Insomnia is expressed in the 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 diseases of a general nature, but it can also occur in healthy people with overwork or mental excitement. Insomnia is more common in people who do mental work. If insomnia is caused by any serious medical condition, you should consult a doctor to eliminate the cause of sleep disturbance. If sleep problems are associated with nervous excitement, for example, constant anxious thoughts about the impossibility of getting pregnant, you can use traditional and alternative medicine.

Causes of insomnia

Sleep is necessary for people to recuperate and relax after a day spent in work and worries. However, not everyone can boast of a sound healthy sleep. Currently, insomnia is one of the most acute 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 cause that leads to insomnia. The intense 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 disturbance is initiated by even the most insignificant causes. Insomnia can be long, debilitating, when superficial sleep is accompanied by vivid dreams, sometimes nightmares. It can also be caused by various diseases of a general nature, accompanied by circulatory or nervous system disorders, attacks of coughing, shortness of breath, etc.

Especially often suffer from insomnia people who are constantly engaged in mental work. Many of them irrationally expend energy, overstrain. Among them there are many lovers of artificially invigorating themselves with strong tea and coffee. But this relieves fatigue only for a while, while fatigue is not removed and continues to grow. In order not to experience nervous insomnia, it is necessary to avoid strenuous mental work in the evenings and activities that excite the nervous system.

Detailed method of how to fall asleep quickly

In the evening, feeling tired and looking forward to a sweet dream, you go to bed and ... you can't sleep. An hour passes, another trying to sleep, someone gets up, eats or watches TV, and then the next attempt to sleep. It turns out to fall asleep already in the morning, but you need to wake up early and you don’t feel like going to work ... Of course, you didn’t get enough sleep, and the mood, to put it mildly, is bad. This situation is familiar to many - this is insomnia.

To figure out how to fall asleep quickly, or at least 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 can prevent you from falling asleep: pain, migraine, itching, nervous system disorders, chronic stress. If any of the above is observed, it is necessary to consult a doctor for examination and treatment. In this article, we will not analyze in detail the diseases that can cause insomnia, but we will talk about psychomotor insomnia.

If you can’t fall asleep quickly and various unnecessary thoughts come into your head, if you tend to mentally analyze your day in bed and make plans, if maybe 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 routine and bedtime ritual, but few people use it to fall asleep faster. It is often impossible to observe the regimen, but anyone can establish for themselves a certain ritual that prepares for a sound, restful sleep.

To fall asleep quickly, an hour before bedtime, it is advisable to take a warm shower (in no case hot, cold or contrast) or a bath, put on a cozy bathrobe, and ventilate the bedroom. You can drink a cup of weak tea, you can’t eat anything (dine at least an hour and a half before bedtime). Too aggressive TV programs only interfere with sleep, it is better to refuse to watch TV and work with a 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 sleep should be a pleasant temperature for you (if necessary, iron it), even, so that no discomfort prevents you from falling asleep. Pillow - not too big and soft. You can make your own pillow with herbal or buckwheat filler or buy one. It will turn out to fall asleep faster if the room is dark, if the moonlight interferes - curtain the window. Heating radiators should be hung with a wet towel in order to maintain optimal air humidity, at which it is easier to breathe and, accordingly, easier to fall asleep. You can use a humidifier before bedtime, it is better to turn off the appliance during sleep.

Preparation for sleep is done, now let's try to fall asleep quickly:

Lie on the bed on your back, arms along the body, legs straight (not crossed). Take a few deep breaths. Stretch your whole body and arms and legs in turn, arch your back, bend and straighten your hands, try to yawn on purpose. This is necessary for the enrichment of blood with oxygen and a better supply of blood-enriched muscles and the brain. 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 the hands become warmer, heavier, the heat moves up to the shoulders. Relax your legs, imagine that your legs are getting heavy, that you are lying barefoot on warm sand, relax your whole body. If at the same time thoughts continue to swarm in your head, buzz 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, 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. The exact implementation of this technique allows you to quickly fall asleep even with severe and often recurring insomnia.

How to treat insomnia?

Home remedies for insomnia for healthy, but easily excitable people come down, first of all, to maintaining a proper sleep schedule and simple sedative procedures before bedtime. With prolonged insomnia, along with the treatment prescribed by a doctor, a systematic intake for a certain time of some simple natural traditional medicine is necessary.

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 wake up early.

If you only have a short period of insomnia, such as when you're stressed, dietary changes and dietary supplements can help you get back to normal sleep.

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

Elderly people and those who are engaged in mental work especially often suffer from insomnia. Most of them, in order to constantly be in good shape, drink strong tea or coffee in large quantities. It is not enough to say that it is bad for the body. Weakened by lack of sleep, the body can no longer fight on its own even with minor violations. 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 medical 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 a properly composed drug collection can save not only from insomnia, but at the same time from a concomitant disease.

Don't lie down or try to sleep if you don't feel like sleeping. Try not to sleep during the day, even when you feel like it. Don't go to bed too early. Follow the diet. Do not eat before going to bed, after 18:00 do not drink tonic drinks (hot chocolate, coffee, tea). Try to play sports 2-3 times a week and do gymnastics daily in the morning or during the day, avoid intense exercise before bed. Hiking or cycling before going to bed has a relaxing effect,

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

Develop bedtime routines 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 a sleep aid, although many may recommend it in small doses. Indeed, in some cases, alcohol contributes to 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 exacerbates insomnia.

Folk remedies for insomnia

Herbs and preparations for insomnia

Grind 2 tablespoons of hop cones and pour 0.5 liters of boiling water, leave for 1 hour, strain. Drink with insomnia 0.25 cup 3 times a day 20 minutes before meals. The action of this folk recipe for insomnia is relaxation and light anesthesia.

