According to doctors, recently people have begun to use sleeping pills more often. But you should not use this invention thoughtlessly if there are no medical indications or serious reasons for this. They are not as harmless as they seem at first glance. The pills can cause serious damage to the body. In addition, in most cases they are addictive. American psychiatrist Kripke says that one sleeping pill is comparable in its effect on the body to a pack of cigarettes. But you can improve your sleep without resorting to drastic measures. If sleep problems are systematic, you will have to visit a doctor or change your lifestyle; few people are ready for this. You can also use the following tips to normalize your sleep.
Get ready for bed properly
Most sleep problems arise because people do not consider it necessary to somehow prepare for it. At least half an hour before going to bed, you need to turn off the TV and put away your phone and tablet. Before going to bed, you should get rid of thoughts, and not add new “food for thought” to yourself. Be sure to ventilate the room; stuffiness is a common cause of poor sleep. You can read a good book, but not a detective story with an exciting plot, otherwise you won’t fall asleep until you finish reading it. It’s best to turn on some nice, relaxing music. It will help you forget about troubles, you can quickly fall asleep.
Is it possible to drink alcohol for good sleep?
How to fall asleep with a hangover quickly and peacefully? Some people solve this problem with alcohol. However, it is worthwhile to understand how effective and safe this option is.
A person decides to drink a “glass” before bed or after a hangover to combat insomnia. This becomes a habit, and soon the time will come when he can no go to bed without drinking alcohol to sleep. This is a direct path to alcohol addiction , which will overtake a person sooner or later.
You should refuse this kind of treatment, because perhaps you will fall asleep peacefully 1-2 times, then you will get used to it, and the hangover in the morning will become stronger and stronger. In the end, you simply won’t be able to fall asleep without a “glass.”
White noise
White noise is a great alternative to music. Use any sound effects. Again, a number of conditions must be met. The noise should not be loud and uniform. You just need to focus on it, try not to think about anything else. If you have small children, you probably know about this technique. Maybe you have even tried it without success. Try it for yourself, a child often cannot fall asleep not because of the thoughts that visit him, unlike an adult. If you manage to relax, you won’t even notice how you fall asleep. It is not necessary to listen to white noise; it could be the sounds of flowing water or the noise of fans.
Ventilator OXY – works while you sleep
Do you often have trouble sleeping? Do you wake up with a headache? Perhaps there is not enough fresh air in the room. A night spent in an unventilated room cannot but affect your health and well-being. As soon as the bedrooms begin to be ventilated, sleep becomes deep and clear, and in the morning you don’t need to drink several cups of coffee to cheer you up - you easily open your eyes and feel a surge of energy.
Of course, you can ensure the flow of fresh air by using open windows, but there are several serious inconveniences:
- Along with the street air, street noise, insects, and unpleasant odors enter the house;
- You can only open the window for a long time in the summer, when it is warm outside, otherwise you will have to jump out of bed all night to let in a new batch of fresh air;
Exhaust gases and waste from industrial enterprises pollute the environment, so the concept of “clean air” in a city is an illusion.
The best solution would be to install OXY supply ventilation. It will quickly and effectively create an ideal microclimate, providing the room with clean air. Our customers note that installing a ventilator helps them fall asleep well and sleep soundly until the morning.
Advantages of OXY ventilators
- Year-round use. All year long, sleep will be like at the dacha in the summer - you will greet every morning with a smile and the feeling that you have had enough sleep for the year ahead;
- High-quality filtration of incoming air. Dust and carbon filters will clean the air masses of all types of contaminants, including allergens and unpleasant odors, which often interfere with a normal sleep if you open the window at night;
- Efficiency. The ventilators will provide clean air to the bedroom, where a family of 4 people can relax at the same time, which becomes possible thanks to a powerful inflow system - up to 150 m3/hour;
- Quiet operation. If you're looking for quick ways to fall asleep, you should eliminate any sources of noise. OXY products are not one of them - the “intakes” are quieter than the faint rustle of leaves.
Fresh air has a soporific effect, which has long been known in the medical community - in hospitals, oxygen is used to put patients to sleep. Therefore, the presence of OXY supply ventilation is a guarantee that your sleep will be deep, sound and healthy.
