What to do to fall asleep in any situation. Effective techniques for falling asleep quickly

Pace modern life is constantly increasing. And, alas, not everyone manages to get enough sleep. When you are young, your priority is study or career. Later children appear, and in old age almost every second adult develops insomnia due to constant lack of sleep and related problems. And for many, the ability to quickly fall asleep and get enough sleep becomes an unattainable dream.

What not to do

But before considering effective ways falling asleep quickly, let's look at what exactly you shouldn't do. Moreover, this is exactly what most people do out of ignorance of the physiology of sleep.

Here are some of the most common methods for falling asleep quickly that don’t work at all or can cause insomnia:

Falling asleep should be a pleasant natural process that ends an active day, and not a period that needs to be overcome quickly at any cost.

We create conditions

In many ways, falling asleep quickly depends on how suitable the conditions in which a person is for sleep. Although, sleep comfort is a very relative matter. Someone is happy that they will have to spend the night on a train and thinks: “How I’ll sleep well under the sound of the wheels.” But for some, such a prospect seems like an absolute nightmare, and he only dreams of quickly getting to his place and getting into a normal bed.

But falling asleep easily does not mean sleeping soundly all night and waking up well-rested, but it is precisely the state in which we wake up that is decisive.

Comfortable sleeping conditions are important not so much for falling asleep quickly, but for proper rest throughout the night. Although they also help a lot in switching from wakefulness to sleep:

• Fresh air, the temperature of which should ideally be 16-18 o C, and the humidity about 70%. Airing the room before bed significantly speeds up falling asleep and makes sleep deeper. And if the bedroom is stuffy, the lack of oxygen forces the heart to work harder, pumping blood faster. The pressure rises (and does not decrease, as it should be normally), and you can completely forget about getting a good night’s sleep.
• Soft lighting. It is very important if you decide to fall asleep during the day or do not like to sleep in complete darkness. The light should not irritate the eyes and should be directed directly at closed eyelids. The bright sun peeping through the window in the morning can wake you up long before the scheduled alarm goes off. So turn it off bright light and don't forget to draw the curtains.

It is rare for anyone to achieve complete silence while sleeping, especially if the family has children or animals that prevent them from getting enough sleep. Sudden sharp sounds may interrupt the process of falling asleep, and you will have to start all over again. Therefore, warn your family that you are going to rest, and send the animals to another room.

These requirements are basic and the same for everyone. They are directly related to the physiology of sleep and help the body to completely relax and rest fully.

What helps you fall asleep

Now let’s reveal a few secrets and tell you how to quickly fall asleep, and not rush around for an hour, tossing from side to side and unsuccessfully calling for sleep.

The secret to falling asleep quickly is extremely simple. It is enough to work hard during the day, have a light dinner in the evening, help the body relax, lie down comfortably and maintain a positive attitude. Yes, and you still can’t try to fall asleep. Just disconnect from the hustle and bustle of the day and enjoy the gradual immersion in sleep.

In this article we’ll talk about how to quickly fall asleep at night if you can’t. Let's consider methods of falling asleep quickly for insomnia, folk and medications which help improve sleep.

Sleep problems are the scourge of modern society. The busy rhythm of life, the desire to get everything done, stress at work and at home, problems and internal experiences - these are the most important factors that prevent you from falling asleep quickly at night or falling asleep at all.

Important: After three days complete absence While sleeping, a person begins to hallucinate, speech becomes incoherent, and movements slow down. Prolonged lack of sleep can lead to fatal consequences.

Sleep is a very important physiological state for humans. During sleep, the body recovers and gains strength. The brain is actively working during sleep, unlike the body. While we sleep, the brain processes the information received during the day: it erases what we don’t need and remembers important information.

• Sleep standards are different for everyone. On average, adults need 6-8 hours of sleep to full recovery strength Elderly people require less time, about 5-6 hours.

Important: It takes a healthy person about 14 minutes to fall asleep at night. This was established by scientists from State University Pennsylvania.

During the experiment, scientists observed 315 volunteers. It has been found that people who take more than 14 minutes to fall asleep are more likely to cardiovascular diseases. In most cases, the cause of slow sleep was depression and nervous disorders.

14 minutes - time required to fall asleep

Why I can’t fall asleep for a long time at night or fall asleep at all for several nights: causes of sleep problems

Insomnia is not an independent disease. In most cases, insomnia is only a consequence of health problems in the human body.

Causes of insomnia:

1. As already mentioned, most often insomnia occurs against the background of depression, anxiety, worries due to accumulated problems;
2. Another reason lies in neurological diseases;
3. Coffee and alcohol can have a detrimental effect on sleep; do not underestimate their influence;
4. Violation " internal clock"in the human body can cause insomnia. For example, if a person sleeps longer than usual on the weekend, he then cannot sleep at night.
5. Lack of sleep becomes real torture for many people. A person understands that in the morning he needs to wake up and get behind the wheel, go to an important meeting, an exam, work, etc. But he feels that due to insomnia he cannot rest, then he becomes anxious and ill.

Many people cannot cope without sleeping pills. And for some, even pills can’t help. If you are just thinking about how to solve the problem of lack of sleep, do not rush to resort to pills. Try to help the body on your own, without radical measures.

Video: Insomnia - causes and treatment

Insomnia is expressed in complete or partial absence sleep. Most often, a person cannot fall asleep for a long time, or awakening occurs much earlier normal deadline, and sleep is interrupted several times during the night for a long time. Insomnia can be caused by various diseases general, but it can also occur in healthy people with fatigue or mental agitation. Insomnia is more common among people who do mental work. If insomnia is caused by any serious illness, you should consult a doctor to eliminate the cause of your sleep disturbance. If sleep problems are associated with nervous excitement, for example, constant anxious thoughts about the inability to get pregnant, you can use traditional and alternative medicine.

Causes of insomnia

People need sleep to restore strength and relax after a day of work and worries. However, not everyone can boast of strong healthy sleep. Currently, insomnia is one of the most acute medical problems, which doctors all over the world are working on. The matter is complicated by the fact that there is not one universal medicine, which would help all people, as it does not exist single reason leading to insomnia. Busy rhythm of life, constant nervous stress, inadequate rest - all this leads to disturbances in the psychophysical state of a person, to chronic fatigue.

In people with increased nervous excitability, sleep disturbances are initiated by even the most minor causes. Insomnia can be long and debilitating, when superficial sleep is accompanied by vivid dreams and sometimes nightmares. It can also be called various diseases of a general nature, accompanied by circulatory or nervous system disorders, attacks of coughing, shortness of breath, etc.

People who constantly engage in mental work suffer from insomnia especially often. Many of them waste their energy irrationally and overexert themselves. Among them there are many who like to artificially invigorate themselves with strong tea and coffee. But this relieves fatigue only for a while; fatigue does not go away and continues to grow. In order not to experience nervous insomnia, you should avoid intense mental work and stimulating activities in the evenings. nervous system.