Pour 2 tablespoons of chopped rhizome with valerian roots with 1 cup of boiling water, insist. Take for insomnia 2 tablespoons 4 times a day. With insomnia, it is useful to inhale the aroma of valerian or infusion of valerian root at night for 5-10 minutes.

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

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

Pharmacy tincture of Aralia Manchurian take 40 drops 3 times a day for insomnia.

Finely crush 2 tablespoons of hemp seeds, sift, pour 1 cup of hot boiled water. Insist, wrapped, 30-40 minutes. Drink with insomnia 0.5 cup 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 occasional insomnia. Cannabis has a mild narcotic effect on the central nervous system.

Pour 100 g of chopped hawthorn fruits with 2 cups of water, simmer for 30 minutes, cool, strain. Take 50-100 ml 3 times a day after meals as a soothing and vitamin remedy.

Mix hawthorn tincture with 20% alcohol tincture of propolis. Take for insomnia 20 drops 2-3 times a day 20 minutes before meals.

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

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

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

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

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

Take in equal parts by weight Veronica grass, fragrant violet grass, lavender flowers, lemon balm leaf, barberry fruits. Pour 1 tablespoon of the mixture with 1 cup of boiling water and insist until cool. Take a folk remedy for 1-2 cups of infusion in the evening with insomnia.

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

Take 20 g of coriander fruit, lemon balm leaf, peppermint leaf. The entire amount of raw materials insist on a mixture of 100 ml of pure alcohol and 20 ml of water. Strain after 24 hours and squeeze 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 of peppermint leaf and water shamrock leaf, 3 parts of angelica root and rhizome with valerian roots. Brew 1 tablespoon of the mixture in 1 cup of boiling water, after 1 hour strain and drink this folk remedy for insomnia 0.3 cups 3 times a day.

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

Take in equal parts by weight hop cones, rhizomes with valerian roots, lemon balm leaves, juniper fruits, horsetail grass. Pour 1 tablespoon of the mixture with 1 cup of boiling water and insist until cool. Take the remedy for 1-2 cups of infusion in the evening.

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

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

Take 1 part of hop cones and motherwort grass, 2 parts of peppermint leaf, water shamrock 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 for 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 cup of boiling water and insist for 15 minutes. Drink the infusion in sips per day for insomnia.

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

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

Home remedies for insomnia

To avoid insomnia, it is better to sleep on your stomach, placing your hands under a low pillow (if you do not have hypertension), and turning your face to the left. Relaxation in this position is more effective, it is the 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 quickly fall asleep, you need to develop a certain ritual of going to bed and stick to it: ventilate the room, take a shower, go to bed at the same time, etc. The body will adjust to the regimen and insomnia will leave you.

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

For insomnia, eat 1 onion at night. Onion is considered a sedative with hypnotic properties.

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

Before going to bed, smear whiskey with lavender oil. The aroma of lovanda soothes, relieves stress, it is a good folk remedy for insomnia.

Put 3-5 drops of lavender oil on a piece of sugar and suck before going to bed to treat insomnia.

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

Diet for insomnia

A low-salt diet should be prescribed, as salt interferes with the onset of sleep. A balanced, rational diet will have a positive effect on the treatment of insomnia. Such a diet should exclude white flour products, sugar, tea, coffee, chocolate, alcohol, fatty and fried foods, and spices. It is good to develop the habit of calmness and regularity in eating.

Non-traditional prescriptions for the treatment of insomnia in adults

Herbal “sleeping pills” pillows are useful for falling asleep as soon as possible. Vanga recommends that those suffering from insomnia sleep on a pillow stuffed with hay or dried hops and other aromatic plants: male fern leaves, noble 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 flavor the air in the bedroom, small herbal pillows can be placed on the radiator. You can put a bag of not very dense fabric with chopped hops sewn into it (two tablespoons) under the pillow.

Before going to bed, it is good to take one tablespoon of honey and lubricate whiskey with lavender oil, as well as drop it on a sugar cube (3-5 drops) and suck before going to bed. You can cook garlic with beans, grind, add sunflower oil. Spread whiskey with this ointment at night.

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). 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 baths several times with calendula flowers, string grass, mint, oregano, and sleep returns to normal. The healing power of coniferous baths is well known.

For the treatment of both permanent and periodic insomnia, Vanga recommended drinking the following decoctions and infusions for two weeks:

• A 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 a decoction in the form of heat for half an hour before bedtime.

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

  Infusion of elderberry root: brew one tablespoon of chopped Siberian elderberry root with a glass of boiling water, boil for 15 minutes on 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. Insist 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 cups of boiling water, stirring gradually. Insist for three hours, strain. Take half a cup 4-5 times a day before meals.

  Infusion of hemp seeds: finely crush two tablespoons of hemp seeds, sift, pour a glass of hot boiled water. Insist, wrapped, 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 fruit, valerian root, common cumin fruit (all equally). 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 material. Bring the volume of the resulting infusion with boiled water to two glasses. Take one and a half to two glasses in the morning, a glass in the evening.

  Infusion of cumin seeds: pour one tablespoon of crushed cumin seeds with one glass of boiling water. Insist two hours. Take half a cup before meals.

  Infusion of dill seeds: boil 50 grams of dill seeds for 15-20 minutes over low heat in half a liter of red wine (cahors is very good). Insist, wrapped, one hour, then strain. Take one quarter cup before bed.

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

  Infusion of hop cones: two teaspoons of hop cones in a glass of boiling water, insist, wrapped for four hours, strain. Take at night.

