How to fall asleep if you don't want to. How to fall asleep quickly - exercises, techniques and advice from doctors. Cartoon about a sleepless night of a pregnant mother and wife

The cause of insomnia in a healthy person is the inability to relax. People wake up at night if they are having an internal dialogue with themselves, worrying about troubles, or anticipating a difficult day ahead. Even positive thoughts cannot “persuad” our brain to calm down, and a person tosses and turns without sleep for several hours. You can master methods of falling asleep instantly, teach your brain special techniques: it helps breathing exercises, correct position body, auto-training.

How to fall asleep quickly and easily

Well-known general requirements can ensure sound and healthy sleep: choosing the right nightwear, a comfortable daily routine for a person, choosing the optimal body position and resting place. Must be observed following rules:

• Sleeping mode. An incorrect daily routine during the week leads to the fact that, having slept long on Sunday, a person falls asleep late, and on Monday he has to get up early again.
• Bed. The mattress should be moderately firm.
• Position. It is believed that it is better to sleep in the “child” position (on your side, with your legs tucked under you, one arm extended upward, the other bent near the chest).
• Cloth. Preference is given to natural, loose fabrics that do not restrict movement. It is not recommended to sleep in synthetics, nightgowns that are too open, or tight-fitting clothes.

Men should sleep approximately 8 hours, women - 9. For any adult, the minimum sleep duration is 5.5 hours. If you cannot sleep normally, then try to ensure that the number of hours spent in sleep is a multiple of one and a half (one and a half, three, four and a half, etc.). For insomnia, the following ways to normalize sleep will help:

• turn off the TV;
• ventilate the room, ensuring coolness;
• “let go” of problems (if that doesn’t work, psychologists advise writing them down on paper);
• ensure complete silence: no extraneous sounds should be heard;
• Don't go to bed with a full stomach.

How to learn to fall asleep quickly

There are several techniques that will help you learn to fall asleep quickly. Breathing exercises, yoga, auto-training help you fall asleep very quickly in 5 minutes and not wake up at night due to anxiety, emotional stress. These methods require care: you need to memorize the sequence of actions, then they can be repeated at any time.

Breathing techniques

You can learn to use breathing techniques that tell you how to fall asleep in one minute. They have simple names: “Sleep Breathing”, “10 Counts”, “Carousel” exercise, they have an additional anti-stress effect. The essence of ways to fall asleep quickly is repeated many times breathing exercises.

• The Sleep Breathing technique induces an immediate sleepy state. While inhaling emotional condition the body is activated, exhalation should calm and relax. The general recommendation for performing the exercise is to increase the duration of exhalation. One phase: inhale, stop, slowly exhale, short pause. The duration of each action is 5 seconds, the cycle is 15 seconds.
• The second technique is “Breathing in 10 counts.” By counting the number of inhalations and exhalations, a person is distracted from thoughts. You need to breathe through your mouth. It is important to feel how the air, entering inside, fills the trachea, increases chest, upon exit, returns the lungs to their original position. It is counted as follows: 1 – inhale, 2 – exhale, 3 – inhale, 4 – exhale and so on until 10.

The Carousel exercise is recommended by many practicing psychologists. Its action is aimed at calming, relaxing, and helping to make oneself fall asleep. You need to lie on your back, legs and arms slightly apart. The breath goes in circles, it must be constant feeling that warm air circulates throughout the body. After the 10th act everything starts again, but in reverse order. It must be remembered that with diseases of the upper respiratory tract, such gymnastics is contraindicated for people over 60 years of age.

The entire cycle is repeated 4-5 times. The sequence is:

1. Inhale, stop breathing.
2. Exhalation. Imagine how warm air goes from the shoulder to right hand and brushes.
3. Inhale. Warmth in the right ear. Stop breathing.
4. Exhalation. Warmth in right leg. Pause.
5. Inhale. Air is in the right ear again. Stop breathing.
6. Exhalation. Warmth in left leg. Pause.
7. Inhale. Feeling of warmth in left ear. Stop.
8. Exhalation. Warm air from the left shoulder to the arm and hand. Pause.
9. Inhale, stop breathing.
10. Exhalation. Warmth in right ear.