Detailed method of how to fall asleep quickly

In the evening, feeling tired and anticipating a sweet dream, you go to bed and...can’t sleep. An hour passes, another trying to fall asleep, someone gets up, has a snack or watches TV, and then the next attempt to sleep. I can fall asleep in the morning, but I need to wake up early and I really don’t want to go to work... Of course, I didn’t get enough sleep, and my mood is, to put it mildly, bad. This situation is familiar to many - it is insomnia.

To figure out how to fall asleep quickly, or even just fall asleep faster than you can fall asleep now, you need to understand the causes of your insomnia. Ask yourself: why can’t I sleep? Analyze the state of your health that may interfere with your sleep: pain, migraine, itching, nervous system disorders, chronic stress. If any of the above is observed, you should consult a doctor for examination and treatment. In this article we will not examine in detail the diseases that can cause insomnia, but will talk about psychomotor insomnia.

If you can’t fall asleep quickly and different things come into your head unnecessary thoughts, if you tend to mentally analyze your day in bed and make plans, if, perhaps, your leg or eye twitches nervously, then a few simple tips will help you fall asleep quickly, sleep peacefully and get enough sleep.

Almost everyone knows about the benefits of a sleep schedule and bedtime ritual, but few people use it to fall asleep faster. It is often impossible to follow a regime, but establish a certain ritual for yourself that prepares you for a strong good sleep, anyone can.

To fall asleep quickly, an hour before bed it is advisable to take a warm shower (in no case hot, cold or contrast) or a bath, put on a cozy robe, and ventilate the bedroom. You can drink a cup of weak tea, but you cannot eat anything (have dinner at least an hour and a half before bedtime). Too aggressive programs on TV only interfere with falling asleep; it is better to completely stop watching TV and working with the computer before going to bed, you can read something. All these actions are aimed at preliminary relaxation and calming of the nervous system.

The bed for sleeping should be a pleasant temperature (iron if necessary), even, so that no discomfort prevents you from falling asleep. The pillow is not too big and soft. You can make your own pillow with herbal or buckwheat filling or buy one. It will be possible to fall asleep faster if the room is dark, if it’s disturbing Moonlight- curtain the window. Heating radiators should be covered with a wet towel to maintain optimal air humidity, which makes it easier to breathe and, accordingly, easier to fall asleep. You can use a humidifier before bed; it is better to turn off the electrical appliance while you sleep.

Getting ready for bed is done, now let’s try to fall asleep quickly:

Lie on the bed on your back, arms along your body, legs straight (not crossed). Take a few deep breaths. Stretch your whole body with your arms and legs in turn, arch your back, bend and straighten your hands, try to yawn on purpose. This is necessary to enrich the blood with oxygen and better supply the muscles and brain with enriched blood. Do stretching until you can yawn naturally, without tension.

We continue to try to fall asleep, lying on our back, relax our hands, imagine that our hands become warmer, heavier, the warmth moves up to our shoulders. Relax your legs, imagine that your legs are getting heavy, that you are lying barefoot on the warm sand, relax your whole body. If at the same time thoughts continue to swarm in your head, hum to yourself any sound that is convenient for you.

After 10-15 minutes from the beginning of falling asleep, there will be a desire to take a more comfortable position and roll over. Do this only when you are completely relaxed and ready to fall asleep.

During the day you can practice relaxation and auto-training. Accurate implementation of this technique allows you to quickly fall asleep even with severe and frequently recurring insomnia.

How to treat insomnia?

Home remedies for combating insomnia for healthy but easily excitable people come down, first of all, to following correct mode sleep and simple calming procedures before bed. For prolonged insomnia, along with treatment prescribed by a doctor, it is necessary to systematically take some simple medications for a certain period of time. natural remedies traditional medicine.

To prevent insomnia, you should go to bed and get up at the same hours, observing the body’s natural biological rhythm. It is best to go to bed early and get up early.

If you only have a short period of insomnia, for example due to stress, changes in diet and use of biologically active additives can help you restore normal sleep.

A properly formulated diet will gradually bring your weight and body fat content back to normal; as a result, you will be able to sleep better.

Elderly people and those engaged in mental work especially often suffer from insomnia. Most of them, in order to constantly be in good shape, drink large quantities of strong tea or coffee. It’s not enough to say that this has a bad effect on the body. Weakened by lack of sleep, the body can no longer fight even minor disorders on its own. People suffering from sleep disorders become inattentive, distracted, irritable; Over time, they can develop diseases such as hypertension, obesity and even diabetes.

However, insomnia can and should be treated. For this purpose, both medicinal chemicals prescribed by doctors and natural ones are used. However, the latter are more popular. This is due to the fact that Alternative medicine offers products that have a milder effect, have fewer side effects, and most of them can be used by people suffering from any other diseases. It should be said that correctly composed medicinal collection can relieve not only insomnia, but at the same time from concomitant illness.

Don't lie down or try to sleep if you don't want to sleep. Try not to sleep during the day, even when you want to. Don't go to bed too early. Follow your diet. Do not eat before bed, after 18:00 do not drink tonic drinks (hot chocolate, coffee, tea). Try to exercise 2-3 times a week and do gymnastics every morning or during the day, avoid intense exercise before bed. Walking or cycling before bed can be relaxing

Don't go to bed irritated. Try to relax at night - good for this water treatments, light massage, meditation, interesting (but not exciting) book.

Develop rules for getting ready for bed and follow them. Train yourself to go to bed at the same time. If you can't sleep, read a little or listen to soft music. Create comfortable conditions in the bedroom: ventilate the room before going to bed, eliminate extraneous sounds if they bother you, if the air in the bedroom is too dry, put a humidifier in it.

Do not take alcohol as sleeping pills, although many may recommend it in small doses. Indeed, in some cases alcohol contributes better sleep, but this is an apparent improvement: sleep becomes shallow (superficial), fragmented, often short; alcohol can also cause morning headaches, fatigue, decreased performance during the day, which, in turn, aggravates insomnia.

Folk remedies for treating insomnia

Herbs and herbs for insomnia

Grind 2 tablespoons of hop cones and pour 0.5 liters of boiling water, leave for 1 hour, strain. For insomnia, drink 0.25 glasses 3 times a day 20 minutes before meals. The effect of this folk recipe for insomnia - relaxation and light anesthesia.

Pour 2 tablespoons of crushed rhizomes with valerian roots with 1 glass of boiling water, leave. For insomnia, take 2 tablespoons 4 times a day. For insomnia, it is useful to inhale the aroma of valerian or valerian root infusion for 5-10 minutes at night.

Accept pharmacy tincture peony root 3 times a day, 1 teaspoon as a sedative folk remedy for insomnia.

Pour 4 tablespoons of dried motherwort herb into 1 cup of boiling water and leave in a thermos for 2 hours. Drink 0.3 cups warm 30 minutes before meals for insomnia, it has a calming effect.

Take pharmaceutical tincture of Aralia Manchurian for insomnia, 40 drops 3 times a day.