  Alcohol tincture of hops: crushed hop cones and rakia (vodka) in a ratio of 1: 4 leave for two weeks in a dark place, strain, squeeze. Take five drops of tincture per tablespoon of cold boiled water twice a day (during the day before meals and in the evening before going to 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 common juniper branches, three teaspoons of sage herb and three teaspoons of thyme herb. Pour the crushed mixture with one liter of boiling water.

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

For those who suffer from insomnia in the morning, afternoon and before going to bed, apply a mixture of wheat or rye bread, finely chopped fresh or pickled cucumbers, sour milk and clay on the forehead.

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 the application of mustard plasters or horseradish, it is recommended to drink pickled cucumber brine with honey, which soothes well: one tablespoon of honey per 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 a full physique. 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.

It will be beneficial to lubricate the forehead with an ointment prepared from saffron, lettuce juice and squeezed poppy juice.

Among the remedies tested by Vanga is the following: take Ceylon cinnamon and saffron, dilute them in rose oil and lubricate the nose with this composition. On whiskey, she recommended applying an ointment from the peel of poppy boxes and mandrake root. This is enough for a good long sleep.

You should refrain from everything salty and spicy. It is also necessary to monitor regular bowel movements and lubricate the 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 was boiled. It lulls well. For the same purpose, you need to draw 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. And besides, it is recommended, if possible, to visit a steam bath and use an oak broom - this calms the nervous system.

Mix peppermint leaf - 30 g, motherwort herb - 30 g, valerian officinalis rhizome - 20 g, ordinary 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 boiled water the amount of infusion to the original volume. Drink 1/2 cup 3 times a day for nervous excitement and insomnia.

35 g of fragrant celery pour 1 liter of cold pre-boiled and cooled water and insist 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, insisted for 10 minutes and filtered. Take for insomnia, 1 tablespoon of decoction 3 times a day.

1 part of crushed hop cones insist 2 weeks on 4 parts of 40% alcohol, then filter and squeeze. Take 5 drops of tincture per 1 tablespoon of water 2 times a day before meals (the second time at night).

Mix 3 teaspoons of apple cider vinegar in a cup of honey. 1 Taking 2 teaspoons of this mixture before going to bed, you will fall asleep within half an hour after you go to bed. If you are very tired and weak in the middle of the night, you can repeat 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. 1 tablespoon of flowers pour 200 ml of boiling water and leave for 30 minutes. Drink 70 ml an hour before meals.

A decoction of alfalfa. 5 tablespoons pour 200 ml of water, boil for 2-3 minutes, leave for 2 hours and drink 100 ml 3 times a day.

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

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

Mix 20 g of peppermint, three-leaf watch, valerian (rhizomes), hop cones. Pour a tablespoon of the collection for 30 minutes with 200 ml of boiling water, drink 100 ml 3 times - in the morning, afternoon, at night.

Mix 10 g of rhizomes of valerian, motherwort, hawthorn flowers, peppermint, white mistletoe. 1 tablespoon insist 30 minutes in 200 ml of boiling water, 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 each of motherwort, thyme, 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 at bedtime.

50 g of garden dill seeds are boiled over low heat in 0.5 liters of wine (cahors or red port). Before going to bed take 50-60 ml. Harmless, provides a deep healthy sleep.

20 g of dry chopped herb knotweed (highlander bird) pour a glass of boiling water and leave for 2 hours. Take 1 tablespoon 2-5 times a day.

3 tablespoons herb St. John's wort pour 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, leave for 20 minutes. Take 1/2 cup 3-4 times a day 20-30 minutes before meals while warm.

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

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

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

Chamomile flowers, peppermint leaves, fennel fruits, common valerian rhizomes, common cumin fruits are mixed equally. Pour 10 g of the mixture with a glass of boiling water, heat in a boiling water bath for 30 minutes, cool for 10 minutes, strain, squeeze the raw materials and bring the amount of broth to the original volume with boiled water. Take 1-2 cups in the morning, a glass in the evening.

Collect peppermint leaves, real 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 during the day in sips for insomnia.

The grass of Veronica officinalis, the herb of fragrant violet, the flowers of real lavender, the fruits of common barberry and the leaves of lemon balm are mixed equally. Pour a tablespoon of the mixture with a glass of boiling water and insist 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 also weakens well (1 tablespoon of honey per glass of cucumber pickle).

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

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

Hypericum perforatum, peppermint leaves, lemon balm leaves, common hop cones, rhizome with roots of valerian officinalis mixed equally. Infuse 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 glass of boiling water over a tablespoon of chopped fresh lettuce leaves (lettuce), leave for 1-2 hours, strain. Drink 1/2 cup 2 times a day or 1 cup at night.

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

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

Lemon balm 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. Apply with neurosis, insomnia, palpitations as a sedative and hypnotic.

Pour 2 tablespoons of chopped herb lemon balm with 2 cups of boiling water. Strain the cooled infusion. Drink everything in one day. Use as a sedative and hypnotic.

Pour 2 teaspoons of chopped motherwort herb with 200 ml of cold water and infuse 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. It is used as a sedative and hypnotic.

15-20 g of dry crushed roots and herbs of wormwood pour 1 cup of boiling water, insist, 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, shamrock (leaves) - 20 g, hops (cones) - 10 g. A tablespoon of the collection is poured with 400 ml of boiling water, insisted for 30 minutes, filtered. Take 100 ml 2 times a day as a sedative for insomnia.

