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It's no secret that healthy and sound sleep is the key to excellent health and good mood. However, not every person manages to get enough sleep. This is especially true for residents of modern megacities, where every second person faces such a problem as.

How to fall asleep quickly and what methods of falling asleep quickly exist? What to do if you can't sleep? Why does a person suffer from insomnia and how to overcome it? We will try to answer these and other important questions in this material.

How to fall asleep quickly if you can't sleep

Each of us, at least once in our lives, wondered what to do to force ourselves to fall asleep when necessary, and not when the body turns off by itself from fatigue. In fact, not everyone can fall asleep easily. To understand what to do to fall asleep quickly, you need to have at least a minimal understanding of sleep and its stages.

Then, the problem called “I can’t sleep” can be avoided. So, sleep is nothing more than a physiological state that is inherent not only to humans, but also to other mammals, fish, birds and even insects. When we sleep, our reactions to what is happening around us slow down.

Normal physiological sleep differs from similar states, for example, fainting, lethargic sleep, , period hibernation or suspended animation in animals because it:

• repeats every day, i.e. 24 hours (sleeping at night is considered normal);
• characterized by the presence of a period of falling asleep or;
• has several stages.

When falling asleep activity brain decreases and also decreases heart rate . A person yawns, the sensitive sensory systems also decrease, and secretory activity slows down, which is why our eyes stick together.

During the night we go through the following stages of sleep:

• slow sleep occurs immediately after a person falls asleep. During this period, muscle activity decreases, and we feel pleasant relaxation. Due to the slowdown of all vital processes, a person falls asleep and falls asleep soundly. There are three main stages in the slow-wave sleep phase: the actual stage of falling asleep or dozing, which lasts no more than 10 minutes, the stage of light sleep, in which auditory sensitivity is still preserved and the person is easy to wake up, for example, by a loud sound, and also the stage of slow-wave sleep, t .e. prolonged deep and sound sleep with dreams;
• REM sleep lasts a maximum of 15 minutes. Although it is a separate period of sleep, researchers often refer to REM sleep as another stage of slow-wave sleep. It is in these last minutes before waking up that our brain “wakes up”, i.e. completely restores its activity and removes the human body from the land of dreams and dreams. Thus, acting as a psychological defense during the transition from the world of the subconscious to reality. During REM sleep, blood flow in the brain and heart rate increase, the production of adrenal hormones increases, pressure surges and changes in respiratory rhythm may be observed.

Sleep performs a number of important functions in the human body. Firstly, it provides complete rest. After all, there is nothing better than sleeping after a hard day of work, no matter whether you were engaged in mental or physical work. Sleep restores strength and energizes you for a new day.

During sleep, our brain processes information received during the day, evaluates and experiences events that happened to a person. Good sleep is important for the immune system. Sleep disturbances have a painful impact on a person’s health; constant lack of sleep, coupled with nervousness, causes irreparable harm and weakens one’s health.

Scientists believe that sleep is a natural mechanism for the body to adapt to changes in light levels. Historically, most people sleep at night, however, there is also a daytime nap, the so-called siesta. In hot southern countries, it is customary to get up at dawn and rest in the afternoon, when the sun is at its zenith and doing anything outside is simply impossible due to the sweltering heat.

The duration of sleep depends on many factors, for example, the person’s age, his lifestyle and the degree of fatigue. Young children sleep the most, and older people tend to get up with the roosters. It is believed that healthy sleep should last at least 8 hours, and the minimum for normal well-being is 6 hours. If sleep duration is reduced to 5 hours or less, then there is a risk of developing insomnia .

I can’t sleep, what should I do?

Why can't I sleep? We all asked ourselves this question when we couldn’t fall asleep for a long time, tossing and turning in bed. So, if I want to sleep and cannot sleep, then the reason for this may be:

• disturbances in wakefulness and sleep. This condition is often characteristic of newborn children who get enough sleep during the day and then do not want to sleep at night. Then they say that the baby confused day with night. The same thing can happen to adults, for example, if a person works in shifts or often flies by plane to other cities and countries, and his body experiences stress from changing time zones. In addition, we often simply do not want to go to bed on time on the weekend (“weekend insomnia”), which leads to a shift in schedule and lack of sleep on Monday;
• uncomfortable place to sleep, as well as unsuitable bedding. Many people waste their money on bedding, a comfortable orthopedic mattress and a suitable bed, believing that this does not play an important role in the sleep process, they say, if you want to sleep, then you will fall asleep on the bare ground. Of course, there is a grain of truth in this statement, but not everything is so simple. The quality of sleep, as well as its duration, plays a decisive role in a person’s well-being. It’s one thing to sleep, tossing and turning on an uncomfortable bed for 12 hours, and another to actually rest on a comfortable mattress, with a comfortable pillow and bed linen in a well-ventilated room;
• bad habits that damage the entire body as a whole and have a negative impact on the period of falling asleep, as well as the duration and quality of sleep. For example, smoking before bed interferes with relaxation because nicotine constricts blood vessels;
• diseases and sleep pathologies. Many diseases in which a person suffers from pain interfere with normal sleep. As a rule, the peak of pain occurs in the evening or at night, which prevents falling asleep.