Finely crush 2 tablespoons of hemp seeds, sift, pour 1 glass of hot boiled water. Leave, wrapped, for 30-40 minutes. For insomnia, drink 0.5 glasses 2 hours before bedtime. Then, after 1 hour, the rest along with the sediment (necessarily warm). The course of treatment for insomnia is 2 weeks (longer treatment is not recommended, addiction may occur). You can take this folk remedy for periodic insomnia. Hemp has a weak narcotic effect on the central nervous system.

Pour 100 g of crushed hawthorn fruits with 2 glasses of water, simmer over low heat for 30 minutes, cool, strain. Take 50-100 ml 3 times a day after meals as a sedative and vitamin remedy..

Mix hawthorn tincture with 20% alcohol tincture propolis. For insomnia, take 20 drops 2-3 times a day 20 minutes before meals.

Take rhizomes with valerian roots and hop cones in equal proportions, pour 1 glass of boiling water, leave. Drink as tea with honey at night for insomnia.

Take equal parts of rhizomes with valerian roots, motherwort herb, dill seed and caraway seed. Pour 2 tablespoons of the mixture with 1 cup of boiling water. Leave for 30 minutes. Drink 0.5 cups 2-3 times a day. This tea has a calming effect.

Mix 1 teaspoon lemon balm herb and 1 teaspoon orange peel. Pour 1 cup of boiling water over this mixture and close tightly. Leave for 10 minutes, strain, add 1 teaspoon pharmaceutical drug tinctures of valerian. Take this remedy 1 glass 2-3 times a day along with natural honey(eat honey without dissolving it in the tincture). This tea has a calming effect.

Take lemon balm herb, mint leaf, and oregano herb in equal parts. Pour 1-3 tablespoons of the mixture into 0.5 liters of boiling water and leave in a thermos for 8 hours. Take 1 glass 3 times a day for insomnia.

Take 2 parts of three-leaf leaves, 1 part of rhizomes with roots of valerian officinalis and a peppermint leaf. Pour 2 tablespoons of the dry crushed mixture into a thermos with 0.5 liters of boiling water, leave for 30 minutes, strain. Drink 0.5 glasses 2-3 times a day for nervous overexcitation and insomnia.

Take equal parts by weight of veronica herb, fragrant violet herb, lavender flowers, lemon balm leaf, barberry fruits. Pour 1 tablespoon of the mixture into 1 cup of boiling water and leave until cool. Take the folk remedy 1-2 glasses of infusion in the evening for insomnia.

Take in equal parts blood-red hawthorn flowers, rhizomes with roots of valerian officinalis, peppermint leaf, white mistletoe herb, motherwort herb. Pour 1 tablespoon of the mixture with 1 glass of water, bring to a boil, leave for 30 minutes, strain. Drink 1 glass in the morning and at night for increased irritability and insomnia.

Take 20 g of coriander fruit, lemon balm leaf, peppermint leaf. Infuse the entire amount of raw material in a mixture of 100 ml of pure alcohol and 20 ml of water. Strain after 24 hours and squeeze out the raw materials; Apply a handkerchief moistened with tincture to the temples and the back of the head for insomnia and headaches.

Take by weight 2 parts each of peppermint leaf and water trefoil leaf, 3 parts each of angelica root and rhizomes with valerian roots. Brew 1 tablespoon of the mixture in 1 glass of boiling water, strain after 1 hour and drink this folk remedy for insomnia 0.3 glasses 3 times a day.

Take equal parts by weight of fennel fruits, caraway fruits, motherwort herb and rhizomes with valerian roots. Brew 1 tablespoon of the mixture in 1 glass of boiling water, strain after 1 hour and drink this folk remedy 0.3 glasses 3 times a day for insomnia.

Take hop cones, rhizomes with valerian roots, lemon balm leaf, juniper fruits, horsetail herb in equal parts by weight. Pour 1 tablespoon of the mixture into 1 cup of boiling water and leave until cool. Take 1-2 glasses of infusion in the evening.

Take by weight 1 part each of hop cones and peppermint leaves, 2 parts each of lemon balm leaf, chamomile flowers, buckthorn bark, rhizomes with valerian roots. Prepare a decoction of 1 tablespoon of the collection in 1 glass of cold water. For insomnia, take 1-2 glasses at night.

Take by weight 1 part of hop cones and rhizomes with valerian roots, 2 parts of peppermint leaf and water trefoil leaf. Brew 1 tablespoon of the mixture in 1 glass of boiling water, strain after 1 hour and drink the product 0.3 glasses 3 times a day for insomnia.

Take 1 part each of hop cones and motherwort herb, 2 parts each of peppermint leaf, and water trefoil leaf. Brew 2 tablespoons of the mixture with 2 cups of boiling water, boil for 5 minutes, leave for 20 minutes, strain and take 3 times a day, 0.5 cups, 30 minutes before meals.

Take 20 g of peppermint leaves, lavender flowers, 30 g of chamomile flowers, rhizomes with valerian roots. Pour 2 tablespoons of the mixture with 1 glass of boiling water and leave for 15 minutes. Drink the infusion in sips a day for insomnia.

Take by weight 2 parts of thistle herb, wormwood herb, chicory root, 3 parts of watercress herb, buckthorn bark, rhizomes with valerian roots, 4 parts of speedwell herb. Pour 1 tablespoon of the mixture into 1 cup of boiling water and leave until cool. Drink 1 glass of the remedy for insomnia in the evening.

Take hop cones, rosemary leaf, peppermint leaf, lemon balm leaf, St. John's wort herb, rhizomes with valerian roots in equal proportions by weight. Pour 2 tablespoons of the mixture with 1 glass of boiling water, leave for 15 minutes. Drink the infusion in sips a day for insomnia.

Home remedies for insomnia

To avoid insomnia, it is better to sleep on your stomach, with your hands under a low pillow (if you do not have hypertension), and your face turned to the left. Relaxation in this position is more effective; it is a natural position in which children sleep. It is also useful to sleep on the left side - to improve the functioning of the gastrointestinal tract.

To fall asleep quickly, you need to develop a certain bedtime ritual and stick to it: ventilate the room, take a shower, go to bed at the same time, etc. The body will adjust to the routine and insomnia will leave you.

Fill the pillow with mint, geranium, oregano, fern, laurel, hazel leaves, pine needles, rose petals to treat insomnia.

For insomnia, eat 1 onion at night. Onions are considered a sedative with hypnotic properties.

Stir 1 tablespoon honey in 1 glass warm water and drink at night for insomnia.

Before going to bed, apply lavender oil to your whiskey. The aroma of lavender calms, relieves stress, and is a good folk remedy for insomnia.

Add 3-5 drops lavender oil on a lump of sugar, suck before bed to treat insomnia.

Hot foot baths at night relieve fatigue and calm the nervous system.

Diet for insomnia

A low-salt diet should be prescribed, as salt interferes with sleep. Balanced balanced diet will have positive influence for treatment for insomnia. Such a diet should exclude products made from white flour, sugar, tea, coffee, chocolate, alcohol, fatty and fried foods, and spices. It is good to develop the habit of calm and measured eating.