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

1 st. pour a spoonful of crushed valerian root with 1 cup 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 st. pour a spoonful of valerian roots with 1 glass of cold boiled water and insist for a day. Strain the finished infusion. Take 1/3 cup 2-3 times a day and at 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 st. pour a spoonful of oregano herb with 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 st. Pour a spoonful of real lavender flowers with 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 cups of hot water and insist for 15-20 minutes. Strain the finished infusion. Take 0.4 cup 2-3 times a day.

1 st. pour a spoonful of lettuce leaves with 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.

You can also use fresh lettuce juice. Juice take 1-2 tbsp. spoons before meals.

11.1 a 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.

1 teaspoon poppy flowers sleeping pills pour 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 hypnotic poppy flowers with 1 cup 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 st. pour a spoonful of lemon balm herb with 1 glass of hot water and leave for 30-40 minutes. Strain the finished infusion. Take warm, 1 tbsp. spoon 3 times a day and at bedtime.

1 st. pour a spoonful of peppermint leaves with 1 cup of hot water and insist for 15-20 minutes. Strain the finished infusion. Take warm 2-3 times a day, half an hour before meals.

1 st. pour a spoonful of peppermint leaves with 1 cup 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.

You can use mint tincture. Tincture take 15-30 drops 3 times a day.

1 cup of oatmeal or oat grains pour 1 liter of hot water and cook until the mixture thickens. In the finished broth add 1 tbsp. a spoonful of honey and boil for another 2-3 minutes. Take warm, 1/2-1 cup 2-3 times a day.

1 st. 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. a spoonful of water 2-3 times a day and at bedtime.

1 st. pour a spoonful of grains of oats with 2 cups of water and cook until it thickens. Strain the finished broth. Drink the entire serving during the day and at night.

At night, pour 1 glass of hot water 2 tbsp. spoons of grains of oats. In the morning, heat the infusion in a water bath for about 30-40 minutes. Cool the finished broth at room temperature. Drink the entire dose during the day.

1 st. pour a spoonful of crushed roots of an evasive peony 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, smear whiskey with lavender oil or drip 3-5 drops of lavender oil on 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 pharmacy tincture of peony root 3 times a day, 1 teaspoon.

Two st. spoons of herb fireweed angustifolia (willow-tea) pour 2 cups of boiling water and leave in a thermos for 6 hours. Drink in equal portions 3-4 times a day.

1 hour a spoonful of rhizomes and root of angelica descending (bear bunch) pour 1 glass of boiling water, insist. Take 1/2 cup 3-4 times a day.

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

Take an infusion and decoction of the herb eryngium flat-leaved (calm grass, blue thistle).

Take 1 glass of lemon juice, 2 tbsp. spoons of buckwheat honey and walnuts. 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 flower baskets of chamomile, 1 glass of water. Grind the zest and mix with herbs, pour boiling water over it, insist 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. Insist, strain, take 1 teaspoon before bedtime.

Take warm baths. The temperature of the water in the bath should be above 37-38 degrees. It is necessary to take a bath either before a meal, or 1.5-2 hours after a meal. The time spent in the bath should not exceed 20-25 minutes. It is better if the water does not cover the area of ​​\u200b\u200bthe heart. Baths should not be taken every day.

Prevention of insomnia

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

It must also be remembered that overwork, smoking, strong tea and coffee, and alcohol abuse upset sleep.

When a person is very tired and wants to sleep, sometimes he cannot sleep. Such a feeling negatively affects the psyche, the person becomes irritable. It is important to know the causes of this problem, as well as ways to deal with such a situation.

Why not sleep if you want to sleep

Most often, insomnia, even with great fatigue, occurs due to such reasons:

• powerful mental activity before bedtime. For example, a quarrel with another person can provoke aggression, which will make it difficult to relax in order to fall asleep after a working day;
• excitement and expectation of some event;
• the development of chronic insomnia, when sleep does not come every night even after a too hard day at work.

Chronic insomnia needs mandatory treatment. Therefore, go to a doctor - a psychotherapist. The specialist will help to find out the true cause of insomnia, as well as successfully eliminate it.

External causes

1. Often a person cannot fall asleep when the room is cool or hot, stuffy or not fresh air.
2. Insomnia can also disturb when a person sleeps on an uncomfortable bed, a pillow with a prickly blanket.
3. Noise and uncomfortable lighting also affect sleep, even if a person is very tired and wants to sleep.

Body problems

1. Insomnia can be caused by age-related changes in the body, non-observance of biorhythms, hunger, thirst, overeating, physical overwork.
2. Often a person cannot fall asleep with a stuffy nose, pain in the throat, head, limbs, abdomen, or other parts of the body.
3. Sleep is disturbed due to problems in the functioning of the nervous or endocrine system.

Psychological reasons

The psychological causes of insomnia include anxiety, depression, and agitation. Often, anxiety and depression are disturbing at the same time, and a person, even if he is very tired, still cannot fall asleep.

What to do and how to fight

If you want to fall asleep, but it doesn’t work, use the following tips from psychologists:

1. Before going to bed, turn off the TV and avoid reading newspapers. If a book or a program is interesting, they make the brain excited, but on the contrary, it needs to calm down and tune in to rest.
2. You need to go to bed not when you are supposed to, but when you want to. After all, it makes no sense to go to bed at 9 and toss and turn until 12.
3. In the evening, try to do quiet things. Before going to bed, do not plan work for tomorrow. It is best to plan the next day one and a half hours before the night's rest.
4. Before going to bed, it is recommended to perform special breathing exercises to relax.
5. If 20 minutes after you lie down in bed sleep has not come, get up. Try to do something that will help you relax.
6. Before going to bed, ventilate the bedroom and make sure that the air temperature is not higher than 20 degrees. If necessary, to humidify too dry air in a room in winter, use a humidifier or hang a towel soaked in water on radiators.
7. In no case do not start counting objects to fall asleep. Counting, on the contrary, provokes the work of the brain and does not allow you to fall asleep even more.
8. It is recommended to go in for sports three hours before a night's rest.
9. Try to eat dinner two to three hours before bed. Evening meals should be light, satisfying and healthy at the same time.
10. Eliminate daytime rest if you suffer from insomnia at night.
11. It is not recommended to drink coffee, alcohol and smoke before going to bed.
12. Listen to your favorite relaxing music.