Autotraining

Automotive training and meditation will help you fall asleep quickly at night. The most famous exercise is “Beach”. It requires certain skills, but after a short practice, drowsiness occurs by the middle of the cycle. The method is simple: you need to imagine yourself on a warm beach, soft sand, which slowly falls asleep to each part of the body separately, completely enveloping the body. The second way is to imagine a light ball rolling on the waves. Such auto-trainings are a chance to instantly fall asleep in just 5 minutes.

How to fall asleep quickly in 1 minute

Special techniques for falling asleep quickly have been developed for intelligence officers who cannot be sure when they will get a chance to rest. The principle of their action is to quickly “turn off” consciousness and instantly fall asleep. The effectiveness, subject to the consistency and rules of execution, is very high. Additionally, it is necessary to use aromatherapy. It has been proven that the aromas of lavender, geranium, rose, jasmine, hops, chamomile, lemon balm, neroli, bergamot, marjoram, valerian, vetiver, passionflower, patchouli help you fall asleep faster.

Weyl's method

A special feature of the Weil method is falling asleep for up to 4 counts. The pace of breathing does not matter, the main thing is to do everything monotonously. This method is also called breathing technique to reduce stress and anxiety. For the first two months, the entire complex is repeated twice daily, several approaches. After the second month, the number of repetitions should reach 8 times. The steps are as follows:

1. Place the tip of your tongue on the palate, near the roots of the upper teeth.
2. Closing your mouth, inhale through your nose, 4 counts.
3. Hold your breath for 7 seconds.
4. Deep exhalation, 8 counts.

Stone statue method

The stone statue method will help you cope with stress and fall asleep quickly. The technique is performed like this:

1. Create silence in the room, turn off the lights.
2. Feel the sensations in your legs as much as possible, as if you could see everything from the inside.
3. It is very difficult to imagine that your feet are turning to stone, it is very difficult to get out of bed, and a pleasant fatigue has covered your whole body. Remember this state.
4. Continue the feeling of “petrification” from bottom to top.
5. If, having achieved complete “petrification”, you have not yet managed to fall asleep, continue to maintain the sensation of immobility without allowing extraneous thoughts until you fall asleep completely.

Insomnia is expressed as a complete or partial lack of sleep. Most often, a person cannot fall asleep for a long time, or awakening occurs much earlier than usual, and sleep is interrupted several times during the night for a long time. The cause of insomnia can be various general diseases, 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 sound, healthy sleep. Currently, insomnia is one of the most pressing medical problems that doctors around the world are working on. The matter is complicated by the fact that there is no one universal medicine that would help all people, just as there is no 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 caused by various general diseases, accompanied by circulatory or nervous system disorders, coughing attacks, 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 activities that excite the nervous system in the evenings.

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 maintain a routine, but anyone can establish a certain ritual for themselves that prepares them for a sound, restful sleep.

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. You will be able to fall asleep faster if the room is dark; if moonlight interferes, 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). Make 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 it is not traditional 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 a properly formulated medicinal mixture can relieve not only insomnia, but at the same time also from the 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 - water procedures are good for this, 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: before going to bed, ventilate the room, remove 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 is relaxation and mild 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, add 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 (more long-term treatment not recommended, may become addictive). 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 the 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 with 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 per 1 glass 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 with 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, 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 to 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: leave crushed hop cones and raki (vodka) in a ratio of 1:4 for two weeks in a dark place, strain and 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.

Pour a tablespoon of chopped fresh lettuce leaves into a glass of boiling water, 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.

1 glass oatmeal or oat grains, pour 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. Honey and lemon juice mix 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.

