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Insomnia - what to do? 10 ways to quickly fall asleep


Although many have heard that a warm bath at bedtime leads to relaxation and sound sleep, many of these tips do not work.

Statistics speak for themselves: every third person suffers from insomnia at some point in his life.

We all know this state when the clock shows 3 o’clock, and you look at the ceiling with a sense of hopelessness.

Fortunately, there are simple methods by which you can outwit your brain and make yourself fall asleep.

How to fall asleep if you do not want to

1. Inhale through the left nostril.

This method, taken from yoga, helps lower blood pressure and calm down. Lie on the left side and press the right nostril with your finger to close it. Start inhaling slowly through the left nostril. This method is especially effective if you overeat or suffer from hormonal changes associated with menopause.

2. Tighten and relax.

Lie on your back, take a deep breath through your nose and at the same time tighten your toes as if you are trying to tuck them, and then relax.

Take another breath, tighten your feet and relax again. Inhale again, squeezing the calf muscles, then the hips, buttocks, abdomen, chest, arms, and so on, until you go through the entire body, alternately straining all the muscles. When you have done this from head to toe, your breathing will become more even, and you will be ready to sleep.

3. Try not to fall asleep.

Make yourself not fall asleep - and your brain will begin to resist. This phenomenon is called the sleep paradox. Keep your eyes open, repeat to yourself, "I will not fall asleep." Our brain does not process negations well and perceives this as a sleep instruction, the eye muscles get tired, and sleep imperceptibly creeps in.

How to fall asleep in 1 minute

This method, introduced by Harvard Dr. Andrew Weil, helps to fall asleep in less than a minute.

All you need to do is lightly touch the sky with your tongue behind your front teeth, exhale completely and do the following:

Inhale through the nose calmly to count 4

Hold your breath at 7

Exhale through your mouth at the count of 8, making a whistling sound.

Repeat the procedure 3 more times.

This method promotes sleep because it helps to deliver more oxygen than with ordinary breathing to the parasympathetic nervous system, which becomes overloaded during periods of stress.

It also helps to distract your brain from the anxieties of the day that you carry with you to bed.

5. Remember your day.

Remember all the usual details in the reverse order - this will help clear your mind of unrest and anxiety. Remember conversations, everything that you saw or heard, and in this way you will reach a mental state ready for sleep.

6. Roll your eyes.

Close your eyes and roll them up three times. This imitates the movements that you naturally do when you fall asleep, and will provoke the production of sleep hormone - melanin.

7. Just imagine.

Visualization works when you turn on at least three senses. Imagine a situation when you are calm - a tropical paradise, swimming on the water, a walk through the flower field.

When you walk through a “happy” place, imagine how you inhale flowers, feel grass or sand under your feet, hear how water hits the shore. Soon you will feel relaxed and fall asleep.

How to fall asleep quickly

8. Hum to yourself.

This yoga method creates an all-encompassing sense of calm. Sit in a comfortable position. Close your eyes, relax your shoulders, jaw and keep your mouth slightly covered. Inhale through the nose deeply, but so that it is comfortable for you, and so that when you inhale, your stomach rises, not your chest.

Exhale gently through your mouth, closing your lips, while singing to yourself. Try to hum throughout your exhalation. Watch your chest vibrate. Concentrate on this vibration for 6 breaths, then sit still for a while. Say to yourself, "I'm ready for bed," get up and go to bed.

9. Click in a specific location.

There are points on the body that contribute to sleep with gentle but steady pressure.

Put your thumb on point between eyebrows at the base of the nose, where there is a small cavity. Keep your finger on the point for 20 seconds, release and repeat two more times.

Then sit on the edge of the bed and place your right foot on your left knee. Find a small cavity between the big toe and the second toe and push in the same way.

And finally, in the same position, find the point immediately under the fingernail of the upper part of the second finger. Use the thumb and forefinger of the right hand to lightly press on the toe.

10. Find your trigger.

The secret to this method is that you need to make a habit that helps you fall asleep when you sleep well, and use it when you cannot sleep.

Do something unusual, for example, pat yourself on the cheek. Focus on the sensations you experience with these actions. In subsequent nights, your body will associate this action with sleep, and repetition will convince your body to fall asleep.

11. Make a list of what bothers you.

Anxiety at bedtime is one of the main causes of insomnia. Often this is due to the fact that we are afraid that we will forget what needs to be done.

Therefore, before going to bed, write your list on a piece of paper so that you can forget about it until the next morning. You can also imagine how to create folders for your thoughts and put them in a drawer. You will be calmer and easier to fall asleep.