The main sleep disorders include:

• insomnia (insomnia ) is a condition in which a person cannot sleep or sleeps little and of poor quality;
• (pathological drowsiness ) is the opposite of insomnia, in which a person, on the contrary, wants to sleep all the time;
• (snore ) is a breathing disorder during sleep;
• sleep paralysis is a condition in which a person’s muscles are paralyzed before falling asleep;
• parasomnia, those. a condition that is caused by nervous overstrain or stress, in which a person can walk in his sleep, suffer sleepwalking , or suffer from constant nightmares.

How to fall asleep very quickly

So, how to fall asleep if you don’t want to sleep, and you need to get up early tomorrow. There are several basic methods or techniques for falling asleep quickly that will help you fall asleep soundly in a short time. However, the main principle of all these methods is to maintain a sleep schedule. In addition, it is also important whether a person adheres to the basic rules of a healthy lifestyle or not.

Often, patients who ask a doctor about how to quickly fall asleep if they don’t feel sleepy expect the doctor to prescribe them magic sleeping pills.

However, not every person is suitable for medicinal options for solving sleep problems. In addition, a good specialist will not rush to prescribe medications until he has determined the cause of the ailment and collected a complete medical history of the patient.

Sleeping pills are a broad group of medications that are used both to regulate sleep and to provide anesthesia during surgery. Archaeologists believe that natural sleeping pills, such as plants such as Belladonna or Belladonna, were used by people two thousand years ago.

Egyptian manuscripts indicate that doctors prescribed opium to their patients as a remedy for insomnia . Alcohol was used as a sleeping pill and the simplest method of anesthesia by the American Indians about a thousand years ago.

The first medical anesthesia was invented in Germany at the turn of the 19th century. True, it included toxic and narcotic compounds ( opium , datura herb , mandrake root , aconite , hashish and others), which, although they put the patient into sleep, at the same time had a negative and sometimes fatal effect on his body.

In our time sleeping pills and drugs approved for use in anesthesiology have moved to a qualitatively new level. They are much safer for humans (if used wisely, they do not cause physiological or psychological addiction, and are practically free of side effects). In addition, their composition is no longer toxic or poisonous.

However, the principle of the effect of such drugs on the body remains the same. Sleeping pills reduce the level of excitability of the nervous system, thus ensuring sound sleep. It is worth noting that drugs based on barbituric acid ( Pentothal , , , Amobarbital ), which for decades were the most popular sleeping pills, are now being widely replaced by new generation drugs, for example, derivatives cyclopyrrolones or .

The latter, in turn, is considered an advanced discovery of modern medicine. Melatonin - this is nothing more than, which is produced by the human body to regulate circadian rhythms. In simple terms, this connection is responsible for our internal clock, which tells us when to sleep and when to stay awake.

The main problem of modern humanity is the level of illumination in our megacities. With the discovery of electricity, daylight hours became significantly longer. After all, now even at night you can turn on the light and it will be almost the same as during the day. Due to a radical change in the rhythm of human life, the level of production melatonin is reduced, which inevitably leads to sleep problems.

That's why doctors recommend taking medications based on melatonin to stimulate the process of falling asleep. This is especially true for people who work shifts or fly frequently. Both of them experience a malfunction of their “internal clock,” which melatonin helps adjust. On top of all this hormone Researchers also attribute antioxidant, antitumor, anti-stress, and immunostimulating properties.

Despite their many benefits, sleeping pills are a double-edged sword. On the one hand, drugs in this group help a person to improve sleep, but on the other hand, they can have a detrimental effect on health and be addictive. Therefore, you should always remember the danger of developing dependence on sleeping pills, which will only add to a person’s problems.

In response to the action of hormones, the human body begins to work in a different “emergency” mode, preparing for active actions. Therefore, we feel out of place, nervous and anxious. Stress hormones cause the heart to beat faster, which affects blood pressure levels, the respiratory system and, of course, sleep.

Fear and uncertainty interfere with sleep, and in addition to stress, a person gets another problem - insomnia . Therefore, it is important to know how to overcome stress so that it does not affect other areas of a person’s life. Experts advise solving all your problems before evening and not “bringing” them home, where an atmosphere of calm and safety should reign.

Often people provoke themselves insomnia , very much wanting to fall asleep before some important event or trip, thus irritating your nervous system and provoking stress. It is believed that in such cases you should not force yourself and escalate the situation even more. It's better to get out of bed and do something useful or distracting, such as get some fresh air or walk your pet.

“I wake up at night and can’t sleep soundly” - many doctors have heard this phrase from their patients. And each of us, at least once in our lives, has wondered how to quickly fall asleep at night if you can’t. You can wake up from a sharp sound, a touch, a nightmare, or an insect bite. It happens that we wake up for no reason in the middle of the night and then, trying to fall asleep faster, we get nervous and angry.

In fact, this is another example of a stressful situation that can only be resolved in one way - by calming down. Of course, if your doctor has prescribed sleeping pills for you, then you can resort to their help, but there are other safer, albeit not so fast-acting, options.

To begin with, it is better to seek help from specialists, especially if you cannot sleep at night without constantly waking up after a certain period of time. Such disturbing sleep or its complete absence can signal various malfunctions in the normal functioning of the human body. A somnologist will help answer the question of why the patient cannot fall asleep at night and what to do in such a situation.

In addition to sleeping pills, sleep problems are solved , herbal sedatives or anti-anxiety medicines. The above medications cause drowsiness and calm, thus helping a person to relax and immerse themselves in the “kingdom of Morpheus”.