Everyone is familiar with the situation when you go to bed, but instead of what you wanted healthy sleep and rest, various extraneous thoughts enter your head, the events of the past day are replayed over and over again. Finally, in the morning you forget for a while, and a couple of hours later the alarm clock rings. My head is heavy, I have no strength and my whole day is wasted.

Usually the reason for such night vigils is simple:

• Unpleasant events that happened last day.
• An important meeting, anticipation of tomorrow's events.
• Internal emotional experiences.
• Fears related to loved ones, work, the future, uncertainty about the future.

Long, several-day “marathons” are caused by:

• Stress.
• Neurosis.
• Depression.
• Overfatigue causing disruption of the circadian rhythm.

WITH exist physical reasons, affecting the body and disrupting restful rest:

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

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

If the situation repeats frequently, chronic fatigue and inattention develop. Irritability appears, it becomes difficult to perform duties, and work disturbances appear internal systems and organs. Frequent consequences constant insomnia:

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

To get at least a couple of hours of rest, people suffering from sleep disorders resort to pills. You need to understand that not all medications are allowed to be taken long-term; you should not prescribe serious medications yourself. There are a number of drugs that, if used continuously and uncontrolled, can completely upset internal rhythms and even cause addiction.

What drugs should not be treated

Tranquilizers and barbiturates help to quickly relieve anxiety and distance yourself from difficult thoughts. Most of these drugs are used to treat severe mental disorders. But there are easier options available in pharmacies without a prescription - Afobazol, Adaptol, Diphenhydramine, Corvalol. A doctor may prescribe diazemap or Rellanium to relieve stress.

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

• The person becomes distracted, inattentive, and inhibited in work.
• He loses vitality much faster, his energy ceases to be enough for the waking day. After just a few hours, lethargy and fatigue appear.
• More often there is a headache, burning sensations and pain in the eyes develop.
• Trembling of the hands, weakness in the legs, and in severe cases even convulsions appear.
• Memory decreases.

The danger of tranquilizers is the rapid development of addiction. After just a couple of months, the dose taken becomes insufficient for the effect; an increase is required. Gradually, a person goes beyond the norm, becomes completely dependent, and cannot fall asleep without a pill. Stopping the drug causes fear and even more stress. Dependence on mild drugs develops slowly; with heavy drugs, three to four weeks are enough.

Despite the onset of the long-awaited sleep “on the pill”, relaxation is not physiological. A person simply plunges into oblivion and comes to his senses after the morning clock rings. There is no real rest for the brain or body.

Simple and useful tools

It is best to start treating insomnia with simple sedatives. First of all, these are a variety of teas, herbal tablets. They include: mint, lemon balm, valerian, motherwort, peony, hops. An example is the collection: FITOSEDAN, tablets PERSEN, DORMIPLANT. Brewing a drink and a warm cup of tea with honey is calming in itself and can be a pleasant bedtime ritual. It must be taken into account that the real effect of using tea increases gradually. It will take several weeks for the rhythms to completely return to normal. You should continue to drink herbs daily.

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

MELAXEN

The medicine contains melatonin. This is a hormone produced by the pineal gland. The substance is familiar to the body and is well accepted in tablets. The main purpose of the hormone is to synchronize biorhythms and relax the nervous system. The advantage of the product is that melatonin, after providing an effect, quickly disintegrates and is eliminated from the body - addiction and overdose are excluded. On the contrary, after his participation, real useful sleep comes.

DONORMIL

Effervescent tablets containing doxylamine. Initially, the drug was considered an antiallergic drug, but the hypnotic effect turned out to be so great that now the medicine is used exclusively for the treatment of insomnia. The product helps you quickly relax and feel completely rested the next day. However, the drug is not taken for a long time, and lethargy appears during the daytime.

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

If it's time to rest, but there is no sleep in either eye, then you can use the following tips. First, get into a pleasant mood, for example, listen to quiet music. The farther all worries move away from you, the faster you will fall asleep.