12. Go to the toilet before going to bed.

With age, our body produces less antidiuretic hormone, which prevents the production of large quantities of urine.

As a result, we may have nightly urination several times a night.

Try not to drink the liquid two hours before bedtime and use the double emptying technique. That means what you need go to the toilet twiceurinating a second time 10-15 minutes after the first time.

Also, reduce your salt intake to 8 grams per day to reduce urination.

How to fall asleep quickly at night

13. Exercise between 16-19 hours.

Moderate physical activity helps to fall asleep. This is one of the best medicines, but, like all medicines, it must be used correctly.

Time is of the essence. Exercising in the morning is unlikely to help you, and too close to sleep will cause problems. Try to engage in moderate physical activity for 20-30 minutes between 16 and 19 hours. Walking and housework are also suitable.

14. Drink milk with spices.

You may have heard that milk at bedtime helps to fall asleep. Add a pinch of nutmeg to milk - a natural sedative for a sound and peaceful sleep. Experts recommend drinking milk 3 hours after the last meal. You can also try the following spice milk recipe:

Place 2 cups of milk over medium heat. Add 4-6 strands of saffron, 4-6 fruits of cardamom, 1/2 teaspoon of turmeric, a pinch of ginger, and a pinch of nutmeg. When the milk begins to boil, reduce the heat and stir the milk. Add 2-4 teaspoons of sugar if you want to make milk sweeter and cool slightly before drinking.

15. Put on your socks.

If you have cold feet, your brain may not receive a signal that it’s time to sleep. When you put on socks before going to bed, it reduces the time it takes to fall asleep, as it causes vasodilation and tells the brain about sleep.

Let's start with the easiest and most pleasant ways to get rid of insomnia:

1. Have a massage

One of the most effective methods of dealing with insomnia is a light massage. It relaxes and stimulates the production of endorphins, which block the stress hormone. You can do the massage yourself. Massage your palms, fingertips. Do a facial massage. These simple procedures in 5-10 minutes will set you up for a restful sleep.

2. Food that helps you fall asleep

Another nice and unexpected way to fall asleep quickly is to eat. Yes, yes, eat half an hour before bedtime, but certain foods and in small quantities. Choose what you like best: a glass of warm milk, a banana, a little turkey, a handful of dried dates, cheese. The thing is the tryptophan amino acid contained in these products. Tryptophan, getting into the human body, is converted into serotonin - a hormone that causes a feeling of emotional well-being and relaxation.

3. Walk

Walking can contribute to quick falling asleep. Even a quiet walk around the house is enough. During the walk, the body temperature will naturally rise slightly, and when it starts to drop, you will want to sleep.

4. Keep your feet warm

Put on. socks. If warm - thin, if cool - terry, if cold - woolen. It has long been noticed that if the feet are warm, it falls asleep faster.

5. Positive thinking

Just think of something good that always cheers you up. Often this helps.

More complicated ways

6. Reception with a blanket

Try to abruptly throw off the blanket. When it gets cold, take cover again. The sensation of returning warmth and comfort will make you want to sleep.

7. Read a boring book

Look or read something very boring. Remember how you could hardly restrain yawning at some lessons at school. What was that subject? Pull the textbook from the far box and immerse yourself in reading.

8. Exercise to fight insomnia

For those who are completely desperate, there is an exercise that helps to fall asleep: lie on your back, stretch your arms parallel to the body and squeeze your fists tightly, at the same time pull your toes towards you. Happened? Hold this position for a few seconds, then slowly relax. Repeat 7-8 times.

Ways for those who still haven't fallen asleep

If all of the above does not help, we turn to the following methods:

9. Take a bath

Make yourself a Valerian bath. Here is the recipe: take 100 grams of valerian root, pour a liter of boiling water and cook for 3 minutes in a water bath, then remove from heat and cover with something on top. After 45 minutes, strain the infusion and enjoy. If you have a cat, do not let it close to the bathroom.

10. Lavender oil

Another plant that helps to fall asleep is lavender. Rub whiskey with lavender oil before going to bed.

Remember that sometimes insomnia can be a sign of serious illness. If you are not satisfied with the quality or duration of sleep for a long time, do not delay the visit to the doctor - he will tell you what to do with insomnia in your situation.

Prevention of insomnia: what to do to solve the problem?