The most common drugs used to solve sleep problems are:

• is a combination drug that contains medicinal herbs and hormone guaifenzine . It helps improve the functioning of the nervous system and cure insomnia;
• - this sedative facilitates and significantly speeds up the process of falling asleep;
• , tincture – these are plant-based drops that help you calm down and fall asleep;
• – this drug contains magnesium (the lack of which in the body aggravates sleep problems), as well as vitamins Group B ;
• is a drug that contains the same name hormone , produced by the human body and responsible for the functioning of the “internal clock”.

In addition to drug treatment, sleep problems can be corrected using procedures such as acupuncture, hypnosis, meditation, homeopathy, electrosonotherapy (pulsed current) and others.

How to fall asleep in 5 minutes

How to quickly fall asleep in 5 minutes? And in general, is there any universal method that will allow anyone to fall into a sound sleep in a matter of minutes? According to Dr. Andrew Weil, who studies the effects of stress on the human body and ways to deal with it, he was able to find the answer to the question of how to fall asleep in 5 minutes.

The thing is that the main reason that a healthy person cannot fall asleep normally is chronic fatigue and tension. When we go to bed, we think about what happened during the day, experience some events, analyze them, or worry about what we will experience tomorrow. As a result, we “wind up” ourselves, which leads to the production of “stress hormones”, and sleep does not come.

Based on this, the scientist concludes that there is nothing better than breathing exercises or meditation before bed. These techniques will help you calm down and get into a positive mood. To fall asleep quickly, Dr. Weil suggests using a breathing technique called « 4-7-8 trick » , which is successfully used by monks and yogis in their daily practice.

So, following this technique, you need to act in the following sequence:

• First, you should inhale deeply through your nose for 4 seconds, trying to relax;
• then hold your breath for about 7 seconds;
• and then exhale for 8 seconds.

Another breathing technique that helps you fall asleep involves the following scheme of actions:

• you need to inhale slowly for 5 seconds;
• then take a 5 second break;
• and finally exhale for 5 seconds.

Counted breathing also helps you become drowsy and fall asleep quickly. This method involves counting inhalations and exhalations. You need to breathe through your mouth and count like this: inhale one, exhale two, inhale three, exhale four, and so on until ten. Then the cycle repeats again. When performing this technique, experts advise concentrating on breathing and, as it were, passing through your own lungs with the air.

Practicing psychologists advise their patients to exercise such as Carousel to calm and relax. Take a horizontal position, lie down comfortably and relax. Do not press your lower and upper limbs against your body. Start with a calm, normal inhalation and imagine that a stream of warm air is passing through your right ear, hold your breath.

Breathing exercises or meditation are helpful for insomnia

Next, as you exhale, the warm air follows through the shoulder of your right arm, and then the hand. Finally, pause. Then inhale and again imagine that the air is passing through your right ear. Hold your breath. You exhale air and “send” it to the thigh of your lower leg and to your foot. You pause.

Again, “inhale” through your right ear and hold your breath, and then, as you exhale, “send” air to the thigh and foot of your left leg, pause. Inhale, sending a stream of air over your right shoulder, and hold your breath. As you exhale, the air flow should “pass” the shoulder and hand of the left hand. You pause and then take a deep breath one last time. Hold your breath, and as you exhale, let the air pass through your left ear.

The second circle or cycle should begin with a sigh through the left ear, followed by a pause. Exhale through your left shoulder, arm and hand. Next, take a deep breath and pause, and exhale through the thigh and foot of the left leg. After a pause, inhale and hold your breath, and exhale through the thigh and foot of your right leg.

After a pause, inhale through your left ear, hold your breath and exhale through your right hand. You pause and again draw in lungs full of air, hold your breath and complete the cycle by exhaling through your right ear.

As a result, in one cycle you take 5 inhalations and the same number of exhalations. During this time, you should relax and fully concentrate on the flow of air that passes through your body. The main thing to remember is that it is when you exhale that the body relaxes the most. Therefore, in any breathing practice, the exhalation phase occupies a decisive place.

“Special Services” technique that takes into account the physiological aspects of sleep. According to this method, you need to sit comfortably in bed, relax and close your eyes, rolling them up under your eyelids. During sleep, the eyeballs are positioned this way, so this method helps you fall asleep quickly.

Using "Reverse blink" technique a person must take a comfortable position, close his eyelids and, at certain intervals, open and then close his eyes. This is blinking in reverse. As a result, brain activity decreases, the body relaxes, and the person falls asleep.

In addition to the above techniques, you can use such auxiliary means as:

• herbal tea or warm milk with honey;
• dill infusion;
• self-massage of the forehead in the area between the eyebrows, massaging the ears, as well as the inside of the wrists;
• relaxing exercises, for example, “Beach” auto-training, when a person imagines that he is lying on the warm sea coast and hears the soothing sound of the sea, or « Ball » when you need to imagine a big ball swinging on the waves.

