perhaps many have encountered this effect even at a doctor’s appointment. Such videos are watched at hours when it is time to sleep. Although formal studies of this effect have not yet been carried out, this technique has many fans. Users speak of them as a remedy for panic attacks, anxiety and insomnia. Moreover, despite some eroticism of intonations, the listeners are predominantly women.

Author of the article: LadyPlace

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Effective folk remedies for insomnia for the elderly

In advancing years, every person's body becomes older and begins to have difficulty sleeping. And often many people are interested in the question, how to fall asleep if you don’t want to sleep?

Let's determine the factors that cause insomnia. There are a great many effective folk remedies for insomnia for the elderly. Let's name the most common factors that cause insomnia in older people:

• - atherosclerosis;
• - involuntary numbness of the muscles of the arms and legs at night and this causes pain and painful sensations;
• - unreasonable feeling of lack of sleep;
• - heart pain at night;
• - arrhythmia.

Taking medication on the threshold of old age does not always bring the desired result in the fight against lack of sleep. Traditional medicine helps with its ancient recipes, herbal decoctions, tea, which help calm the heart and enable a person to have proper rest. Above we have already given several recipes for bad sleep. Let's add a few more methods that are acceptable specifically for old people.

Tea, decoctions and tinctures:

• - Oregano. Brew freshly picked or dry crushed flowers (a tablespoon) with boiling water just removed from the heat (200 g), cool (30 minutes) and drink instead of tea.
• - Valerian root. 2 tbsp. l. Pour the finely crushed dry root system of the plant into a container, add half a liter of boiling water, and keep on low heat (30 minutes). Turn off the stove, cover the container with a warm blanket and let it stand directly on the stove until it cools completely, then pass the resulting broth through a gauze cloth. Drink a few sips before going to bed.
• — Valerian wine. Ingredients: 50 grams of fresh valerian root, kept in the sun (2 hours) and 200 ml of white wine. Crush the root in a mortar and pour in wine. After a month of infusion, the wine is ready for drinking. Filter it and drink 20 drops before going to bed.

Herbal pillows:

• - Hops, pine needles, mint, linden, wormwood. Prepare small cotton bags, pour a small amount of grass into them, sew them up and put them at the head of your head when you go to bed. You should not mix herbs, just take one of the plants.

Proper nutrition.

For older people, it is necessary to choose the right dishes, which include products necessary for the body at this age:

• - fried potatoes;
• - boiled rice;
• - milk;
• - turkey meat;
• - oatmeal with honey;
• - fruits (banana, kiwi);
• - Cherry juice.

From a medical point of view, sleep disorders are divided into three subtypes

• Difficulty falling asleep due to external reasons or due to any illness.
• Disturbances in the process itself, when night awakenings doom you to further wakefulness.
• Disturbances in daytime activity: apathy, drowsiness, increased fatigue, difficulty concentrating.

If these signs are observed, then it is time to reconsider the frivolous perception of the physiological need for rest. And success in the fight against insomnia is ensured by consistent actions aimed at what deprives you of proper sleep.

Insomnia medications

We offer a list of some medications for insomnia:

1. Preparations based on herbal ingredients:

Persen; ,Dormiplant; Phytosed;, Sleep formula;

1. chemicals:

— Phenobarbital, Donormil, Imovan;

1. tablets sold freely in pharmacies:

— Sedonic;, Relaksedin;, Palora, Melaxen;

1. Prescription tablets:

- Migstress; Zopiclone; Nervomix Sleep; and others.

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

In this case, the reverse psychology method is used. You need to lie down in bed, leave your eyes open and repeat all the time: “I won’t sleep, I don’t need this, I don’t want to sleep, I need to stay awake.”

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

People whose work involves physical labor fall asleep quickly. 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 in even less than a minute.

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

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

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

Prevention of insomnia

To prevent insomnia, there are rules that, when followed, improve sleep. Here they are:

1. Organize your day correctly, set aside time for sleep. You need to go to bed and go to sleep at a certain time. Other than that, don't try to sleep it off; on Saturdays, Sundays and holidays.
2. Preparation for sleep. In the evenings, do not get involved in vigorous activities. Just try to wind down before bed by de-stressing, soaking in water, lying down with a good book in your hand, or listening to soothing music. It is very important to ventilate the room before going to bed.
3. Creating favorable conditions in the bedroom. Paint the walls in soothing colors. Buy a comfortable bed and make it with fresh linen. The apartment should be cool. Move the loud ticking clock mechanisms to another room.
4. If sleep still doesn’t come, go to another room, watch TV, lie down with a good book in your hands, stand on the balcony and freshen up.
5. exercise. After an intense daytime exercise, it will be easier to fall asleep.
6. Don't eat before bed or drink large amounts of liquid at night. The last meal should be no later than four hours before bedtime.
7. Sometimes a glass of warm milk helps people fall asleep. Avoid coffee, strong tea and alcohol.
8. Try not to sleep during the day.
9. Intimate relationships with a loved one contribute to the rapid appearance of sleep.

By following these recommendations, you can prevent or eliminate the occurrence of insomnia.

Night shift

People who work shifts are significantly more likely to suffer from insomnia. What to do if there is no opportunity or desire to change your profession?

• Take care of the quality and quantity of sleep, try to sleep at the same time. If the shift schedule is flexible, then the daytime rest should be short so as not to frighten off the night rest.
• When working at night, increase the lighting, and during daytime sleep, on the contrary, reduce it: thick curtains, blinds and a blindfold will help with this.
• Allow yourself coffee and other invigorating drinks only at the beginning of the night shift.

Ways to fall asleep quickly during the day

Daytime naps are beneficial, 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, one cycle – 2 minutes;
• repeat about 5 times;
• straighten your arms along your body;
• relax - imagine how the tension goes away, starting from the legs and above;
• It is important to relax the facial muscles and do not forget about calm, measured breathing.

It is advisable that the room have 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 it does not interfere.

Using sleeping pills, tablets, drops

There are several types of sleeping pills:

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

There are tablets containing melatonin, a sleep hormone. These are the drugs Melaxen, Apik melatonin, Vita melatonin. There is also liquid melatonin in the form of drops. If you take it for a certain time, your sleep pattern will be completely restored and your well-being will improve.

If sleep problems have recently started or are not very severe, you can take glycine. This is an essential amino acid that improves brain function. It affects the inhibition processes and 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 for almost everyone.

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 is not allowed);
• focus on exhalation, since it is this that contributes to the feeling of drowsiness.

The second way to fall asleep quickly:

1. Breathe through your mouth, counting each time. For example, one - inhale, two - exhale, three - inhale again. 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.