For better sleep, you can eat a teaspoon of honey in the evening with warm milk. It happens that you have a nightmare and it is difficult to fall asleep further. In this case, come up with a good ending to a bad dream.

Sleep hygiene rules:

• Go to bed and get up in the morning at the same time.
• In the evening, three hours before a night's rest, organize physical exercises.
• Take a cool shower before bed to help you fall asleep faster.
• Sleep on a wide, firm bed with a comfortable mattress and a flat surface.
• Sleep in dark underwear and comfortable nightwear.
• Use the bed only for sleeping. Thanks to this, the association of bed - sleep will be fixed in you.

When falling asleep, create all conditions so that the head is cold and the legs are warm.

In order to quickly fall asleep in the evening, it is recommended to take evening walks in the fresh air before going to bed.

For relaxation, you can ask one of the family members to massage the back, lower back and legs. To relieve fatigue, take water treatments - a warm bath or shower. Sometimes they can be combined with aromatherapy. Pine needles, hop cones, geranium grass, rose petals, laurel leaves, buckwheat husks or thyme soothe and provide a sleepy state. But, before using aromatherapy to improve sleep, consult your doctor, and also check if there is an allergic reaction to the herbs and oils that will be used for the procedure.

Insomnia needs to determine the cause of its occurrence, as well as its successful elimination. So if you can't fall asleep, get up, do any quiet thing and try to go back to bed. For frequent sleep problems, it is recommended to consult a specialist for help. The doctor will find out the reason for the inability to fall asleep after a hard day, and also tell you what measures will help eliminate the problem and establish a night's sleep.

Have you encountered such a situation? You need to sleep, but you have a condition - I can’t sleep at night. Yes, I agree, it's hard and frustrating. And most importantly, we know that it will be difficult to get up in the morning. The head is heavy, it barely comes off the pillow, the feeling of weakness, the lack of attention and the ability to concentrate, the legs are "wooden", the mood is "fig". What to do?

A long-known truth says: "The length of life depends on how well you sleep."

Unfortunately, the state when you cry can't sleep at night, is quite common. What to do?

If insomnia has begun to torment you, then first you need to make an effort and help yourself regain normal sleep. You can easily handle this on your own.

Sleep conditions.

Record the time you go to bed.

Is it constant or does it depend on the situation? It can be gatherings with a good person, interesting TV shows, a book read at night, sitting at a computer and much more according to your mood.

But there is a clear pattern - it is better to fall asleep and get up at about the same time. When we follow this rule, the body develops a habit and he himself is already striving to fulfill it. In this case, he easily falls asleep.

Organizing a place to sleep

What kind of pillow and mattress do you have, are you comfortable sleeping on them?

You see, the cry of the soul, can't sleep at night, is often associated precisely with the amenities of a sleeping place. Anatomical or orthopedic mattresses have proven themselves very well. They provide comfortable conditions for the spine to rest, which relaxes the muscles and makes it possible to fall asleep quickly.

The pillow matters too. Ideally, in width, it should be equal to the width of your shoulders, but the shape is no longer important, it's to your taste. The firmness of the pillow depends on how you prefer to fall asleep. If on the side, then hard, if on the back, then less hard.

The quality of bed linen also matters. It is better if there are no seams passing in place of your lying. That is, bed linen should be from a single piece of linen and from natural fabrics. It is better not to use synthetics. And if you have, no matter what allergen, then forbid yourself to use synthetic fabrics at all.

Doctors believe that even the position in which you sleep is important for falling asleep and sleeping. But advice is unlikely to work here, because you can’t argue with nature. But I quote:

"They say that kings sleep on their right side, wise men on their left, saints on their backs, and devils on their stomachs."

Here, choose what suits you best. Personally, I'm like hell.

It is desirable to have good fresh air indoors. It helps to fall asleep quickly and sleep soundly. What means to use for this is up to you. You can ventilate or aromatize the room. Only one condition, aromatization must be of natural properties. These are natural essential oils or simply sprigs of living plants that can be hung in the bedroom or placed under the pillow.

There should not be bright light in the room. So the creator ordered, but the hormone melatonin, which regulates the process of falling asleep, will not work in the presence of light. You should take note of this and resolve the issue by any means.

Creating a calm mindless mood.

Your state when you say can't sleep at night, often provoked by your own actions right before bedtime.

Avoid conflict and stress.
Do not get involved in unpleasant discussions and conversations before going to bed. It is better not to watch scary films or ours, especially now, news on TV. They excite the brain. He, like a cauldron, digests all this porridge, trying to shove it on the shelves. Everything would be fine, but these actions of his do not let us fall asleep.

To the cry of the soul - can't sleep at night what to do, expert advice boils down to the following

We finish watching TV two hours before going to bed. This is for something calm, relaxing: for music, reading, talking.

It is great to take a bath with natural essential oils or a relaxing massage.

Impact of physical activity

I remember how my daughter, as an infant, couldn't sleep until I carried her outside. This is the method. Get dressed and take a walk. In order to fall asleep well, even half an hour of walking is enough.

Food and drink. How do they affect the condition - I can not sleep at night.