Listed below are several universal recommendations that will help improve sleep:

• Plan your day. Compliance with the regime helps the body get used to a certain rhythm of life. Researchers have found that the human body is knocked out of its usual rhythm in just a couple of days. Therefore, it can be really difficult to recover from several sleepless nights and go to bed on time. It is believed that for normal well-being, an adult should sleep at least eight hours a day. True, the body of each of us is unique, so some people need more rest, while for others, sleeping for six hours will be enough to stay alert.
• Daytime naps not only benefit children, but also help adults feel refreshed and energized in the middle of the day. True, it is important to observe moderation here. Because after sleeping for a couple of hours during the day, you are unlikely to be able to fall asleep easily in the evening. Therefore, some experts do not recommend that people who have problems falling asleep rest during the day; the best way for them to accumulate fatigue until the evening. Another thing is shift workers, for whom napping during the day is considered the norm, because... they work at night and rest during the day.
• When changing time zones, it can be very difficult to fall asleep, because not only a person’s daily routine is disrupted, but also his usual time of wakefulness and sleep changes. When you fly to the west, the first day in a new place after your morning arrival is longer, so in order to sleep well, you just need to wait until the evening. With flights to the east, things are more complicated, so you can resort to help melatonin , which will help adjust a person’s internal clock.
• Physical activity is good for the body, but it should end at least 2-3 hours before bedtime. Otherwise, an overly excited body will not be able to fall asleep. Sports such as aerobics, running, skiing, Nordic walking, elliptical, swimming and cycling help improve sleep.
• Not only the daily routine, but also proper nutrition play an important role in the process of establishing sleep. The last meal should be at least 2-3 hours before bedtime. In addition, you should carefully choose the dishes to cook for dinner. You should avoid heavy and slowly digestible foods. It is better to give preference to protein products, for example, fish, lean meat, cottage cheese, yogurt, and some fruits.
• Caffeine is the enemy of sound sleep, especially if you like to consume drinks or foods containing this compound in the afternoon. Also, you should not overindulge in chocolate in the evening, this way you will save your figure and be able to fall asleep quickly.
• Of particular importance for falling asleep easily is the activity or physical activity that a person engages in immediately 2-3 hours before bedtime. It is believed that to avoid sleep problems, you should avoid watching TV, using a computer, phones or other gadgets before falling asleep. In addition, you should not perform complex calculations or solve logic problems before going to bed. All of the above actions do not promote relaxation and calm, but rather excite the nervous system, preventing you from falling asleep peacefully. In the evening, it is recommended to read in bed or take a relaxing bath, and it is better to leave vigorous activity for the morning.

How to fall asleep with insomnia

Answer the question about how to fall asleep if insomnia torments a person, you can only figure out what kind of condition it is, how it arises and whether you can cope with it yourself. So, insomnia or – This is one of the most common sleep disturbances or disorders in which a person sleeps poorly and cannot fall asleep much or at all.

The risk of insomnia increases with shift work or frequent flights with time zone changes.

In addition, this malaise can also occur due to constant overwork, in stressful situations, with certain diseases, as well as in overly noisy and well-lit rooms used for sleeping.

If a patient exhibits the following symptoms, the doctor will most likely diagnose him: insomnia or chronic lack of sleep :

• constant difficulty falling asleep;
• poor quality of sleep, when a person constantly wakes up and then cannot fall asleep for a long time or has nightmares;
• sleep disturbances are observed at least three times a week for a month;
• unstable psycho-emotional state associated with constant lack of sleep;
• increased restlessness and excitability.

Causes of insomnia can be:

• unfavorable conditions for sleep (uncomfortable bed, pillow, mattress, synthetic bedding, poorly ventilated room, noise, psychological discomfort);
• disruption to a person’s usual daily routine due to shift work or flight;
• taking certain medications ( antidepressants, nootropics, corticosteroids, antipsychotics ) or psychotropic drugs ;
• neuralgic And somatic disorders (hypoglycemia, esophageal reflux, traumatic brain injury, Parkinson's disease, infectious diseases, accompanied by a feverish state, heart disease, pain, itching due to skin diseases, mental disorders, depressive states);
• elderly age.

Insomnia is a serious ailment that not only causes a lot of inconvenience to a person, but also provokes the development of a number of serious diseases, for example, disorders in metabolism, and others. That is why you should immediately consult a doctor at the first symptoms of insomnia.

How to overcome insomnia and learn to fall asleep easily? At the initial stage, a somnologist (a doctor who deals with sleep problems) conducts a full examination of the patient and determines the causes of the ailment. This is an extremely important part in treatment insomnia . Since it is based on the cause of this condition that the doctor chooses the appropriate treatment.

Insomnia can and should be fought without medications, because sleeping pills only help eliminate the manifestations of the malaise, and do not eliminate its cause. By taking the magic pill, you will, of course, fall asleep, but this will not make your insomnia go away. On top of that, as we mentioned above, sleeping pills can be addictive and have a number of contraindications and severe side effects.

To help you fall asleep if you have insomnia:

• Psychological counseling, i.e. sessions with a psychiatrist or psychotherapist, where a specialist will deal with insomnia caused by stress or an unstable psycho-emotional state of the patient, caused, for example, by trauma or life events experienced. The psychotherapist teaches his patients various relaxation techniques that help them tune into a positive mood and fall asleep.
• Correction of a person’s circadian rhythm (sleep-wake cycle) using phototherapy (exposure to light) , chronotherapy, as well as taking drugs containing melatonin .
• Therapy of neurological, mental or somatic diseases, the symptoms of which (for example, pain, itching, depression) can cause insomnia .
• Discontinuing medications that cause insomnia or replacing them with other medications.
• Sleep hygiene instruction. Unfortunately, many people mistakenly believe that it is not necessary to buy a good bed, mattress or bedding to get enough sleep. In addition, for a sound and healthy sleep, you must ventilate the bedroom, do not clutter it with old and dusty things, and also periodically do wet cleaning. The clothes in which a person sleeps also matters. You should be comfortable, i.e. not cold, not hot, pajamas should not be small or large, and it is even better to choose natural fabrics that will not cause unpleasant itching or burning sensations.