Non-traditional recipes for treating insomnia in adults

To help you fall asleep as quickly as possible, herbal “sleeping pills” pillows will be useful. For those suffering from insomnia, Vanga recommends sleeping on a pillow stuffed with hay or dried hops and other aromatic plants: leaves of male fern, bay laurel, hazel (hazel), immortelle flowers, pine needles, hop cones, mint herbs, geranium, oregano, rose petals.
They must be dried very quickly, avoiding overdrying, and stored in sealed plastic bags until needed. The following combinations of plants are best suited for stuffing pillows: laurel and fern in a 1:1 ratio; laurel, fern and hops in a ratio of 1:2:3; fern, hops, laurel and mint in a ratio of 2:2:2:1. To scent the air in the bedroom, small herbal pillows can be placed on the battery. You can put a bag of not very dense fabric under your pillow with chopped hops sewn into it (two tablespoons).

Before going to bed, it is good to take one tablespoon of honey and lubricate your temples with lavender oil, and also drip it on a piece of sugar (3-5 drops) and suck before going to bed. You can cook garlic with beans, grind it, add sunflower oil. Apply this ointment to your temples overnight.

Boil a whole apple in a liter of water for one hour and drink the resulting liquid at night for several days in a row.

Warm hypnotic baths with the addition of essential oils are very effective: mint (five drops), chamomile (two drops) and orange (two drops). You should take a bath in the evening before going to bed.
Hot foot baths at night also relieve fatigue, calm the nervous system, and improve sleep. Fragrant plants can also be used in soothing baths that promote good sleep. Sometimes it is enough to take several baths with calendula flowers, string herbs, mint, oregano, and sleep will return to normal. Well known healing power pine baths.

To treat both constant and periodic insomnia, Vanga recommended drinking it for two weeks the following decoctions and infusions:

• Decoction of hawthorn fruits: boil 100 grams of crushed hawthorn fruits over low heat in 500 milliliters of water for half an hour, cool, strain. Take half a glass three times a day after meals.

  Sage root decoction: Boil one tablespoon of sage roots with one glass of boiling milk and five grams of honey. Take the decoction warm half an hour before bedtime.

  Infusion of hawthorn flowers: one tablespoon of hawthorn flowers in half a glass of boiling water, leave for half an hour, strain. Take 2 – 4 tablespoons three times a day.

  Elderberry root infusion: brew one tablespoon of crushed Siberian elderberry root with a glass of boiling water, boil for 15 minutes over low heat, leave for half an hour, strain. Take one tablespoon per day.

  Infusion of viburnum bark: pour 10 grams of crushed viburnum bark with one glass of boiling water. Leave for half an hour without cooling, strain. Take one tablespoon three times a day before meals.

  Tincture of viburnum berries: grind 25 grams of viburnum berries in a mortar, pour three glasses of boiling water, stirring gradually. Leave for three hours, strain. Take half a glass 4 – 5 times a day before meals.

  Hemp seed infusion: finely crush two tablespoons of hemp seeds, sift, pour a glass of hot boiled water. Infuse, wrapped, for 30 - 40 minutes. Drink half a glass two hours before bedtime, an hour later, take the remaining infusion along with the sediment (necessarily warm).

  Infusion of chamomile, peppermint, fennel and valerian: chamomile flowers, peppermint leaves, fennel fruits, valerian root, caraway fruits (equal parts of all). Place 20 grams of raw materials in an enamel bowl, pour two glasses of hot boiled water, close the lid and heat in boiling water for 30 minutes.
  Then cool for 10 minutes at room temperature. Squeeze out the remaining raw materials. Increase the volume of the resulting infusion boiled water up to two glasses. Take one and a half to two glasses in the morning, one glass in the evening.

  Infusion of cumin seeds: pour one tablespoon of crushed cumin seeds into one glass of boiling water. Leave for two hours. Take half a glass before meals.

  Infusion of dill seeds: cook 50 grams of dill seeds for 15 - 20 minutes over low heat in half a liter of red wine (very good - Cahors). Infuse, covered, for one hour, then strain. Take one quarter glass before bed.

  Infusion of hop cones: five grams of crushed hop cones per glass of boiling water. Take one quarter glass four times a day 15 minutes before meals.

  Infusion of hop cones: two teaspoons of hop cones per glass of boiling water, leave, covered, for four hours, strain. Take at night.

  Alcohol tincture of hops: crushed hop cones and raki (vodka) in a ratio of 1:4, leave for two weeks dark place, strain, squeeze. Take five drops of tincture per tablespoon of cold boiled water twice a day (in the afternoon before meals and in the evening before bed).

  Infusion of various herbs: to collect, you need to take one teaspoon of lemon peel, two teaspoons of rose petals, two teaspoons of eucalyptus leaves, two teaspoons of juniper branches, three teaspoons of sage herb and three teaspoons of thyme herb. Pour the crushed mixture into one liter of boiling water.

Leave in a thermos for six hours, strain. (For long-term storage, you can add rakia (vodka). Spray the room with this infusion and take it orally for insomnia.

For those suffering from insomnia, apply a mixture of wheat or rye bread, finely chopped fresh or pickled cucumbers, sour milk and clay.

If insomnia is caused by a rush of blood to the head, then it is very useful to apply mustard plasters or grated horseradish to the calves of the legs. Simultaneously with applying mustard plasters or horseradish, it is recommended to drink pickled cucumber brine with honey, which is very soothing: one tablespoon of honey per one glass of cucumber brine.

Apply 15 leeches to the back of the neck and the back of the head. Treatment with leeches is especially beneficial for people of full build. With this method of treatment, it is very useful to stand in warm water (knee-deep) for no more than five minutes before going to bed.

Lubricating the forehead with an ointment made from saffron, lettuce juice and squeezed poppy juice will be beneficial.

Among the remedies tested by Vanga is the following: take Ceylon cinnamon and saffron, dilute them in rose oil and lubricate your nose with this mixture. She recommended applying an ointment made from the peel of poppy pods and mandrake root to the temples. This is enough for a good, long sleep.

You should avoid anything salty or spicy. You should also ensure that you have regular bowel movements and lubricate your head with warm oils.

If insomnia occurs in old age, the patient should pour water on his head every night in which barley or chamomile has been boiled. It puts you to sleep well. For the same purpose, you need to suck chamomile oil or iris oil, or saffron oil into your nose.

Proven folk remedies and recipes for insomnia

There is no more effective sleeping pill than honey, and at the same time it is absolutely harmless. In addition, it is recommended, if possible, to visit a steam bath and use oak broom, – this calms the nervous system.

Mix peppermint leaf - 30 g, motherwort herb - 30 g, valerian rhizome - 20 g, common hop cones - 20 g. Take 10 g of the mixture, pour a glass of boiling water, heat in a boiling water bath for 15 minutes, cool, strain and bring With boiled water, add the amount of infusion to the original volume. Drink 1/2 cup 3 times a day when nervous excitement and insomnia.