Backfill question - Can I eat before bed?

The answer is yes, but not everything you want, but only special ones.

This includes turkey meat. It is dietary and has the ability to calm and adjust to sleep. It will be very good to eat a sandwich of grain bread with a piece of turkey meat before going to bed. Moreover, the whole grain bread itself helps to reduce anxiety.

Dairy products work well for falling asleep.

Bananas, due to the content of potassium and magnesium, relax the nervous system.

I can't help but think of herbs.

Herbal teas with a variety of different perfectly help to fall asleep. These include motherwort, lemon balm, chamomile, lavender, mint, hawthorn, oregano, Ivan tea, jasmine, valerian, hops.

It is also great to eat a teaspoon of honey before going to bed.

Vitamins and minerals. Do you use special complexes? The absence in the body of vitamins B and D, trace elements - magnesium and calcium leads to a violation of the process of falling asleep.

What about coffee and alcohol

The position of physicians and researchers is clear - these are two sleep disturbers.

Coffee helps to open your eyes in the morning, but it is important not to overdo it during the day. It is desirable for everyone, and even for those who experience the condition - can't sleep at night, be sure to give up coffee, at least 5 hours before bedtime.

Alcohol. Sometimes people believe that it helps to fall asleep. Maybe true. (For example, I immediately fall asleep from a glass, even champagne). But the reality is that alcohol reduces the quality of sleep and the body does not get proper rest. If this happens rarely, then of course we will survive. But taking alcohol as a constant helper to fall asleep is not worth it.

Here are some helpful tips from an expert. Use them and sleep comfortably, soundly and healthy. Well, if they don't help you. these are not at all complicated installations, then of course you need to go to the doctors for medicines.

I have another way in reserve to do without doctors and drugs. In the next article about insomnia, I will definitely talk about it!!

I wish you sound sleep and health!

Probably, every person at least once faced insomnia - futile attempts to fall asleep can last for hours, an endless stream of thoughts covers a tired mind, at such moments you just want to turn off your brain, but you can’t do it. “I can’t sleep at night” is a problem people often turn to the internet for a solution to help them fall asleep. If you are reading this article for this reason, stay tuned.

Instead of fighting the symptoms of insomnia, closing your eyes tightly, counting sheep, and struggling to fall asleep, it’s worth first understanding its causes. After all, having eradicated the cause of difficulties with falling asleep, the ability to fully relax will come by itself. So, what can cause insomnia:

• Stress. This is the most common accompaniment of insomnia - constant emotional stress prevents you from relaxing even at night, negative thoughts, fears and worries do not allow you to fall asleep. As a result, instead of proper rest, a person receives an additional dose of experiences.
• Excessive physical activity. Even though physical activity in general has a positive effect on our body and nightly sleep, if you overdo it a little, you can get a backlash.
• Wrong nutrition. Late meals and too heavy food - fatty, floury, smoked and fried extremely negatively affect the ability to rest fruitfully. Instead of gaining strength at night, the body is engaged in the digestion of food.
• Lack of oxygen. Often, many people forget to ventilate the bedroom before going to bed, but meanwhile, this is one of the most important conditions for healthy sleep.
• Internet. Scientists have proven that the ubiquity of the Internet has reduced the duration of human sleep by an average of an hour. This is due to the attachment to social networks, games and other things that make us constantly spend time checking our phone or laptop, especially in the evening.
• Body condition. Often people cannot fall asleep due to pain, for example, in the joints or in the teeth. In this case, of course, you need to look for ways to solve the main problem of painful sensations. After that, insomnia will go away on its own.
• New environment. For many, sleep is a rather intimate thing, and a sudden change of scenery, such as a business trip or an overnight stay with friends, can complicate the process of falling asleep. This is a psychological problem, and it needs to be eliminated with special relaxation techniques.
• Bad habits. Alcohol and nicotine interfere with comfortable falling asleep, as they cause tachycardia and overexcite the body. A cup of coffee before bed is also not the best solution, the effect of caffeine on the body has long been known to everyone.

What to do to fall asleep faster

As mentioned earlier, the best way to avoid insomnia is to eliminate the cause of its occurrence. If you are under stress, try to get out of it - solve pressing problems as they arise, go for a massage, take a warm bath with sea salt and relaxing oils. Avoid conflict situations, take care of your nerves.

If you are a sports fan, control your loads, especially before going to bed. Do not train at night, training should end at least 3 hours before bedtime. Do not forget to ventilate the bedroom in the evening, it is even better to leave the windows open if the weather permits. Eliminate night overeating, or better yet, give up a heavy dinner. The best option is to eat 3-4 hours before bedtime, the food should be light, with a predominance of protein - fish and vegetables, for example.

Break the habit of checking social media before bed. Put your phone away, turn off your computer, and don't watch TV for long periods of time. Better read some book. If you are away from home, take care of your comfort - make sure you have all the necessary bedding, if you are in a hotel - hang a do not disturb sign on the door of your room. Turn on relaxing music, it helps to plunge into the atmosphere of relaxation.

If you smoke, try to smoke your last cigarette a few hours before bed. And do not drink coffee or strong tea before bedtime - the caffeine in these drinks will interfere with comfortable falling asleep. Instead, it's better to take a walk before a night's rest - a fifteen-minute walk will perfectly prepare you for sleep, and if done in pleasant company, you will also improve your mood.

Insomnia is a serious problem for many people, and if you are faced with something like this, then use our simple recommendations for restoring healthy sleep, because sooner or later its absence will negatively affect the overall well-being of the body and appearance.