During treatment insomnia Doctors recommend that their patients keep a sleep diary, which helps identify the causes of illness. Various breathing techniques, which we also discussed above, help you fall asleep. People suffering from insomnia would do well to learn the basics of meditation and become familiar with other relaxation methods. All this will help you calm down, relax and fall asleep.

• Experts recommend going to bed and waking up at the same time, i.e. adhere to a sleep-wake schedule, then the body itself will get tired by a certain time, and you can easily fall asleep.
• An active lifestyle and physical activity help you relax, and therefore fall asleep on time, the main thing is not to overdo it and not to get overexcited just before bed.
• Adjust your daily menu so that in the afternoon you do not consume drinks containing caffeine , as well as foods that are difficult to digest.
• It’s better, of course, to give up bad habits forever or at least a couple of hours before bedtime.
• Going to bed only to sleep.
• Avoid daytime naps, because... After sleeping in the afternoon, you may not want to go to bed in the evening.
• If possible, avoid strong emotional shocks and experiences in the afternoon, even joyful ones. For example, some people like to watch a horror movie before going to bed, and then cannot fall asleep because all sorts of bad thoughts come into their heads. Absolutely the same can be said about unbridled fun before bedtime, especially for children who, having “gotten crazy” in active games, cannot fall asleep or do not sleep well all night.
• Before going to bed, you should not use any gadgets (watch TV, sit at a computer, tablet or phone) or engage in mental activity. All this excites rather than calms the brain. It’s better to read a book or sit comfortably on a chair and listen to relaxing music.
• Somnologists say that an individual evening ritual will help prepare the body for sleep. This could be a traditional glass of hot milk before bed or a relaxing bath. In general, everything that calms you down and puts you in a positive mood is not prohibited.
• The atmosphere in the bedroom, as well as its provision of comfortable bedding, is of paramount importance. Agree, it is much more pleasant to fall asleep in a comfortable bed and in a well-ventilated room. In addition, the lighting in the bedroom, as well as the noise level in the room, should be minimal.
• Experts recommend going to bed only when you feel tired and sleepy. If you can’t fall asleep within half an hour, then it’s better not to suffer or get irritated about it. Get up and do something, so you will be distracted, tired and want to sleep.
• Basic relaxation methods (relaxation auto-training, visualization of calm images and pleasant moments) help to cope with insomnia , breathing techniques), as well as yoga and meditation.
• Cognitive psychotherapy helps improve sleep for patients who, due to a panicky fear of “not falling asleep,” become hysterical and suffer from.
• In addition, the “limited sleep” method is effective, when instead of the standard eight hours, a person sleeps no more than five. At first it will be difficult due to the fact that the body must accept the new rules of the game. During the first week, a person will be more tired during the day and feel drowsiness and loss of strength. However, over time, his body will rebuild itself, and insomnia will subside.

Of course, drug treatment insomnia gives stable results. Hypnotics or sleeping pills of the new generation have proven themselves well. True, experts are in no hurry to prescribe them to their patients. The thing is that therapy aimed at eliminating the cause of insomnia, and not at alleviating its consequences, is considered more effective.

After all, taking sleeping pills, a person actually sleeps better, but does not get rid of the ailment. Therefore, you should resort to all kinds of medications only when all other methods do not bring long-awaited relief.

Everyone is familiar with the situation when you go to bed, but instead of the desired healthy sleep and rest, various extraneous thoughts creep into 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 There are physical reasons that affect the body and disrupt restful rest:

• taking medications that overstimulate the nervous system,
• abuse of tonic drinks,
• too much, fatty food before bed,
• 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 disturbances in the functioning of internal systems and organs appear. Frequent consequences of 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 that the consequences of constant use of psychotropic substances are 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 non-addictive and have a positive effect on the nervous system, setting the mood 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 time you spend outdoors during the day, 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 common, which help you relax and get ready for relaxation.
2. Proper food. Fatty foods seasoned with hot spices are 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, at different times, different processes and reactions occur, which are genetically determined. They are the ones who determine our natural regime – biorhythms. Our brain contains the core of all internal clocks. It is located close to the optic nerve and 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 differ slightly between people (night 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.

Approximately 50% of all people have suffered from insomnia at least once. The problem should not be left unattended. To understand how to fall asleep quickly, you need to determine why insomnia appeared.

Typically, insomnia is a consequence of some other disease.

Common reasons for this problem to occur:

• overstrain of the body, stress, anxiety;
• neurological and mental diseases;
• poor conditions for proper sleep - uncomfortable bed, mattress or pillow, poor ventilation, constant noise, light;
• problems with the cardiovascular system;
• sleep disorders - narcolepsy, sleepwalking, snoring, restless legs syndrome, sleep apnea;
• tense muscles, joint diseases;
• problems with the respiratory system, asthma;
• unhealthy lifestyle - smoking and drinking alcohol, a lot of coffee or tea, the habit of going to bed at different times, overeating at night;
• daily or shift work;
• problems in the family or at work;
• change of time zones;
• long daytime sleep.

Often a person is susceptible to several factors that provoke insomnia. We must fight each of them.

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

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

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

People whose work involves physical labor fall asleep quickly. Therefore, you can sign up for an evening workout at the gym. This is suitable for those who have mental work. Physical fatigue in some cases allows you to fall asleep in even less than a minute.