Pour 35 g of fragrant celery into 1 liter of cold pre-boiled and cooled water and leave for 8 hours, then strain. Take 1 teaspoon 3 times a day. It is used as a means of deepening sleep and increasing its duration.

A tablespoon of crushed valerian roots is poured into a glass of hot water, boiled for 15 minutes over low heat, left for 10 minutes and filtered. For insomnia, take 1 tablespoon of the decoction 3 times a day.

1 part of crushed hop cones is infused for 2 weeks in 4 parts of 40% alcohol, then filtered and squeezed. Take 5 drops of tincture per 1 tablespoon of water 2 times a day before meals (the second time at night).

Stir 3 teaspoons of apple cider vinegar into a cup of honey. 1 Taking 2 teaspoons of this mixture before bed, you will fall asleep within half an hour after you go to bed. If you feel very tired and weak in the middle of the night, you can repeat taking this sleeping pill. After all, honey has a good tonic and calming effect, but in combination with apple cider vinegar it is even more effective for insomnia.

Chamomile infusion. Pour 200 ml of boiling water over 1 tablespoon of flowers and leave for 30 minutes. Drink 70 ml one hour before meals.

Alfalfa decoction. Pour 5 tablespoons into 200 ml of water, boil for 2-3 minutes, leave for 2 hours and drink 100 ml 3 times a day.

Dill infusion. Pour 2 teaspoons of fruit into 400 ml of boiling water for 10 minutes, take 3 times a day (dose for 2 days).

Infusion of fragrant woodruff. Pour 2 tablespoons of dry herb into 400 ml of boiling water, leave for 1 hour, drink 100 ml at night.

Mix 20 g each of peppermint, trefoil mint, valerian (rhizomes), hop cones. Pour 200 ml of boiling water over a tablespoon of the mixture for 30 minutes, drink 100 ml 3 times - morning, afternoon, night.

Mix 10 g of valerian rhizomes, motherwort, hawthorn flowers, peppermint, and white mistletoe. Leave 1 tablespoon in 200 ml of boiling water for 30 minutes, drink 1 glass in the morning and at night.

Combine 10 g of oregano herb and 5 g of valerian root. Boil 10 g of the collection for 10-12 minutes in 100 ml of water. Leave for 1 hour. Drink 100 ml at night.

Mix 5 g of motherwort, thyme, and calendula flowers. Boil 10 g of the collection for 10–15 minutes in 200 ml of water, leave for 1 hour. Drink 100 ml with honey before bed.

50 g of dill seeds are boiled over low heat in 0.5 liters of wine (Cahors or red port). Before bedtime, take 50–60 ml. Harmless, ensures deep healthy sleep.

Pour 20 g of dry crushed knotweed grass (knotweed) into a glass of boiling water and leave for 2 hours. Take 1 tablespoon 2-5 times a day.

Pour 3 tablespoons of St. John's wort herb with a glass of boiling water and leave for 2 hours. Take 1/3 cup 3 times a day before meals.

Pour 2 teaspoons of oregano herb with a glass of boiling water and leave for 20 minutes. Take 1/2 cup 3-4 times a day 20-30 minutes before meals, warm.

Pour 15 g of dry crushed fireweed herb (fireweed tea) into a glass of water, boil for 15 minutes, leave for 1 hour. Take a tablespoon 3-4 times a day before meals.

Pour 15 g of creeping thyme herb with a glass of boiling water and steam for 30 minutes. Take a tablespoon 2-3 times a day.

Pour 15 g of motherwort pentaloba herb with a glass of boiling water and leave for 30-40 minutes. Take a tablespoon 2 times in the afternoon.

Mix chamomile flowers, peppermint leaves, fennel fruits, rhizomes of valerian officinalis, caraway fruits equally. Pour 10 g of the mixture into a glass of boiling water, heat in a boiling water bath for 30 minutes, cool for 10 minutes, strain, squeeze out the raw materials and bring the amount of broth to the original volume with boiled water. Take 1–2 glasses in the morning, a glass in the evening.

Collect peppermint leaves, true lavender flowers - 2 parts each; chamomile flowers, rhizome with roots of valerian officinalis - 3 parts each. Infuse two tablespoons of the mixture in a glass of boiling water for 15 minutes. Drink in sips during the day for insomnia.

Mix the herb of Veronica officinalis, the herb of fragrant violet, the flowers of true lavender, the fruits of barberry and the leaves of lemon balm equally. Pour a tablespoon of the mixture into a glass of boiling water and leave until cool. Take 1-2 glasses of infusion in the evening.

If insomnia is caused by a rush of blood to the head, then it is very useful to apply mustard plasters or grated horseradish to the calves of the legs. At the same time it is recommended to drink cucumber pickle with honey, which is also a good laxative (1 tablespoon of honey per glass of cucumber pickle).

Common hop fruits, peppermint leaves – 1 part each; lemon balm leaves, chamomile flowers, buckthorn bark, rhizome with roots of valerian officinalis - 2 parts each. Prepare a decoction at the rate of: a tablespoon of the mixture per glass of water. Take 1-2 glasses at night.

Mix the herb of motherwort five-lobed, the herb of cudweed - 3 parts each, the herb of common heather - 4 parts, the rhizome with the roots of valerian officinalis - 1 part. Leave four tablespoons of the mixture in 1 liter of boiling water in a warm place for 10–12 hours and strain. Drink the entire infusion in sips throughout the day every hour. Recommended for insomnia, fearfulness, irritability.

St. John's wort herb, peppermint leaves, lemon balm leaves, common hop cones, rhizome with the roots of valerian officinalis are mixed equally. Leave two tablespoons of the mixture for 15 minutes in a glass of boiling water in a warm place, strain. Drink in sips throughout the day.

A tablespoon of crushed fresh leaves pour a glass of boiling water over lettuce, leave for 1-2 hours, strain. Drink 1/2 glass 2 times a day or 1 glass at night.

Pour 2 tablespoons of dry, finely ground blood-red hawthorn fruits into 1.5 cups of boiling water. Drink in 3 doses 30 minutes before meals. Take for insomnia, especially for people with heart disease.

Valerian root – 2 parts, chamomile flowers – 3 parts, caraway fruits – 5 parts. Pour a tablespoon of the mixture into 1 glass of boiling water and leave for 30 minutes. Take 1/2 glass in the morning and at night for nervous excitement, irritability, and insomnia.

Melissa leaves – 20 g, motherwort herb – 30 g, valerian roots – 30 g. Pour 300 ml of boiling water over a tablespoon of the mixture, leave for 2 hours, strain. Drink 1 glass of wine 3 times a day before meals. Use for neurosis, insomnia, palpitations as a sedative and hypnotic.

Pour 2 tablespoons of chopped lemon balm herb into 2 cups of boiling water. Strain the cooled infusion. Drink it all within one day. Use as a sedative and hypnotic.