Color sequence method
This method is similar to meditation with elements of self-hypnosis. If you can't sleep because you're worried about tomorrow, try this method. Close your eyes and promise yourself that you will fall asleep as soon as you see all the colors of the rainbow. First imagine the color red. It can be any object, concentrate your attention only on it. Next, move on to orange and yellow. When it's blue's turn, tell yourself that when you see the last color, you'll fall asleep. Present it exactly the same way as the previous ones. As soon as you create an imaginary purple picture, the dream will come to you.
Insomnia: a treatment has been found, but not for everyone
The experiment lasted eight weeks. At the end, Morin asked each participant how their sleep quality had changed. Patients taking sleeping pills noted the most noticeable improvements in the first days of the study - they slept all night long and, contrary to expectations, never woke up. The participants who received psychotherapy experienced similar improvements in sleep, albeit a few days later.
Morin then made an important discovery in the field of insomnia research. Two years later, he contacted all the participants in the experiment and asked them again about their sleep. This was a radically new approach to studying the disorder, because it was believed that it was cured as soon as the patient began to sleep normally.
Morin wanted to understand whether sleeping pills or psychotherapy eliminated the hidden causes of insomnia. Those who took the pills during the study said their insomnia returned as soon as they stopped taking the medications. However, most participants who underwent cognitive behavioral therapy continued to sleep as well as during the study.
In 2004, another study was conducted, which found that every second person treated with cognitive behavioral psychotherapy never felt the need for sleeping pills again. The results of this and other studies were so compelling that organizations from the National Institutes of Health to Consumer Reports have named cognitive behavioral therapy the most effective treatment for insomnia.
GRU method
If anyone doesn’t know, the GRU is the main intelligence agency. But let's not go into details. This technique is used by serious men when they need to fall asleep as soon as possible. After all, special forces soldiers don’t have a lot of extra time, and in order to do their job well, they must rest well. This method is quite simple. You need to lie on your back and relax. Then you should roll your pupils up. This is the normal position of the eyes during sleep. This way, you can trick your brain into sending certain signals to your body. Soon you will be able to fall asleep.
Folk remedies
The best way to fall asleep quickly is to work hard. This method is time-tested. When a person gets tired, he literally falls off his feet. But if this method doesn't suit you, there are many others. A very tasty remedy for insomnia is honey water. Place a teaspoon of honey in warm boiled water and drink it 15 minutes before bed. You can replace water with boiled milk. Herbal infusions and decoctions are good for helping you fall asleep. Mint, lavender, valerian, chamomile. These herbs are harmless, but will help you calm down, relax and get ready for sleep. If you don't like herbal infusions, put dried herbs in bags. Place them at the head of the bed. You can also use essential oils.
How to fall asleep quickly in 1 minute
This method is very popular among yogis and people interested in meditation. The “4-7-8” exercise is a breathing technique that can calm and relax a person even in a stressful situation.
To fall asleep quickly, you need to take a deep breath through your nose for 4 seconds, then hold your breath for 7 seconds and exhale slowly through your mouth for 8 seconds.
This breathing pattern must be repeated several times. It will help calm your heart rate, calm your thoughts and fall into a sound sleep.
For the first time, this exercise may not seem so simple. We breathe without thinking, our inhalations and exhalations are not controlled; Once you try the breathing technique, you will understand how difficult it is to breathe correctly.
Reverse blink method
This technique is calming. At first glance it may seem strange, try it, you will not regret it. Take a comfortable position, close your eyes and start blinking. Blink every 10 to 15 seconds. But try not to pay attention to the wallpaper, curtains, ceiling. Concentrate on the process of blinking, open and close your eyes. Despite some of the absurdity of the advice, this method is very effective. Don't dismiss unconventional methods of falling asleep without trying them.
Visualization
Many people say visualization is a great way to do it. You just need to imagine a dynamic picture. You will say that you imagine something every evening. But vivid fantasies of your ex crying and begging you to come back, or your boss giving you a bonus in the amount of your salary, will not do. You can imagine a pendulum that swings from side to side. Or the surface of a river or lake into which a stone was thrown. The main thing is that the paintings do not arouse interest. Your brain will get bored and you will fall asleep.