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

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

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

Proper breathing as a way to fall asleep quickly

First way:

• inhale, stop and exhale for 5 seconds;
• gradually increase the time to 6-8 seconds on average (more than 10 is not allowed);
• focus on exhalation, since it is this that contributes to the feeling of drowsiness.

The second way to fall asleep quickly:

1. Breathe through your mouth, counting each time. For example, one - inhale, two - exhale, three - inhale again. And so on up to ten times.
2. After 10, start counting from the beginning. On average, it is enough to repeat the exercise three times.
3. It is necessary to focus on each number, on the movements of the chest, on the perception of air.

This focus on breathing turns off the brain. There are no other thoughts, only counting, only breathing. This technique can be used anywhere: at home, at a party or on the train.

What to do to fall asleep when thoughts distract you

You can often hear advice to relax and forget about everything, but this is not so easy to do. You can distract yourself in different ways: read an interesting light book, watch a movie, draw. The main thing is that the action is simple and does not require large mental expenditures. As soon as you start to feel sleepy, immediately leave what you are doing, turn off the lights and go to bed.

You can imagine an ordinary blackboard on which the main thoughts are written in chalk. Now you need to mentally take a sponge and wash each one in turn. If a new thought arises again, take the sponge again and erase it. After a while, the sponge will no longer be needed.

Ways to fall asleep quickly during the day

Daytime naps are beneficial, but not more than 15 minutes.

Daytime sleep method:

• lie comfortably on your back and close your eyes;
• make circular movements in both directions with the eyeballs;
• Each side should take 1 minute, one cycle – 2 minutes;
• repeat about 5 times;
• straighten your arms along your body;
• relax - imagine how the tension goes away, starting from the legs and above;
• It is important to relax the facial muscles and do not forget about calm, measured breathing.

It is advisable that the room have dark curtains that do not let in daylight. To fall asleep during the day, you can wear a special sleep bandage. It is important that it does not interfere.

Using sleeping pills, tablets, drops

There are several types of sleeping pills:

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

There are tablets containing melatonin, a sleep hormone. These are the drugs Melaxen, Apik melatonin, Vita melatonin. There is also liquid melatonin in the form of drops.

If you take it for a certain time, your sleep pattern will be completely restored and your well-being will improve.

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

You can take drops based on plants: motherwort, valerian, hawthorn tincture. Herbal tablets are also sold: Motherwort forte, Novo Passit, Persen. Herbal medicines are harmless and allowed for almost everyone.

Folk remedies for sound sleep

You can prepare your own soothing decoction using plants:

• mix a spoonful of mint, oregano, lemon balm and sage;
• pour a glass of boiling water and heat in a water bath for 20 minutes;
• drink half an hour before bedtime.

It will be useful to take a bath:

• put 100 g of chamomile flowers (dried) in a saucepan and pour 2 liters of boiling water;
• infuse the liquid for a quarter of an hour;
• fill the bath with water, pour the strained infusion into it and stir;
• take a bath for about 20 minutes and dry off without rinsing.

It is advisable to put on cozy pajamas and immediately go to bed.

Healing bag:

• collect hop cones, dry them and fill a small cotton or linen bag with them;
• if desired, add dried mint, St. John's wort or other herb;
• before going to bed, put it under the pillow;
• During the day, let it lie in a plastic bag, so it will retain its effect for a longer time.

Healthy sleep is the key to a good mood. Sometimes it happens that you need to go to bed early or you can’t fall asleep for some reason. In this case, there are effective ways to correct the situation.

The body sometimes cannot switch to sleep, even if it is time for you to sleep a long time ago. This happens when you lie on the bed and cannot see sleep in either eye. If you don't have the strength, it doesn't mean you can fall asleep quickly, because the brain is responsible for everything. Physical fatigue does not always lead to falling asleep quickly, although a lot also depends on this factor.

Ideal sleeping conditions

The room must be ventilated, you must be at least a little physically tired. You should want to sleep, as expected as that may sound. The fact is that sometimes the body doesn’t want to sleep, but you need to fall asleep. In this case, it is better to comply with all conditions.

You should not overeat before bed, because this will make it much more difficult to fall asleep. You can drink soothing tea, but you simply cannot have a heavy dinner. On top of that, it's also terribly bad for your stomach. Wash your face with cold water before going to bed, change clothes, and take a shower. Relax and think only about something pleasant.

As an assistant, you can use a drug such as glycine. It has no side effects and is absolutely harmless. Half an hour or an hour before bedtime, you need to put 3 to 5 tablets under your tongue. They have a pleasant taste, so you will not have any discomfort.

Don't drink coffee at all. Caffeine is very harmful and even if it invigorates, then the body finds it difficult and needs rest. The best way to wake up is to eat an apple and do exercises, rather than drink coffee. Caffeine makes it difficult to fall asleep at night.

How to fall asleep in 1 minute

After emotional preparation, when you throw all unnecessary thoughts out of your head, you can begin specific techniques.

First REM sleep method: slow breathing. This method can train our brain to switch off. You need to inhale for about five seconds, hold your breath for a few seconds, and then exhale very slowly. If you start breathing so slowly before going to bed, you can speed up the process of falling asleep even more.

Second method: breathing on a count. Try breathing differently. Inhale for a count of 1, exhale for a count of 2, then inhale for a count of 3, exhale for a count of 4, and so on. You can count as much as you like, but you need to imagine each number in your head. Concentrate as hard as possible. Place your tongue behind your front teeth and breathe through your mouth. This should help you fall asleep as quickly as possible.