Pour 2 teaspoons of crushed motherwort herb into 200 ml of cold water and leave for 8 hours (cold extraction). Drink everything during the day.

Valerian root – 40 g, sweet clover herb – 40 g, thyme herb – 50 g, oregano herb – 50 g, motherwort herb – 50 g. Brew two tablespoons of the mixture with 0.5 liters of boiling water. Drink 100 ml 3 times a day before meals. Used as a sedative and hypnotic.

Pour 15–20 g of dry crushed roots and herb of wormwood into 1 glass of boiling water, leave, strain. Drink 1/2–1/3 cup of infusion 3 times a day before meals for nervous insomnia.

Valerian (root) – 10 g, peppermint (leaves) – 20 g, trefoil (leaves) – 20 g, hops (cones) – 10 g. Pour 400 ml of boiling water over a tablespoon of the collection, leave for 30 minutes, filter. Take 100 ml 2 times a day as a sedative for insomnia.

1 tbsp. pour a spoonful of crushed valerian officinalis root into 1 glass of cold boiled water and leave for 7-8 hours. Strain the finished infusion. Take 1 tbsp. spoon 3 times a day and before bedtime. With increased nervous excitability, the dose can be increased to 1/2 glass 2-3 times a day.

1 tbsp. pour a spoonful of crushed valerian officinalis root into 1 glass of hot water and heat in a water bath for 15-20 minutes. Cool the broth at room temperature and strain. Take 1 tbsp. spoon 3 times a day and at night.

1 tbsp. pour a spoonful of valerian officinalis roots into 1 glass of cold boiled water and leave for 24 hours. Strain the finished infusion. Take 1/3 cup 2-3 times a day and before bedtime.

2 tbsp. spoons of crushed roots of valerian officinalis pour 1 glass of vodka and leave for 2 weeks in a dark, cool place. Strain the finished tincture. Take 15-20 drops 2-3 times a day.

1 tbsp. Pour a spoonful of oregano herb into 1 glass of hot water and leave for 20-30 minutes. Strain the finished infusion. Take 1/3 cup 2-3 times a day.

Make a strong decoction of oregano and wash your hair with it.

1 tbsp. Pour a spoonful of real lavender flowers into 1.5 cups of hot water and leave for 10-15 minutes. Strain the finished infusion.

Take 1 tbsp. spoon 2-3 times a day after meals.

Mix 1 tbsp. a spoonful of lavender flowers and 1 teaspoon of passionflower flowers. Pour the mixture with 2 glasses of hot water and leave for 15-20 minutes. Strain the finished infusion. Take 0.4 cups 2-3 times a day.

1 tbsp. Pour a spoonful of lettuce leaves into 1 cup of hot water and cool at room temperature. Strain the finished infusion. Take 1/2 cup during the day 1-1.5 hours before meals.

Can also be used Fresh Juice lettuce Juice take 1-2 tbsp. spoons before meals.

11.1 box of sleeping pill poppy, pour 1/2 cup of hot water and heat for 10-15 minutes in a water bath. Cool the finished broth at room temperature and strain. Take 1-2 teaspoons at night.

Pour 1 teaspoon of sleeping pill poppy flowers into 1/2 cup of hot water and heat in a water bath for 10-15 minutes. Cool the finished broth at room temperature and strain. Take 1 tbsp. spoon 30-40 minutes before going to bed.

Pour 1 teaspoon of sleeping pill poppy flowers into 1 glass of hot milk and heat in a water bath for 10-15 minutes. Cool the finished broth at room temperature, strain, add boiled milk to a volume of 200 ml. Take 1 tbsp. spoon half an hour before going to bed.

1 tbsp. Pour a spoonful of lemon balm herb into 1 glass of hot water and leave for 30-40 minutes. Strain the finished infusion. Take 1 tbsp warm. spoon 3 times a day and before bedtime.

1 tbsp. Pour a spoonful of peppermint leaves into 1 glass of hot water and leave for 15-20 minutes. Strain the finished infusion. Take warm 2-3 times a day, half an hour before meals.

1 tbsp. Pour a spoonful of peppermint leaves into 1 glass of hot water and heat in a water bath for 15 minutes. Cool the finished broth at room temperature and strain. Take 1/3-1/2 cup 2-3 times a day and at night.

Can be used mint tincture. Take the tincture 15-30 drops 3 times a day.

Pour 1 cup of oat flakes or oat grains into 1 liter of hot water and cook until the mixture thickens. Add 1 tbsp to the prepared broth. spoon of honey and boil for another 2-3 minutes. Take warm, 1/2-1 glass 2-3 times a day.

1 tbsp. pour a spoonful of green oat straw with 1 glass of vodka and leave for 2 weeks in a cool, dark place. Strain the finished tincture. Take 20-30 drops per 1 tbsp. spoon of water 2-3 times a day and before bedtime.

1 tbsp. Pour a spoonful of oat grains into 2 cups of water and cook until thickened. Strain the finished broth. Drink the entire portion during the day and at night.

At night, pour 1 glass of hot water into 2 tbsp. spoons of oat grains. The next morning, heat the infusion in a water bath for about 30-40 minutes. Cool the finished broth at room temperature. Take the entire dose throughout the day.

1 tbsp. pour a spoonful of crushed peony roots with 1 glass of vodka and leave for 8-10 days in a warm, dark place. Strain the finished tincture. Take 20-30 drops 3 times a day.

Stir 1 tbsp. spoon of honey in 1 glass of warm water and drink at night. Before going to bed, lubricate your whiskey with lavender oil or drip 3-5 drops of lavender oil onto a piece of sugar, suck before going to bed.

Pour 100 g of crushed hawthorn fruits with 2 glasses of water, boil over low heat for half an hour, cool, strain. Take 50-100 ml 3 times a day after meals.

Take pharmaceutical tincture of peony root 3 times a day, 1 teaspoon.

Two tbsp. Pour 2 cups of boiling water over spoons of fireweed grass (fireweed) and leave in a thermos for 6 hours. Drink in equal portions 3-4 times a day.

1 hour Pour 1 cup of boiling water over a spoonful of rhizomes and angelica root (bear's tuft) and leave. Take 1/2 cup 3-4 times a day.

1 tbsp. Brew a spoonful of crushed red elderberry root with 1 cup of boiling water, boil for 15 minutes over low heat, leave for half an hour, strain. Take 1 tbsp. spoon 2-3 times a day.

Take an infusion and decoction of the herb eryngium flatifolia (calm herb, blue thistle).

Take 1 glass of lemon juice, 2 tbsp. spoons buckwheat honey And walnut. Mix honey and lemon juice until smooth, add crushed nuts. Take 1 tbsp. spoon before bed.

Take the zest from 1 lemon, 2 tbsp. spoons of rhizomes and roots of valerian, 3 tbsp. spoons of chamomile flower baskets, 1 glass of water. Grind the zest and mix with herbs, pour boiling water, leave for 1 hour, then strain. Take chilled 1/2 cup 2 times a day - morning and evening, after meals.