Take a walk in the fresh air before bed
The benefits of walking are enormous. It has a good effect on the body. This gentle cardio exercise will help you not only bring your figure back to normal, but also improve your emotional state. A leisurely walk before bed will relax you and help you rethink the information you received during the day. According to statistics, people who regularly walk before bed have an easier time about life. They are calmer and more balanced. Of course, some conditions must be met. You should finish all your work, prepare your bed, and only then go outside. You shouldn’t take a player with you, rather listen to the sounds of nature. It’s good if there is a park near your house, if not, choose small streets, do not walk along busy and noisy streets.
How to overcome insomnia
Insomnia is a sleep disorder that lasts for a long time: from two nights to a week or more. The symptoms of this phenomenon are obvious:
- complete lack of sleep;
- poor sleep quality (sensitivity, restlessness, irritability);
- long time to fall asleep.
The reasons for the development of insomnia are varied: from lifestyle to pathological diseases.
Before purchasing special medications to quickly fall asleep, try to change something in your life for the better, change your lifestyle and reconsider your views on the world around you.
Here are some tips to help you start changing your attitude towards existing habits:
- Avoid coffee in the afternoon.
Caffeine stays in the body for eight to ten hours. Find alternatives to coffee drinks: drink water, green tea and natural juices to increase your energy levels and focus on daily tasks; - Minimize alcohol consumption.
Do not drink alcoholic beverages within three hours before bedtime. Although alcohol causes drowsiness, it also harms comfortable, sound sleep, as it affects the brain and other organs. Alcohol intoxication is characterized by rapid heartbeat, increased activity of all vital processes, nausea, vomiting, and frequent urge to go to the toilet. All of these symptoms can make it difficult for a person to sleep; - An hour before bedtime, avoid light sources.
Even minimal amounts of blue light emitted by smartphones, laptops, alarm clocks, TVs and other electronic devices can disrupt the production of melatonin, which regulates sleep and wake cycles. Taking melatonin supplements or over-the-counter sleep aids may cause insomnia, especially if taken in high doses. Sleeping pills can cause a hangover-like feeling in the morning; - no loud sounds.
Soothing, quiet sounds can help you fall asleep. The sound of the sea or rain, pleasant classical music or music for meditation; - proper nutrition before bed.
By eating heavy meals late at night, we directly interfere with our body's ability to relax.
Before going to bed you should avoid:
- alcohol (frequent awakenings, headaches, nausea, nightmares);
- coffee (stimulates the nervous system, increases muscle tone);
- protein foods (takes a long time to digest);
- chocolate (increases brain activity);
- flour products (increased blood sugar).
Before going to bed (at least an hour before) you can:
- kefir, fermented baked milk (soothe digestion);
- warm milk with honey (normalizes sleep);
- flounder (easy to digest);
- apple (normalizes stomach function);
- banana (relieves muscle tension);
- beets (burns fat, normalizes stomach function).
Relaxing bath
A bath will replace not only sleeping pills, but also sedatives. It will relieve tension and help unload the brain. You will forget about all the problems and troubles that happened to you during the day. If you do a lot of physical work, warm water will help relieve muscle tension. But this method cannot be used more than 3 times a week. If you take a hot bath every day, your skin will dry out and become more sensitive. The water temperature should not exceed 40 degrees. To make taking a bath doubly pleasant and beneficial, use various additives. This could be sea salt, herbal infusions, bubble bath. You can use essential oil. Just make sure first that the product you choose has a calming effect. Some supplements, on the contrary, lift your spirits and tone you up.
Massage
A massage will relieve you of pain and help you relax after a hard day at work. If you know a massage therapist who will agree to give you a massage before bed, you are very lucky. Most likely, there are only a few such people. In this case, self-massage can help out. There are a lot of techniques, choose the one that suits you and get started. Remember that the massage should not last longer than 8 minutes. Still, if you do not live alone, ask family members to help you. You will be able to calm down, relax and fall asleep quickly.
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