Third method: rolling of the pupils. To quickly fall asleep, you need to take a comfortable position and do everything as if we were already sleeping. When a person falls asleep, his pupils roll up. Do the same when you fall asleep to reduce this time to a minimum. You can try to blink once every ten seconds, but since the eyes are closed, the blinking will be the opposite. You should momentarily open your eyes every 10 seconds. This technique helps a lot of people.

Fourth method: gymnastics. Breathe calmly and deeply. Tighten some muscle group or limb - arms, legs. As you exhale, relax this muscle group. This is a very effective method that suits almost everyone, especially if something hurts you and makes it difficult to concentrate.

Fifth method: monotonous noises. Listen to the sound of falling drops of water in the bathroom or kitchen, to the sound of the clock. It works like hypnosis. Many people think that this interferes, but, on the contrary, it acts as an excellent sleep aid. You just need to wait a little until the sounds stop annoying you. They say that people always fall asleep faster with a watch because of the rhythm of the sounds.

Sixth method: I am not sleeping. Try not to sleep, then you will definitely fall asleep. Make the law of meanness work for yourself. Many people actually succeed in this. Try it, maybe you will be able to deceive the system.

Seventh method: mathematics. Try adding or multiplying numbers in your head. Many people around the world fall asleep using this method. Some people are skeptical about it, but if you think logically, it becomes clear that the brain is distracted from obsessive thoughts in this case. This is a good method for those. who can't stop turning problems around in their head.

One way or another, it may turn out that only one way will help you. If you still cannot fall asleep quickly, this may indicate problems of an emotional or physical nature. Which are best dealt with medically.

February 15, 2014

On my previous blog, I conducted an experiment called “Healthy sleep in 30 days” (if you are interested, you can type in Yandex). The bottom line was that I suffered from periodic insomnia, did not have a clear sleep schedule, as a result of which my physical condition seriously suffered and I did not have enough energy for even the simplest activities. Over the course of a month, I trained myself to get up and go to bed at the same time (10 pm and 5 am, respectively), which allowed me to get an incredible boost of strength.

During the experiment, I read a lot about the properties of sleep, how to fall asleep quickly, how to relax as much as possible, how to deal with insomnia, and so on. As a result of this, I have developed a reliable rest system that allows me to remain extremely energetic to this day. There are no specific secrets. You just need to have a little will to go to bed earlier and wake up when necessary. I’ll look at getting up next time (if you don’t want to miss out, I advise you to subscribe to updates), but today I’ll talk in depth about falling asleep.

It is worth noting that if you did not have a specific schedule, then getting used to proper sleep will be quite difficult. As far as I remember, I learned to fall asleep quickly only after 5-7 days, but the result was worth it. So, if something doesn’t work out for you, don’t give up and be sure to. By the way, the first piece of advice is to do these exercises regularly and monitor the effect. Go to bed and get up at the same time. Just count down the required number of hours and set the alarm.

Another aspect that is worth remembering just before giving advice is the duration of sleep. It is believed that healthy sleep should be at least 8 hours. However, more in-depth research on this topic has shown that you need to sleep as much as your body is tired. For example, if you haven’t moved all day, then 5-6 hours of sleep will be enough for you, but if you have had intense training, then 10 hours may not be enough. In addition, you need to take into account long and slow phases of sleep. But for simplicity, let's take an interval of 7.5 hours. It would be enough.

No. 1. Relax.

In a tense state, you are unlikely to be able to fall asleep quickly, no matter how hard you try. Relaxation signals the body that it is time to rest, and the best rest is sleep. Even if you just lie down for a few minutes during the day, our body will consider this a signal to switch off, try it yourself. I don’t know for sure, but I assume that alcohol affects the body in this way. That’s why after 50 grams of alcohol we can easily fall asleep.

There are a great many relaxation methods. The easiest way is to take a relaxing bath. Warm water will help your muscles relieve tension and your head to take its mind off unhealthy thoughts. A good option is to watch TV. Yes, it is not always harmful (I wrote my opinion about it in the article “”). Half an hour spent in front of the TV can help you fall asleep much faster.

One more tip how to fall asleep quickly- take a walk. As a child, I had a book “Encyclopedia for Boys”, which had a section about a healthy lifestyle. They recommended that you take a walk for an hour before going to bed. By the way, my first teacher gave the same advice, citing her own experience as an example. I remembered these recommendations only during the experiment... and they really work.

No. 2. Ventilate the room.

Not a bad recommendation either. Fresh air affects healthy sleep. By ventilating a room, you will not only fill it with living oxygen, but also cool the air. Most people cannot fall asleep quickly because the temperature in the room is too hot. Cool air will create ideal conditions for relaxation, and the blanket will become even closer and dearer.

By the way, you sleep much better in the fresh air. I remember an incident that happened to me in the 10th grade at a field training camp. The doctor told us the main points of first aid right in the clearing near the camp. We were allowed to sit and lie on the ground. The sun was shining brightly and it was quite warm, but not hot (the cool time is the end of May). Having previously had a hearty lunch and warmed up in the sun, I lay down on the grass and fell asleep in a matter of seconds. I woke up two hours later at the end of the training and felt as if I had slept all night.

Many people recommend leaving the window open altogether. I don't know how advisable such a wish is. Still, even in summer it can be very cold and you can easily get sick. If you’re going to do this, then you need to train gradually, preferably in combination with exercises and hardening. Then you will become a truly healthy person.

No. 3. Limit yourself.