Pour 1 tbsp. a spoonful of fresh chopped dill or dill seeds with 2 cups of water. Infuse, strain, take 1 teaspoon before bedtime.

Take warm baths. The water temperature in the bath should be above 37-38 degrees. You should take a bath either before meals or 1.5-2 hours after meals. The time spent in the bath should not exceed 20-25 minutes. It is better if the water does not cover the heart area. You should not take baths every day.

Prevention of insomnia

To prevent insomnia, it is better to sleep on your stomach, with your face turned to the left, on a low pillow (this is the natural position in which children sleep). It is also useful to sleep on the left side, which improves the functioning of the gastrointestinal tract.

It is also necessary to remember that overwork, smoking, strong tea and coffee, and alcohol abuse disrupt sleep.

When the little guy leads sedentary lifestyle life, he involuntarily begins to experience difficulty sleeping. The same problem arises among those who had a good rest during the day, as a result of which they lost their The biological clock. But what to do if an important meeting, a difficult exam or a long driving trip is at stake? That's right, you need to contact effective ways, which will help you fall asleep quickly and without unnecessary thoughts.

Method number 1. Adjust your work and rest schedule

1. It is strictly not recommended to sleep in daytime days, namely after 16.30. Rest between 12.00-16.00 for a maximum of 1 hour. The same goes for weekends, try to wake up at your usual time, don’t lie around until lunchtime so as not to disturb your biorhythm. Otherwise, you risk starting the work week feeling depressed due to... Once again couldn't sleep.
2. Make it a habit to go to bed at the same time every day, create a strict schedule for yourself and stick to the plan. If you are a night owl, there is no need to try to go to bed at 21.00 and wonder why sleep does not come. In cases where, due to the nature of your service, it is necessary to adapt to a different way, act gradually. First, wake up an hour earlier than usual, then 2.3 and so on. In the first week, fatigue will accumulate, starting from the 8th day, you will be able to fall asleep much earlier.
3. You should not exercise 1 hour before bedtime. Of course, daily stress takes place, otherwise lack of activity will negatively affect rest. In the evening, the body is tuned to home relaxation, and sport only awakens it. There are many myths regarding this: some claim that running before bed helps with insomnia, others categorically do not recommend doing this. Start from your own condition.

Method number 2. Monitor your daily diet

1. Avoid foods that provoke the nervous system. 4 hours before bedtime, avoid salty, fried, spicy and fatty foods. Limit your consumption of sauces, canned food, and sweets. Bad option will raw vegetables eaten later than 2 hours before bedtime. Always dress your salads natural oil, lemon juice or vinegar, this way they are better absorbed.
2. Not everyone knows, but legumes excite the body, as a result of which they are not recommended for dinner. In addition, food based on such products takes a long time to digest. You will lie down to rest with a heaviness in your stomach, start tossing and turning, and will not be able to fall asleep for a long time.
3. The above recommendations do not mean that you need to go to bed hungry. You need to know moderation in everything and observe basic food hygiene. Before going to bed, drink a glass of sweet natural yogurt, eat an apple (not on an empty stomach), and nuts (in particular, walnuts and almonds). Green tea with honey and cinnamon copes well with insomnia. If desired, the drink can be replaced with a warm one. full fat milk with a spoon of honey.
4. Due to great content protein and phosphorus in seafood products a drowsy feeling appears. Make up daily menu so that for dinner you eat fish, octopus, squid and other similar delicacies. Season your food with lemon juice or apple cider vinegar, eat in combination with vegetables (without starch). Bake food in the oven so that it is not too oily.

Method No. 3. Create conditions for sleep

1. Scientists have repeatedly proven the fact that while watching TV, listening to an MP3 player and other noise, the brain continues to be actively awake. For these reasons, experts do not recommend falling asleep while devices are running in order to be able to completely relax.
2. There are often cases when a person is distracted by the sound of a working refrigerator, the hum of cars outside the window and other “life” sounds. There is only one way out of this situation - earplugs. They are sold in pharmacies and cost pennies, so consider this option.
3. Equip sleeping area: Hang dark curtains or blinds and install a night light to give the room a cozy feel. Wash and starch bed linen regularly; crisp sheets help sleep soundly. When washing, add a mildly scented fabric softener.
4. Ventilate the room before going to bed. Fresh air relaxes the body, resulting in sleep coming faster. If it's winter outside, take the pillows out to the balcony, knock them out and leave them for 15 minutes.
5. Maintain the optimal temperature in your sleeping area. In summer, use air conditioning; in winter, make sure that the radiators do not heat up too much. Go for an evening 10-minute walk every day.
6. If you can't sleep due to stress, visit your doctor to prescribe antidepressants. You can also use over-the-counter topical medications.
7. Particular attention should be paid to sleeping pillows. They should not be too soft or, conversely, hard. The best option It is customary to consider densely stuffed feather products that reach a height of no more than 10 cm in their original state.
8. When obsessive thoughts about work or others pressing problems don't let you sleep, write them down in a notebook. Keep your diary on your bedside table, follow this pattern: record it, calm down, put all your thoughts aside for the morning.

Method number 4. Use breathing techniques

When a person cannot sleep, he begins to think about it. Thoughts about the coming difficult day appear, breathing subconsciously quickens, and panic sets in. The heart begins to beat faster, driving blood, the pressure rises. All this leads to insomnia.

Researchers who study sleep problems call breathing technique a kind of tranquilizer. The body is filled with oxygen, causing the brain to focus on breathing. It, in turn, slows down and the body relaxes. Feelings of anxiety and stress recede into the background.

1. Lie down on a hard sofa or bed. The diaphragm should be free and movements should not be constrained.
2. Open your mouth, touch your tongue upper palate, fix it near the front teeth, close your mouth. The tongue should remain in this position throughout the entire procedure.
3. Exhale deeply, then inhale through your nose and hold your breath. Lie in this position for 5-6 seconds, counting slowly.
4. Exhale through your mouth, repeat the previous steps again, now do not breathe for 8 seconds.
5. Exhale through your nose, then draw in air so that your diaphragm rises, stay in this position for 10 seconds. Repeat the entire technology in a circle 3-5 times.

Important!
When you do breathing relaxation for the first time, you may feel dizzy. Don't be scared, it will go away after 2-3 procedures. Subsequently, this will become the norm and reassurance for you. The procedure can be performed not only before bed, but also during stressful situations.

Method No. 5. Resort to traditional recipes

Geranium essential oil is rightfully considered a miraculous sleeping pill; it calms the nervous system and promotes drowsiness. Buy the product at a cosmetic store or pharmacy, apply 1 drop to your finger and rub the area between upper lip and nose. In cases where a given scent does not suit you for certain reasons, consider essential oils rosewood, bergamot, lavender, sandalwood, marjoram. The principle of action is identical, but geranium will “knock you out” faster

Important!
Aromatherapy with ethers should not be used too often. Otherwise, later you will not be able to do without oils, which characterizes partial dependence. Even folk remedies must be used wisely.