Causes of frequent insomnia

Bright light. Often the cause of insomnia is bright light. It is known that the hormones that are responsible for falling asleep quickly can only be produced in the dark. Make sure that the windows are carefully curtained, and there are no other sources of light in the room. If this is difficult to achieve, then use a special sleep mask. Noise. Sometimes, we have to fall asleep to some annoying noise, and naturally this becomes one of the first causes of restless sleep. If you have such a problem, and you do not see its solution, then buy earplugs at the pharmacy - this will make it much easier for you to fall asleep. By the way, for some, on the contrary, it is the soundtrack that helps to fall asleep - for example, recording the sounds of nature. Air. Note that the bedroom should maintain the optimum air temperature - you should not be cold or hot. It is also important to avoid drafts and make sure that the air is always fresh - to do this, ventilate the room shortly before bedtime. Of course, if there is little oxygen in the bedroom and there are unpleasant odors in it, then it will not be easy to fall asleep. For such cases, we recommend not only to ventilate the room, but also to use essential oils of chamomile, lavender or linden. Pose. Poor posture can also cause insomnia. Try to lie down so that you are as comfortable as possible. It is also better to use a pillow of medium hardness - periodically turn it over in order to lie on a cool surface of the fabric. Decide for yourself what is more comfortable for you to sleep in - in spacious pajamas, or completely naked. Bed sheets. It is important not to forget about hygiene and change bed linen at regular intervals, because, of course, it is unpleasant to fall asleep on sheets and pillows that are soaked with sweat or simply dirty for other reasons. Choose a blanket that is not too heavy or too light.

How to fall asleep if you can’t sleep at a party or away

Many people find it difficult to fall asleep in an unfamiliar environment - not in their own bed, but in a hotel room or at a party. If you know that you, too, may have a similar problem, then take care of its prevention in advance. Earplugs. As a rule, in such cases, unusual sounds interfere with sleep - the noise of the road outside the window, some conversations, loud wall clocks, and the like. You can simply not hear all this if you stock up on earplugs in advance, which can be purchased at almost any pharmacy. Sleep mask. Also, an unusual environment around, bright light and other visual factors can be an annoying factor. This inconvenience is completely preventable when using a comfortable sleep mask.

How to fall asleep quickly in 1 minute anywhere

Falling asleep in a minute will be quite difficult for you if, in general, you do not have such a feature. The fact is that there are people who fall asleep, literally putting their heads to the pillow - the rest is not so easy to move to the realm of Morpheus in such a short period. In this case, only a suitable sleeping pill, or very strong fatigue accumulated during the day, will probably be able to help. There is also such a thing as “reverse psychology”. You should take action that is the opposite of what you want - in this situation, you need to try to stay awake. Lie down in bed, open your eyes wide, and mentally repeat: "I must not fall asleep, I must not sleep." According to some scientists, this method contributes to rapid falling asleep. Of course, this method cannot be called the most effective, but sometimes it still works.

The yoga method to fall asleep quickly

In turn, Indian yogis use this technique, which is also called "4-7-8":

Calmly inhale air through the nose for 4 seconds. After that, the breath should be held for 7 seconds. Slowly exhale air through the mouth for 8 seconds.

Many experimenters note that this method helps to fall asleep quickly!

How to fall asleep if you do not want to sleep, but get up early

Avoid evening snacks If right before going to bed you want to eat something tasty, like a cake or a piece of cake, then it is better to overcome this desire. Otherwise, the level of sugar in the blood rises, and the desire to sleep, respectively, will decrease. If the cravings for a snack are too strong, choose something light and low in sugar. Create conditions for sleep If you need to fall asleep faster, then create all the conditions necessary for sleep. So what are we talking about? First of all, ventilate the room in which you plan to sleep. Take care of the freshness of bed linen, the absence of extraneous sounds, turn off the light or dim it as much as possible. It will also not be superfluous to drink a cup of warm herbal tea or milk - it is quite possible to add a spoonful of honey to any of these drinks. Get off the internet If you decide to surf the Web before going to bed, but you have to get up early tomorrow, then it is better to refuse this idea. Such a pastime rarely contributes to a quick fall asleep - most likely you will simply immerse yourself in the study of some information and you yourself will not notice how dawn is approaching.

What to do to fall asleep quickly when thoughts are distracting

Sometimes you can hear the advice that in order for sleep to come faster, you should "turn off all thoughts." Unfortunately, this advice rarely applies in practice. Some people can be distracted by reading at night, however, the measure is also important here - opt for some light and exciting work. If you do not classify yourself as a book-lover, then you can occupy yourself with what you like - draw, draw up some kind of plan, do simple needlework, and so on. By the way, you can also digress from your thoughts to some interesting movie. As soon as you notice that you start to feel sleepy, leave the chosen task, turn off the light and try to sleep. It also makes sense to consciously force yourself to switch to some other thoughts - think about something really pleasant. In this case, meditation is quite appropriate - imagine a picture that makes you feel positive. For example, you can close your eyes and imagine that you are sailing in a boat along a picturesque river, swimming in sea waves, walking around a flowering field on a fine and pleasant day. Think about what natural conditions you would like to be in now - imagine yourself in these conditions. Most likely, you once heard the recommendation that in order to fall asleep faster, you should count some animals in your thoughts - for example, sheep jumping over the fence. This advice may not help everyone, but it did not appear out of nowhere, and, at times, it actually turns out to be quite useful. Such an activity puts a moderate load on both hemispheres of the brain, and in such conditions it is easier for the body to switch to sleep. Of course, you can visualize other animals that do not cause you negative emotions. To distract from unnecessary thoughts, we recommend that you lie down as comfortably as possible and mentally relax all the muscles of the body. Having achieved the desired result, stretch while lying in your bed - this will help the body to completely relax, relieve stress. Of course, in such circumstances, falling asleep is much easier. We also note that for some it helps to relieve stress by squeezing a pillow between the knees - this helps to relax, relieve pain.