Another useful tip on how to fall asleep quickly at night. Limit yourself in food, nicotine and especially coffee. All of these foods slow down your sleep. It is better to take the last cigarette and cup of coffee 4-5 hours before bedtime. But with food things are not so simple. The fact is that you shouldn’t go to bed on an empty stomach either, then the body’s constant demands to satisfy your appetite will take away all your sleep. You need to have a light snack with light food. For example, a light salad. I prefer to drink a glass of kefir (a habit from camp). This not only allows me to quickly fall asleep, but also brings additional benefits.

Also, do not allow yourself to worry, worry, get excited, or generally experience strong emotions. Then you will just stare at the wall half the night and constantly think about what occupies your thoughts. The best thing to do is just close your eyes and imagine something pleasant. After this, smile and take three deep breaths. Mentally tell yourself that now you need to fall asleep quickly, and tomorrow you will wake up fully asleep and be able to successfully spend the day.

By the way, you don’t need to drink tea either. I have not seen this in the literature (and some authors even recommend using it). The fact is that it often happens to me that after a cup of tea I am completely unable to fall asleep. My girlfriend noticed the same thing. You can conduct the experiment yourself. Once you've conditioned your brain to fall asleep quickly, drink a cup of tea. I'm sure you'll find it much more difficult to fall asleep.

No. 4. Eliminate all irritants.

Absolutely everything prevents my brother from sleeping. When I lived with my parents, the place was constantly infuriating that my brother would wake up from every rustle. And since I walked until late, I often had to make noise with doors and creak floors. In the morning I had a conversation with my brother about how “I need to be quieter,” but I didn’t understand him. But it turned out that many people have this problem. Moreover, insomnia can be caused not only by noise, but also by the simple blinking of a light bulb on a computer. This is simple advice how to fall asleep quickly without medications.

By the way, at this point it should be said about daytime sleep. It is at noon that we are surrounded by the greatest amount of noise, and it is almost impossible to sleep at such a time. However, there is still one way out. At least I use it all the time. But this does not mean that it will suit you, since you may not have some physiological properties. The thing is that I cover one ear with a pillow, and the other... with my biceps. It is very convenient and extremely practical. With the help of my biceps, I can sleep in almost any noise (as long as it is not very loud, of course).

I remember when I brought up this method in response to the question of how to quickly fall asleep during the day, they looked at me like I was crazy, but I don’t see anything wrong with my method. Of course, you can use special headphones, but they are terribly uncomfortable. I use my biceps to fall asleep, and in my sleep I am already in a comfortable position. At least I never woke up in the same position I fell asleep in.

And since we're talking about the situation...

No. 5. Take the most comfortable position

Recently I saw on the Internet a quick way to fall asleep. It seems that he helped me, since recording the result is quite problematic. The point was that you need to take the corpse pose from yoga (lie on your back in a relaxed state) and roll your eyes up. It was said that we most often sleep in this position and it is the most favorable for sleep. But I think it’s more a matter of self-hypnosis. Although, who knows...

It is best to independently choose a position in which you will be truly comfortable. Even if it takes you much longer, you will be able to lie down the way you like. Don't be shy about adopting poses that may seem strange. After all, it’s unlikely that anyone will see you in this position. It's even better if you have a loved one nearby. There are many positions in which two people can sleep very comfortably.

My advice is to have two blankets on hand. One is thin, the other is thick, so you can always choose the best option. Our body is unpredictable and at the same temperature can ask for different things. So give your body what it asks for. You want to understand how to fall asleep quickly and easily?

No. 6. Read a book

Of course, this advice could easily be included in the previous paragraphs, but let's look at it separately. I believe that this is the best way to fall asleep quickly and soundly. By reading books, you not only become a better person, but also get an excellent remedy for combating insomnia. It’s not for nothing that children have been read a fairy tale at bedtime for many centuries. Books help you relax and also take your mind off unnecessary thoughts, drawing certain images in your mind that completely capture your consciousness and make your brain quietly go into the world of dreams.

For these purposes, I do not recommend that you read a book on yours. It’s better to choose some action-packed literature like Russian science fiction. You don’t have to think much, it’s interesting to read and the vivid images are drawn well. My father has a large library of similar works and I periodically take such reading matter to read during the rest period or before bed. Helps amazingly.

No. 7. Use self-hypnosis

You can, of course, call this point in a fashionable way auto-training, but I don’t really like these borrowed words. It feels as if someone wants to deceive you or make you look stupid, the essence is still the same. Many trainers answer the question “what to do to fall asleep quickly?” They say that you just need to force yourself to sleep. This approach is partly correct. You must not only force yourself, but convince your own body that you want to sleep right now.

Use visualization to enhance the effect and then you will understand how can you fall asleep quickly. In essence, this is a regular performance, only with full inclusion. Imagine how you feel from a healthy and sound sleep. How the next day you get up full of strength. All this will undoubtedly help you fall into a sound and healthy sleep very quickly.

Let's summarize. 7 tips to help you fall asleep faster:

1. Relax;
2. Ventilate the room;
3. Limit yourself;
4. Eliminate all irritants;
5. Take the most comfortable position;
6. Read a book;
7. Use self-hypnosis;
8. Apply all these tips and understand in practice what to do to fall asleep quickly;

That's all. I hope you can finally get rid of insomnia and enjoy a pleasant and sweet sleep. If you have any questions, ask them in the comments. And don’t forget to subscribe to updates to be the first to receive new posts. Bye!