How to fall asleep quickly if you do not want to sleep: 5 ways

When a man leads a sedentary lifestyle, he involuntarily begins to experience difficulty sleeping. The same problem arises for those who had a good rest during the day, as a result of which the biological clock went astray. But what if an important meeting is at stake, a difficult exam, or a long drive? That's right, you need to turn to effective methods that will help you fall asleep quickly and without too much thought.

Method number 1. Adjust the mode of work and rest

1. It is strongly not recommended to sleep in the daytime, namely after 16.30. Rest between 12.00-16.00 for a maximum of 1 hour. The same applies to the weekend, try to wake up at your usual time, do not lie around before dinner, so as not to break the biorhythm. Otherwise, you risk starting the working week with a depressed state due to the fact that once again you could not sleep.
2. Take the habit of going to bed at the same time daily, create a strict schedule for yourself and stick to the plan. If you are an owl, there is no reason to try to lie down at 9 p.m. and wonder why sleep does not come. In cases when it is necessary to be reorganized in a different way by type of service, act gradually. First wake up one hour earlier than usual, then 2.3 and so on. In the first week, fatigue will accumulate, starting from the 8th day, you can fall asleep much earlier.
3. Do not play sports 1 hour before bedtime. Of course, daily loads do occur, otherwise the lack of activity will negatively affect the rest. In the evening, the body is tuned for home relaxation, and sports only awaken it. There are many myths with regards to this: some claim that running from bedtime helps with insomnia, while others strongly recommend not doing this. Proceed from your own condition.

Method number 2. Watch your daily diet

1. Avoid foods that provoke the nervous system. 4 hours before bedtime, give up salty, fried, spicy and fatty foods. Limit the consumption of sauces, canned food, sweets. A bad option would be raw vegetables eaten later than 2 hours before bedtime. Always season salads with natural oil, lemon juice or vinegar, as they are better absorbed.
2. Not everyone knows, but legumes excite the body, so it is not recommended to use them for dinner. In addition, food based on such products is digested for a long time. You will lie down to rest with heaviness in your stomach, begin to tossing and turning and you will not be able to sleep for a long time.
3. The above recommendations do not mean that you need to go to bed hungry. You need to know the measure in everything and observe basic food hygiene. Before going to bed, drink a glass of sweet natural yogurt, eat an apple (not on an empty stomach), nuts (in particular, walnuts and almonds). Green tea with honey and cinnamon copes with insomnia. If desired, the drink can be replaced with warm, rich milk with a spoonful of honey.
4. Due to the high content of protein and phosphorus in marine products, a drowsy sensation appears. Create a daily menu so that you have fish, octopus, squid, and other similar delicacies for dinner. Season food with lemon juice or apple cider vinegar, eat in combination with vegetables (without starch). Bake food in the oven so that it is not too greasy.

Method number 3. Create sleeping conditions

1. Scientists have repeatedly proved the fact that while watching TV, listening to MP3 preere and other noises, the brain continues to stay awake.For these reasons, experts do not recommend falling asleep under operating devices in order to be able to completely relax.
2. There are frequent cases when a person is distracted by the sound of a working refrigerator, the rumble of cars outside the window and other “life” sounds. There is only one way out of this situation - ear plugs. They are sold in a pharmacy and cost a penny, consider this option.
3. Equip a sleeping place: hang dark curtains or blinds, set a night lamp to give the room a cosiness. Wash and starch bedding regularly; crisp sheets contribute to sound sleep. During washing, add fabric softener with a slightly pungent odor.
4. Ventilate the room before going to bed. Fresh air relaxes the body, as a result of which sleep will come faster. If it’s winter outside, take pillows to the balcony, knock them out and leave them for 15 minutes.
5. Keep your bedroom at an optimum temperature. In summer, use air conditioning; in winter, make sure that the radiators do not heat too much. Go out for an evening 10-minute walk every day.
6. If you cannot fall asleep due to stress, visit your doctor to prescribe antidepressants. You can also use topical medications that are available over the counter.
7. Particular attention should be paid to pillows for sleeping. They should not be too soft or, conversely, hard. It is customary to consider feather densely packed products that reach a height of no more than 10 cm in the initial state.
8. When obsessive thoughts about work or other pressing problems keep you awake, write them down in a notebook. Keep the diary on the bedside table, proceed as follows: recorded, calmed down, postponed all ideas in the morning.

Method number 4. Use breathing technique

When a person cannot fall asleep, he begins to think about it. Thoughts about the coming hard day appear, breathing subconsciously quickens, panic comes. The heart begins to beat faster, chasing blood, the pressure rises. All this leads to insomnia.

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

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

Important!
When you do respiratory relaxation for the first time, dizziness may occur. Do not be afraid, it will pass after 2-3 procedures. Subsequently, for you it will become the norm, reassurance. The procedure can be performed not only at bedtime, but also during stressful situations.

Method number 5. Resort to folk recipes

Ether of geranium is considered to be miraculous sleeping pills, it calms the nervous system, promotes drowsiness. Buy the product in a cosmetic store or pharmacy, apply 1 drop on your finger and rub the area between the upper lip and nose. In cases where this fragrance for some reason does not suit you, consider the essential oils of rosewood, bergamot, lavender, sandalwood, marjoram. The principle of action is identical, but geranium will “knock out” you faster

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

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

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

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