• Take a walk before bed. Half an hour at a leisurely pace puts you in a calm mood.
• Take a bath and drink relaxing herbal tea.
• Create the most comfortable conditions in the bedroom: ventilate, take a low pillow, completely turn off the light.
• Take a “sleepy” position. It is believed that it is better for a person to fall asleep on his stomach with his face turned to the left.
• Remove all thoughts from your head, do not think about the events of the day, do not make plans for tomorrow.

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

What will help you sleep

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

1. Fresh air. The more you spend during the day fresh air, 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 jogging are accepted, which help to relax and get ready for rest.
2. Proper food. Fatty food, seasoned with hot spices, is definitely not for those who want to fall asleep. An abundance of sweets tones and gives energy, so it is also better not to eat them in the evening. You should not go to bed on a full or empty stomach. It is better to prefer a full dinner at 18 o'clock and before 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 you invigorate and wake up, but evening treatments at a water temperature of 37 degrees and above are relaxing. 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 simply steam your feet.

If you use these natural sleep regulators correctly, you will have much less problems falling asleep.

Preventing Insomnia

The most important thing in the fight against insomnia is organizing your daily routine. Sleeping and waking times should coincide with natural rhythms. Inside the body in different watches Various processes and reactions occur that are genetically determined. They are the ones who determine our natural regime – biorhythms. Our brain contains the core of all internal clock. It is located close to optic nerve and it is affected by daylight. It is thanks to him that adjustment occurs 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 make the atmosphere in your bedroom pleasant: clean air, comfortable mattress and pajamas, silence.

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

Many people know that the state of the body with insomnia leaves much to be desired. The head does not think well, it is present constant fatigue, irritability, weakness. People feel sleepy in a completely different way... Such a person is cheerful, has a high performance capacity, looks great and is able to spend the day fruitfully. However a large number of people, turning from side to side in bed in the evening, really want to know how to quickly fall asleep if you don’t want to sleep. First, let's figure out what leads to insomnia.

Causes of insomnia

• Overwork. When a person’s brain is full of information, questions that he did not have time to solve during the day, problems, it is impossible to fall asleep easily. Sometimes we are simply talking about a large amount of work that is done in a day.
• Stress. Have a good night's sleep nervous tension It’s unlikely to work, because the brain is constantly replaying an unpleasant situation and looking for ways out of it.
• Smoking. You may be surprised, but one of the most powerful factors affecting sleep is smoking. The reason lies in nicotine, or rather, in persistent symptoms weaning from it, or, scientifically, abstinence. It manifests itself as emotional and physical stress, which not only prevents you from getting enough sleep, but often prevents you from relaxing and falling asleep normally. In addition to nicotine in tobacco smoke contains hundreds of other toxic substances, one of them is carbon monoxide. This substance leads to blockage of the smallest capillaries, depriving every cell of our body of oxygen and nutrients. This is why people who smoke have difficulty falling asleep, and even after a long sleep they experience constant apathy and chronic fatigue. To fall asleep faster, try not to smoke at least 1 hour before bedtime. Better yet, give up smoking completely, especially since now there are many quick, simple and extremely effective ways -
• An empty stomach or, conversely, overeating. The norm is a light dinner 2.5-3 hours before bedtime. When this sequence is disrupted, you cannot fall asleep quickly.
• Uncomfortable bed. Pillows that are too high or, on the contrary, small, a bad mattress, synthetic bedding - all this can cause discomfort, which prevents you from getting a good night's sleep.
• It's stuffy. Required condition healthy sleep - light coolness and fresh air.
• Lack of physical activity. Modern man moves extremely little. He does not have time to expend the energy that is released when food arrives. This is fraught not only overweight, but also difficulty falling asleep at night.

12 secrets to falling asleep effectively

How to fall asleep quickly if you don’t want to sleep without using special medications? Many people suffering from insomnia are concerned about not taking pills, because they are sure to be addictive. There are a number of natural and safe ways, using which you will fall asleep faster and easier.