No less effective way Aromatic baths are a great way to combat insomnia. You can use those herbs that you like by smell and are in the public domain. The most effective sedatives are considered to be thyme, geranium, eucalyptus, chamomile, rose, and ginseng. To properly prepare the solution, brew 300 g. plants (plants) in 5 liters of water, boil, let it brew for half an hour. Strain, pour into a pre-filled bath, carry out the procedure for at least 30-40 minutes.

Prepare a cozy sleeping place: fluff the pillows, ventilate the room (turn on the air conditioning), starch the sheets. Take care of food hygiene, do not eat heavy food, beans, raw vegetables (not seasoned with anything) before bedtime. Resort to relaxation medicinal herbs or oily esters.

Video: how to fall asleep quickly if you don’t want to sleep

You're not the only one trying to fall asleep as quickly as possible! Fortunately, there are many ways that can help you. For example, try to create a more suitable environment for sleep: keep the room clean, make it dark and cool, and avoid using gadgets before bed. Try relaxing by taking a hot bath, reading a good book, or drinking a hot drink. A consistent sleep schedule is important, so try to go to bed and wake up at the same time every day.

Steps

Create the right atmosphere for sleep

Create twilight in the room. Dim the lights an hour before bed, and turn off all the lights in the house before going to bed. Any bright light (not just gadget screens) can trick your body into thinking it's not time to sleep yet.

Minimize distracting noise. Try to keep your room and door quiet. For example, if you have an old wall clock that ticks loudly, replace it with a new, quiet one. If you are not alone in the apartment, ask others not to talk loudly and turn down the music or TV when you go to bed.

Ventilate or cool the room. A drop in temperature makes you drowsy, so try ventilating the room or turning on the air conditioner. The room should have been around 15-21°C. Cool the room to a temperature that is cooler than you are used to, but not so cold that you start to shiver.

Fluff your pillows and place them so that your body is supported in the correct position while sleeping. It is best to lie down so that your neck and hips are in line. Try placing a pillow between your knees to keep your hips in a relaxed position. If your pillows are uncomfortable, too small or too large, buy new pillows and pillowcases.

Try buying a white noise generator. It's difficult to fall asleep if you live near a busy road or constantly hear some annoying sounds that prevent you from falling asleep. You can buy a white noise generator or a recording of natural sounds (for example, the sound of waves or the singing of humpback whales).

• You can also listen to soft, relaxing music (such as classical music or modern calm melodies).
• Try not to fall asleep with your headphones on because they can get tangled and wake you up in the middle of the night. Better turn on the music player with speakers.

1. Buy a comfortable mattress and new bedding. Perhaps the surface you sleep on is preventing you from falling asleep. If your mattress is too hard, too soft, or sagging, turn it over, cover it with a thin foam mattress, or buy a new one. If you have uncomfortable, scratchy sheets or blankets, buy new ones that are softer and more pleasant.

   • To save money, look for sheets and blankets in online stores - you will find products there good quality at a tempting price.
   • Look for bedding with a tight weave. The more threads per square centimeter, the softer the fabric.

2. Read in bed if you can't sleep. Lying in bed for a long time without sleep can be exhausting and can lead to you staying awake all night. If you've been trying to fall asleep for 20 minutes without success, try reading a little. Reading in bed will distract you and make you nod off.

   • It's better to read a paper book. Screen light e-book or tablet may prevent you from falling asleep.

   Try different ways to relax

   1. Start counting slowly while taking deep, slow breaths. You can count sheep - it's very known method fall asleep quickly, but this method can be improved by adding slow deep breaths and exhales. Inhale as soon as you count to four, hold your breath for a few seconds, then exhale slowly (while counting to 8). Try to focus only on counting and breathing - this will help get rid of unnecessary thoughts and slow down your heartbeat.

      Imagine some peaceful landscape. You can try different meditation techniques, such as visualizing places that bring you a feeling of peace and tranquility. Think about a place where you feel very good and calm, for example, the beach or some favorite place from childhood. Concentrate on this image, imagine that you are there now, try to visualize and feel as many different details as possible.

      Try progressive muscle relaxation. Start by breathing deeply and tensing one muscle group (for example, tighten your toes). Feel how they tense up. Then exhale and slowly relax that muscle group, imagining the tension going away. Continue to tense and relax the muscles of your legs, abdomen, chest, arms and head in sequence.

      • Gradually relaxing each muscle group, imagine how with each exhalation the tension leaves your body.

   2. Take a hot bath or shower. The warmth will help you relax before bed. In addition, the temperature contrast ( hot bath and a cool bedroom) lowers body temperature, causing drowsiness.

      • Make sure the water temperature is above 37 °C - this is considered the most optimal temperature. Too much cool water will no longer produce the same effect as hot.
      • Hot baths are much better for relaxation. Whether you take a hot shower or bath, you need to stay in hot water at least 20 minutes.

   3. Read a book. Reading can help reduce stress and clear your mind of other thoughts. To avoid getting tired of reading, it is better to choose a book that you have already read. Also, don't read a horror or action book. Remember that it must be a regular printed book because electronic devices On the contrary, they can worsen insomnia.

      Keep a diary. If you find that you just can't clear your mind and are constantly overthinking things before going to bed. stressful situations the past day, try keeping a personal diary. Write about what happened to you that day and list the situations that provoked stress. Try to transfer them from thoughts to paper - this will help you let go of worries and fall asleep faster.

   Use food, drinks and supplements

   Before bed, have a snack with whole grains or foods containing high content carbohydrates. Carbohydrate-rich foods warm, calm, and make you sleepy. Eating too much before bed will have a bad effect on your body, but going to bed hungry is also not an option. If an empty stomach is making it difficult for you to fall asleep, try eating a bowl of whole grain muesli with low content sugar, a piece of bread with jam, a couple of vanilla wafers or whole wheat crackers with cheese.

   1. Treat yourself to a warm drink. Drinking something warm and soothing before bed will help you relax not only in body, but also in spirit. A cup of warm milk or herbal tea - great option. Chamomile or lavender tea is considered especially beneficial for restful sleep.

      • Avoid drinking drinks containing caffeine. Drinking heavily before bed increases the likelihood that you will have to wake up in the middle of the night to run to the toilet.

   2. Take supplements. As well as chamomile tea, chamomile supplements can help you fall asleep faster. You can also try valerian root, which is considered one of the most famous and effective herbal remedies insomnia.

      • Check with your doctor before taking herbal supplements, especially if you are taking any medications.

   3. Try taking melatonin. Melatonin is a hormone that causes sleepiness when dark time days. We currently know very little about the long-term use of melatonin supplements, but taking one tablet at bedtime once for no more than one month is considered safe.

      • Melatonin is found in bananas, oatmeal, pineapple, oranges, tomatoes and cherries.
      • As with taking herbal supplements, be sure to consult with your doctor before using melatonin.