Here are some simple tips to help prevent insomnia and get rid of this problem:

  • Take a warm bath a few hours before bedtime.
  • Create comfortable conditions in the bedroom.
  • If you live in a noisy part of the city, use ear plugs, and a sleeping mask will protect you from the light of a lantern under the windows.
  • Do not get hung up on the fact that you need to fall asleep quickly, better think about something pleasant.
  • Do not overeat at night, especially do not drink alcohol, as well as coffee and tea. Try to exclude sweets, they excite the nervous system.
  • Turn off the lights, including in the corridor.
  • Try to go to bed and wake up at the same time.
  • Exercise throughout the day.
  • Create yourself a ritual of going to bed. Do not be alarmed by the word ritual. It is about doing the same sequence of actions every night. That is, for example, you spread the bed, then take a shower, then read a little and go to bed. And do just that every night. Over time, these actions will automatically set you to sleep.

If you follow these simple tips, you will have much less sleep problems. Goodnight!

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I tried and thought about the good, and put on socks (by the way, they annoyed me), and walked and ate, but there was no one to massage))), but my sleeplessness probably lasted for a week. That's when she drank Valocordin-doxylamine at night on the advice of her mother, only then she fell asleep normally and slept calmly. Therefore. be that as it may, if the usual methods do not help, it is better to drink sleeping pills

Nothing helped me, what should I do?

With insomnia, a very warm foot bath for 15-20 minutes helps. True, it happens, during periods of particularly busy working days, it does not help either. Then I take 15 drops of Valoserdin, I breed with water and sleep like a groundhog.

I am 14-15 years old, have long suffered from insomnia. I tried everything, it does not help, but I can’t drink sleeping pills, it happens bad later. What to do?

Sometimes it happens that I get so tired at work, then at home with children, with cooking. That already no forces remain on a calm sleep. Sometimes I try to calm down to sleep, it does not work. Saved by Valoserdin. Though she began to fall asleep like all normal people.

It helped a lot, thanks a lot.

At work, constant stress, became irritable and simply unbearable, I never took drugs, but then I had to, Valoserdin began to drink. It acts as a sedative, it helps me.

The methods are excellent, I also resorted to them, but, nevertheless, if the excitement sits inside you, then it is unlikely that candles or a glass of milk can help. It is better to drink something that helps calm your thoughts before bedtime, for example, valoserdine, which has a calming effect and sleeping pills, sleep well and stop suffering from insomnia. The main thing in this matter is a systematic approach. Please send a site on which you want to post a review

And I, on the contrary, if we sing before bedtime, then I definitely won’t sleep until morning! While I am saving the Evalar glycine, I'll try to read it before bedtime) I think the dream will be better

So many comments and everyone drinks valoserdin. so how. it's funny. To fall asleep faster, I usually ventilate the room well, drink chamomile tea about 30 minutes before bedtime, you can change the pillowcase - it’s better to sleep on a fresh and crispy one :))) If sleep problems are caused by some problems, neurosis, you can drink a sedative ( not sleeping pills! in their figs). Valerian, or stronger - relaxed from the Baikal skullcap and hops. About an hour before bedtime. Oh yes. And forget about watching social networks before going to bed.

Hello, I’m almost 15 years old. I have been suffering from insomnia for 3 weeks. I do not sleep until about 3-4 a.m. Parents are not allowed to drink sleeping pills. I tried everything and did the bath, and put on socks, and the massage did nothing helps. Give some advice.

Anna, try to figure out why and under what circumstances there was insomnia? Perhaps this happens against the backdrop of workloads in studies, exams, etc.? If the cause of insomnia is stress, try for 1-2 hours before going to bed especially not to do anything, relax, listen to music. Sometimes it is difficult to fall asleep from all sorts of thoughts, experiences. If you do not engage in vigorous activity before bedtime, it will be easier to fall asleep.

Hello, I’m 38 years old and have been suffering from insomnia for a month. I fall asleep at 9-10 evenings, I wake up at 12 at night and I can’t fall asleep what to do before the morning. Thank you in advance.

Good people help, I came to another country to work, I work like a horse, I get tired terribly, but I can’t sleep, I come with robots, and bath and tea, but I can’t sleep at 2-3-4 a.m. and again in the morning the robot, and so already 2.5 months, there’s no strength anymore, people dream of vacation, and I dream of coming home and falling asleep, just falling asleep. Who will advise what?

I drink tryptophan Evalar in parallel with vitamins in spring and autumn. It helps to get rid of this nervous insomnia, which appears due to stress. There is a very good composition, natural, so without fear I take it