• Provide the right environment and atmosphere

Firstly, the room should be easy to breathe: ventilate the room, try to achieve a temperature of 19-21 degrees. Close the curtains and turn on a lamp with a dim light to gradually transition to darkness. Before you fall asleep (but not while you are in bed), you can place an aroma lamp in the room with a few drops of lavender oil - this smell has a relaxing effect.

Turn off the equipment, don’t watch TV, don’t scroll through the news in social networks on a smartphone or tablet. You can read a quiet book.

To quickly fall asleep, before going to bed, it is useful to drink a glass of water with a spoonful of honey dissolved in it.

• Relaxing bath

It is necessary to take a bath, and not go to the shower. It’s good to add sea salt and a few drops of lavender essential oil to the water. The bath should not be too hot; choose a temperature that is comfortable for you. The procedure will relax tense muscles, prepare the nervous system for the night, calm your thoughts and allow you to quickly fall asleep and wake up refreshed. This daily tradition will allow you to get enough sleep all the time.

• Active day and evening

If you want to fall asleep quickly and easily without sleeping pills, ensure that you get adequate physical activity during the day or evening. This could be jogging, fitness class, swimming, or just an active walk in the fresh air. Scientists have found that a person who sweats during the day sleeps soundly and gets enough sleep at night.

It is important not to overdo it, but to finish all exercises about three hours before the time when you are used to going to bed. Physical fatigue, like mental fatigue, will work against you, and you will no longer want to sleep.

• Don't forget about the routine

How can you fall asleep quickly if you go to bed after midnight and at different times? The body gets confused and ceases to understand what and when to do. Make it a rule to go to bed at the same time every evening, optimally at 22-23 hours. During sleep, the body produces the hormone melatonin, which is essential for normal functioning and health, but this only happens until 2 am. Therefore, you need to fall asleep quickly in the evening to get the necessary supply of this substance.

People with insomnia are not recommended to include an afternoon nap in their daily routine - it only disrupts The biological clock and confuses the body. But accustoming yourself to getting up early is very useful: according to statistics, “larks” are much less likely to suffer from insomnia than “night owls.”

• “No” to tonic drinks

Tea (regardless of whether it is green or black) and, especially, coffee interfere normal sleep. Therefore, it is ideal to exclude them from the diet altogether, replacing herbal infusions, homemade compotes, fruit drinks and clean water. If you can’t give up the tonic drink right away, do it at least in the afternoon.

• “No” to working late

Today's technological capabilities allow you to keep your finger on the pulse all the time and be aware of everything online. Are there any tips about working in the evening and how to quickly fall asleep if the computer is “calling” you to the screen? Yes, they are available. It is recommended to refuse work after 9 pm. Only this way, no other way.

• Reading

This is an old but proven method. It helps you disconnect from worries and problems and immerse yourself in the world of fiction. If you don’t like it, take a historical or psychological one, just try not to delve into professional literature. Don't read from mobile devices– it spoils vision and irritates the nervous system. An e-reader should be chosen with special ink; its screen does not light up.

• Falling asleep using the Andrew Weil method

This fail-safe method works even if you don’t feel like sleeping for several nights in a row. It is called “4-7-8” and is included in the system of many healing and meditation practices.

The essence of the method:

• breathe evenly and calmly for 4 seconds;
• hold the air in your lungs for 7 seconds;
• Slowly exhale through your nose for the next 8 seconds.

You need to do as many repetitions as are comfortable for you.

The practice is similar in nature to the technique medicines. It normalizes the amount of adrenaline in the blood, eliminates shallow breathing, which interferes with calm before a night's rest.

Many people are faced with the question of how to quickly fall asleep before an important event, an exam, a wedding, or a date. This method allows you to solve this problem and not suffer from insomnia when it is so important to get enough sleep.