How to learn to fall asleep quickly if you want to sleep, but sleep does not go

Ventilate the room As you know, in a cool room we fall asleep faster and subsequently sleep better - this is how our body works. When we fall asleep, the core temperature of the body becomes lower - the faster this happens, the faster sleep comes. Get ready for bed in the morning If you want to fall asleep faster, but you don’t always succeed, you need to do such a trick that has a wonderful subconscious effect: be sure to make your bed in the morning, hide bedding, clothes for sleep. According to the observations of scientists, people who regularly make the bed suffer less from insomnia than others. This small, but useful action, as it were, triggers the setting for sleep in our subconscious.

How to fall asleep faster with sleeping pills, pills, drops

If you have tried many methods, but failed to achieve the desired result, then it makes sense to pay attention to medications in the form of drops, tablets, or sleeping pills. Of course, the doctor must prescribe the medicine for you. If you decide to purchase some kind of light drug that is freely sold in pharmacies without a doctor's prescription, then be extremely careful when taking it later. Follow all the recommendations that are contained in the instructions. Do not increase the dose, thinking that in this way the effect will be more noticeable - this is not so! By exceeding the dose, you can only harm your body and cause serious health problems for yourself. So, which drugs should you pay attention to? It can be something based on herbs such as mint, valerian, chamomile, motherwort, and so on. In addition, tranquilizers are considered very effective, which are designed to calm the nervous system, dull emotions - they are often the only way out if insomnia is provoked by some serious stress. Sleeping pills, as a rule, affect nerve receptors, helping them produce the sleep hormone - of course , with the problem under discussion, this is a good way out. Also, do not discount the various vitamins. Quite often, the development of chronic insomnia occurs due to the fact that the body is in dire need of vitamins B and D, calcium, magnesium.

Ways to fall asleep quickly during the day

If you slept well the night before, then it is unlikely that you will be able to quickly fall asleep during the day without resorting to such an additional remedy as sleeping pills. However, if at night you slept restlessly or were completely awake, and now you want to catch up. Try doing the following:

Lie on your back in a comfortable position (ideally in your bed). Close your eyes. Try to rotate your eyeballs under your lowered eyelids - first do it in one direction, and then in the other. Repeat each step of the action for a minute - as a result, it will take you two minutes to complete the exercise. However, in general, it should be repeated 5 times - this will take about ten minutes. Now you need to stretch your arms along the body. Try to relax, imagining how tension is released from all your muscles - starting with your toes and moving up and up. Pay special attention to relaxation facial muscles. Try to keep your breathing even.

What to do to fall asleep at night - folk remedies

By following certain recommendations, you will not have difficulty falling asleep at night. So, pay attention to some very effective tips.

People who play sports should be aware that their last workout of the day should not be right before bedtime, but no less than three hours before it. At the same time, it is important to note that regular walks in the fresh air in the evenings, on the contrary, can be useful. If you have problems falling asleep at night, you should exclude daytime sleep from your daily routine - this way, the problem will probably be solved. A wonderful way to relax before going to bed is taking a bath or soul. It is better to give preference to water procedures with various useful additives - essential oils, foam, sea salt. Most often, the main cause of insomnia is stress, and if it is present in your life, you need to find a way to get rid of it. Before going to bed, it is important to be in a calm and relaxed state, so avoid watching heavy films, sitting in front of the monitor for a long time, talking in raised tones. Follow the regimen: try to go to bed at about the same time.

To fall asleep quickly and get enough sleep - proper preparation for sleep is important

Minimum anxiety and emotions The more you worry during the day, the more likely it is that at night you will continue to mentally participate in past conflict situations, and, accordingly, you will not be able to sleep. Learn to control negative emotions! If you are faced with some kind of unpleasant circumstance, find an opportunity to calm yourself, get distracted at least in the first minutes, until the emotions subside. Starting to take care of your psychological comfort, for sure, you will bypass problems with sleep. Relaxing shower or bath Taking a warm bath with various aromatic oils or fragrant foam also contributes to falling asleep quickly. However, a warm shower also has a no less good effect. After water procedures, put on soft socks. Note that in the bedroom the air temperature should be about three degrees lower than the daytime temperature that is comfortable for you. Lie under the covers and try to sleep. Don't overeat at night A heavy dinner on the eve of sleep in no way contributes to falling asleep quickly. If you do not want to suffer from insomnia, then we do not recommend eating tightly late at night. However, if you are hungry, it is unlikely that you will be able to fall asleep quickly. It is believed that a certain category of foods can promote good sleep. We are talking about warm milk, nuts, bananas, fish, whole grain bread. At the same time, protein can prevent you from falling asleep quickly, however, as can drinks containing caffeine, fatty or sugary foods, nicotine, and alcohol. Drink warm tea or milk If your plans are for a calm and comfortable sleep, drink a cup of warm milk or herbal tea with honey at night. Such drinks, unlike those that contain caffeine or alcohol, contribute to quick falling asleep and a pleasant sleep. Quiet atmosphere or soothing music As we have already mentioned, many people need complete silence in order to fall asleep, but there are also people who are most comfortable falling asleep to the recording of the sounds of nature - a crackling fire, a waterfall, the sound of the sea, birdsong, and so on. However, the list of possible sound accompaniments is not limited to this. It is possible that you can fall asleep faster if you turn on some calm and relaxing music, of course, it should play quite quietly.