How to sleep without sleeping pills: fighting insomnia

Flocks of sheep jumping over fences were powerless in the fight against insomnia? Has the troupe of one hundred dancing mammoths and crocodiles shaking tambourines not changed the situation? The clock is smoothly approaching two, and the hope of getting enough sleep died without a chance of resurrection? The situation is critical, but there is a solution, and this is not necessarily a sleeping pill.

Step 1: Calm

When tossing and turning from the right side to the left to no avail, you get angry. Annoying the smell of pillows, pajamas seem terribly uncomfortable, throws into the heat, and then suddenly it becomes cold. The tension is growing, and the chances of quickly leaving for Morpheus are diminishing. Stop! Inhale, exhale slowly, and stop scolding your own moody body. Anger is an aid to insomnia, but not a strong and healthy rest, so it's time to relax.

Dream about something nice: a beautiful woman or man (who likes it), imagine yourself on the seashore, or the summit of Everest. In detail, immersed in fantasy with his head. The brain will gradually stop scrolling the conversation with the chef five years ago, which ended with the dismissal, and will switch to vivid pictures. A long-awaited dream will come imperceptibly.

Step 2: Fresh Air

If you can’t turn on the fantasy in any way, then you need to go to the kitchen. And before the walk, open a window in the bedroom, at least for 5-10 minutes, even if there is frost and snow on the street. Thanks to airing, the room is saturated with oxygen, the temperature in the room decreases slightly, and the warm blanket becomes more dear to the beloved wife. When a person freezes a little, and then finds himself in comfortable conditions, the body immediately wants to relax, drowsiness appears. You just need to close your eyes and go to the country of pink crocodiles.

Step 3: empty stomach

Men rarely suffer from insomnia caused by feelings of hunger. This problem often plagues losing women. While the room is ventilated, it is worth preparing a small cup of mint or chamomile tea. It’s better to add not a sugar, but a spoonful of honey. Build a sandwich or diet salad.

Eating is a bad idea. It’s hard to fall asleep on a full stomach, but the empty one constantly reminds of itself with rumbling and discomfort. A well-fed person is pleased. The body gets what it needs, and the brain decides that it is time to rest and digest food.

Some prefer milk with honey, kefir with cinnamon or cottage cheese. The main thing is not to get involved in sausage and fried chicken, otherwise a blurry figure will become the cause of insomnia.

Important: You can not drink more than 150 ml of liquid before bedtime, otherwise you will have to constantly visit the toilet, which does not contribute to normal rest.

Step 4: the right setting

Curtains should be tightly closed so that the room is dark. People who can’t sleep because of childhood fears should buy a nightlight. The light should be soft and subdued, you can buy light bulbs in green or blue. Under the ban is red, which causes unpleasant associations, and acts annoyingly on the nervous system.

If television programs help you fall asleep faster, why not leave your device turned on? Just do not forget about the existence of a timer, otherwise the noise of the morning shows will cause premature awakening. And it’s better to choose boring debates or channels selling all kinds of nonsense, otherwise you will definitely want to watch an interesting action movie, or soap drama, to the end.

People who are just annoyed by the noise should stock up with ear plugs, or turn on special sounds on the phone or player. For example, birdsong or the sound of rain on glass.

Step 5: Reading From Insomnia

Literary bestsellers with a twisted plot help pass the time, but can never replace sleeping pills. Good books capture, excite, and make you toss and turn for a long time in bed, and reflect on the further development of the plot. Detectives and science fiction should stay outside the bedroom. It is useful for a person suffering from insomnia to keep on the bedside table a volume of "Congresses of the CPSU" or something like that. Boring fiction, which makes you want to yawn on the first lines, and in the middle of the page eyes stick together, as if spread with glue, saves better than sleeping pills.

You can use audio books: download to the player, lie down more conveniently, and fall asleep under the monotonous mumble in the headphones.

Step 6: Blow off steam

A good cure for insomnia is sex. Active movements help get rid of excess energy, stretch muscles, and increase the level of hormones responsible for a good mood. If the only visitor to the bed is a cat, you can relieve stress using masturbation. Stimulation of erogenous points at the same time excites and relaxes, and after a stormy end, the body will definitely want to relax and fall asleep as quickly as possible.

Important: Before going to bed, it is not recommended to play sports, which on the contrary excites the nervous system, and causes insomnia.

Step 7: Distracting Maneuver

The brain activated, and decided to recall a failed first date or a spectacular fall in the middle of the street? Persistent thoughts about global injustice or a recipe for raisin buns climb into your head? An attempt to immerse yourself in pleasant visions was in vain? You can try the repetition technique.

1. Recall your favorite song, or one that sank in your head.
2. You can adopt a phrase like: “I'm so tired. My body becomes heavier, my arms and legs become cottony. You need to sleep in order to have a good rest. ”
3. Drive away the remaining obsessive thoughts, and scroll through the verse of the song in my head. Do not be distracted by extraneous things.
4. In just 10–25 minutes, the brain will get tired of the monotony and decide that it is time to disconnect.

Step 8: Pets

A cat can replace a sleeping pill, but only if he:

• does not meow in the middle of the night, demanding to let him out of the bedroom;
• Do not like horse races with a loud thunder and overturning of everything that comes under the paw;
• sleeping under the side or legs, not trying to pave the fifth point on the chest or face of the owner;
• does not release its claws with pleasure, or to sharpen the falling asleep on the arm;
• does not purr louder than the plane taking off;
• He doesn’t like to sit nearby and look at the owner with a strange and mysterious look.

Otherwise, the place of the four-legged pet in the kitchen or bathroom, away from the bedroom, so that he would not distract his tricks or presence from a pleasant and useful occupation.

Step 9: Embryo Pose

It is worth taking care that the pillow and mattress are comfortable, the blanket is warm, and your pajamas do not constrain movement, and do not pinch anything. The body should be in the most comfortable position, even if from the outside it looks strange. You can spread your arms, or push your knees to your chin, roll over on your stomach, or depict a birch. It is worth trying the following trick:

1. Take an uncomfortable position, for example, lie on your right side, and stretch along the string. Do not move until the muscles begin to ache.
2. Roll over on your back, spreading limbs. Strain the body so that it resembles a taut spring, wait 30-60 seconds.

3) Relax. Imagine how the tips of the toes are filled with pleasant warmth, which rises to the knees, stomach, fills the head.Hands lose sensitivity, and there remains only a feeling of calm and blissful fatigue.

If insomnia has become a frequent guest

1. Exercise daily in the gym, or run, or go to the pool. The main thing is that by the end of the day there was only one desire: to be in bed faster.
2. Observe the daily ritual. For example, a warm bath with essential oils, a glass of milk, pajamas, and under the covers. Repeated actions will signal the brain that it is time to rest.
3. Be sure to comply with the regime, and even if you really want to spend the extra half an hour on social networks, do not give in to temptation. At 11 you need to be in bed? So, no “a bit later” and “nothing will happen”.
4. Useful walks during which the brain receives oxygen.
5. You can’t take folders with reports, unfinished charts, etc. The bedroom is a place to relax, not to work.
6. Obsessive ideas and thoughts to write in a notebook or a special notebook to clear their head.
7. If all else fails, it is time to check with your doctor, because insomnia often signals serious health problems.

Learning to fall asleep quickly without magic pills can be difficult. It is recommended not to give up, observe the regime, prepare the room, and not be nervous. And then insomnia will recede, therefore a soft pillow, and good rest.

Video: how to fall asleep quickly