• Acupuncture

The answer to the question of how to fall asleep is also given by Chinese traditional medicine. By influencing certain points, you can normalize blood pressure and heartbeat, calm down and get rid of problems with night rest. Each area should be massaged for approximately 30 seconds.

1. Place warm palms on your ears and move clockwise, applying gentle pressure.
2. Using two fingers, lightly press the space between your eyebrows.
3. Massage your temples (do not use force).
4. Find the protruding bone on your wrist and work on the point under it, on the back side.

• Mint and honey

When deciding how to quickly fall asleep at night, make it a rule to drink a cup of warm mint infusion with a spoonful of honey before going to bed. Both of these remedies have a beneficial effect on the nervous system and relax. It is important to use natural bee delicacy without additives and not to dissolve it in hot herbal tea - in this case, honey acquires carcinogenic properties.

• Herbal pad

Reliable folk remedy is a small pillowcase filled with dried herbs: sweet clover and wormwood, chamomile and lavender, lemon balm and meadowsweet. The pillow should be placed either directly under your head (if this is convenient for you) or nearby. Inhaling the aromas of herbs makes it much easier to fall asleep.

• Relaxing music

How can you fall asleep quickly and, if you can’t sleep, can you do something else? It is also recommended to turn on soft music designed specifically to relax before a night's rest. Such compositions can be downloaded on the Internet. They will help you get rid of unnecessary thoughts from your head, not make plans for the next day, and not give yourself a “debriefing”.

It is practically impossible to perform all methods at once. It is important to choose those that you really like and make you happy, and that are not a burden to you. In this case, it is much easier to overcome insomnia.

Insomnia has many forms - some wake up several times a night, others - without visible reasons cannot fall asleep before dawn, sleep fitfully or wake up long before the alarm clock rings.

What causes sleep disturbance?

The main culprits of insomnia are stress, “chronic fatigue” and depression. To get rid of insomnia, you first need to adjust the rhythm of life - stop working 10-12 hours a day, don’t take work home, relax regularly (both on weekends and on vacation), resolve problems, and if that doesn’t work out, change your attitude towards it and thereby reduce stress levels.

Insomnia can also be short-term, for example, when a person is tormented and not allowed to relax by unfinished tasks during the day, worries, worries and unresolved issues.

If insomnia in your life is not a constant phenomenon, then it is worth realizing the reasons for internal unrest and throwing all grievances, problems and worries out of your head in the name of a restful sleep.

Also on the list of enemies of good sleep are alcohol, tobacco and birth control pills: some of them destroy vitamin B in the body, which disturbs sleep.

What to do?

Experts are developing entire programs to help get rid of insomnia, but they are used in especially advanced cases, when it is already necessary to see a doctor.

But you can fight insomnia on your own - we offer simple and effective means and tips that will help you quickly relax, forget about the worries of the day and fall asleep:

1. Sleep at least 8 hours! It is this amount that is considered optimal for maintaining youth, beauty and health, both physical and mental. And you shouldn’t count on the weekend when you can “get some sleep.” Firstly, in two days it is impossible to compensate for a week’s lack of sleep, and secondly, on the decisive night from Sunday to Monday you will not be able to sleep normally, because your body, confused by oversleep, will not be able to relax.

2. Waking up in right time . Scientists have found that if you wake a person during slow sleep, it will be more difficult for him to adapt to active daily life, and he will be lethargic and tired all day. And here is the awakening from fast phase, similar to wakefulness, will pass easily, even if you slept less than usual. Calculating exactly what time you need to set your alarm is not that difficult. According to scientists, a full sleep cycle lasts an hour and a half: it begins with the slow phase and ends with the fast phase. All that remains is to calculate your schedule. Let's say you go to bed around twelve, which means that the first REM sleep will end at 1:30, the next at 3 am, then at 4:30, and so on until the morning. That is, the alarm should be set for 7:30 or 9:00.

3. Sports - only 6 hours before bedtime. Physical activity excites the nervous system and interferes with normal rest, therefore, in order not to shorten the time of night's rest, you need to finish all workouts no later than 6 hours before bedtime. And try not to neglect morning exercises.

4. The right evening snack. Correct menu in the evening, it should consist of soothing carbohydrates, and oddly enough, these are buns, cakes and porridge - they are considered the best sleeping pills. You can eat a little - the main thing is not to overdo it and not damage your figure! And those losing weight can drink a little kefir or eat cottage cheese.

5. Giving up TV in favor of books. Watching TV or a movie before bed is the worst thing a person suffering from insomnia can do. You should never watch thrillers, action films, horror films and science fiction at night. The blacklist also includes tearful melodramas and funny romantic comedies. Although they are not frightening, they excite the imagination no less than a horror film. If you want to relax, read, but you should also choose a calm book.

6. Fragrant bath with herbs. If you take a bath before going to bed, and even add to it herbal decoction- then sleep will come quickly, it will be strong and pleasant. It is recommended to take a bath an hour after dinner. Temperature - 37-38 degrees. It is best to use 50 g of infusion of calendula, lemon balm, oregano for a herbal soothing bath. It is not recommended to take a bath for more than 20 minutes. By the way, even without additives, a bath is an excellent way to relax and relieve stress.

7. Pillow with herbs. It is better to do it individually, based on your own tastes - you should like the inhaled aromas. You can fill the pillow with crushed hop cones, chamomile, pine needles, hazel - these plants contain essential oils, which when inhaled calm and lull. The bag of herbs itself can be placed either near the head or under the pillow.

8. Dill tea. Dill has many beneficial properties, including the fight against insomnia. Tea recipe: pour 1 tbsp. l. crushed herbs with a glass of boiling water and infuse for about two hours. If you don't have fresh dill, you can use 2 tsp. crushed seeds. You need to drink half a glass 3 times a day before meals and 1 glass at night.

Dill contains essential oils that relieve stress and promote good sleep. Also, an infusion of dill herb improves appetite and helps with the initial stage hypertension, and brewed dill seeds are a good expectorant and carminative.

9. Wormwood tincture. Wormwood - the best remedy to combat insomnia. The tincture recipe is simple: 1-2 tbsp. l. Infuse the roots or herb of wormwood in 2 cups of boiling water for 2 hours. Drink before bed.

The tincture can also be prepared in another way: the seeds are crushed in a coffee grinder, poured vegetable oil in a ratio of 1:4, leave for 1 week in a dark place, shaking daily. After this, the oil must be strained. It is recommended to take 1-2 drops on a piece of sugar 2-4 times a day to calm and relieve tension; for a sleeping effect, the dose should be increased 3-5 times.

10. Valerian infusion. Recipe: put 2 tbsp. l. dry crushed roots and rhizomes of valerian into an enamel pan, pour 0.5 liters of boiling water, keep covered in a boiling water bath for 15 minutes.

Leave until cool, strain, squeeze out the remainder into an infusion, add boiled water to the original volume. Take 1 tbsp. l. during the day, and at night - half a glass.

This infusion must be taken with caution, since an overdose of valerian has the opposite effect: the person becomes overexcited, and sleep and calm are out of the question.

11. Proper arrangement of the bed. Firstly, you cannot read in bed, because this place should only be associated with sleep. Secondly, bed linen plays a big role. Luxurious silk lingerie looks great only in movies, but in reality it is uncomfortable, cold and slippery. For a good sleep, it is best to choose bed linen made of cotton, linen, or poplin.

Thirdly, it is important that the bed allows air to pass through, so it is better to avoid fluff, giving preference to woolen underwear or with bamboo filling.

12. Don't worry! The most important thing for successfully combating insomnia is to stop taking it to heart. After all, it’s not so much the insomnia itself that harms the body, but the constant worrying about it.