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

When a person 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 was lost. But what to do if there is an important meeting, a difficult exam or a long drive behind the wheel? That's right, you need to turn to effective ways to help you fall asleep quickly and without any hesitation.

Method number 1. Adjust the mode of work and rest

1. It is strictly not recommended to sleep in the daytime, namely after 16.30. Rest within 12.00–16.00 a maximum of 1 hour. The same applies to the weekend, try to wake up at your usual time, do not wallow until dinner, so as not to violate the biorhythm.Otherwise, you run the risk of starting your work week from a depressed state because you could not fall asleep again.
2. Make it a habit to go to bed at the same time every day, create a strict schedule for yourself and stick to the plan. If you are an owl, there is no need to try to go to bed at 21.00 and wonder why sleep does not come. In cases where, by the nature of the service, it is necessary to restructure in a different way, proceed 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 for 1 hour before bedtime. Of course, daily loads take place, otherwise the lack of activity will negatively affect the rest. In the evening, the body is set up for home relaxation, and sport only awakens it. There are many myths with regards to this: some argue that insomnia helps jogging before bed, others categorically do not recommend it. Start from your own state.

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 consumption of sauces, canned food, sweets. A bad option would be raw vegetables, eaten later than 2 hours before bedtime. Always fill salads with natural oil, lemon juice or vinegar, so they are better absorbed.
2. Not everyone knows, but legumes excite the body, as a result of which they are not recommended for dinner. In addition, food based on such products is digested for a long time. You lie down to rest with a weight in the stomach, start tossing and tossing and turning for a long time cannot fall asleep.
3. The above recommendations do not suggest that you need to go to bed hungry. You need to know the measure in everything and observe basic food hygiene. At bedtime, drink a glass of sweet natural yogurt, eat an apple (not on an empty stomach), nuts (in particular, walnuts and almonds). Perfectly cope with insomnia green tea with honey and cinnamon. Optionally, the drink can be replaced with warm fatty milk with a spoon of honey.
4. Due to the high content of protein and phosphorus in marine products, a drowsy sensation appears. Make a daily menu so that you can eat fish, octopus, squid and other such delicacies for dinner.Season with lemon juice or apple cider vinegar, eat in combination with vegetables (no starch). Bake food in the oven so that it is not too greasy.

Method number 3. Create the conditions for sleep

1. Scientists have repeatedly proved the fact that while watching TV, listening to MP3s and other noises, the brain continues to be actively awake. For these reasons, experts do not recommend to fall asleep under running appliances in order to be able to completely relax.
2. It is not uncommon for a person to be distracted by the sound of a working refrigerator, the rumble of cars outside the window, and other "life" sounds. From this situation, there is only one way out - earplugs. They are sold in a pharmacy and cost a penny, consider this option.
3. Equip a bed: hang dark curtains or blinds, install a night light to make the room more comfortable. Wash and starch bedclothes regularly, and crisp sheets help you sleep well. During washing, add fabric softener with a slightly pungent odor.
4. Ventilate the room before going to bed. Fresh air relaxes the body, causing sleep to come faster.If it is winter outside, bring pillows to the balcony, knock them out and leave for 15 minutes.
5. Maintain optimum temperature in the sleeping area. In the summer, use air conditioning, in winter, make sure that the radiators do not heat too much. Come out for an evening 10-minute walk every day.
6. If you cannot fall asleep because of stress, see your doctor for prescription antidepressants. You can also use over-the-counter medications.
7. Particular attention should be paid to sleep pillows. They should not be too soft or, on the contrary, hard. The best option is considered to be feather tightly stuffed 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 in a notebook. Keep the diary on the bedside table, proceed as follows: fixed, calmed down, put off 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 bottom appear, breathing subconsciously quickens, panic comes. The heart begins to beat faster, chasing the 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. Anxiety and stress recede into the background.

1. Lie on a hard sofa or bed. The diaphragm must be free, and the movement - not constrained.
2. Open your mouth, touch the upper palate with your tongue, 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, count slowly.
4. Exhale with your mouth, repeat the previous steps again, now do not breathe for 8 seconds.
5. Exhale with your nose, then draw in the air so that the diaphragm rises, stay in that position for 10 seconds. Repeat the whole technology in a circle 3-5 times.

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

Method number 5. Resort to popular recipes

The ether of geranium is considered to be a miraculous sleeping pill, it calms the nervous system, promotes drowsiness. Purchase a product at a cosmetic store or a pharmacy, put 1 drop on your finger and rub the area between your upper lip and nose. In cases where this fragrance does not suit you for certain reasons, consider the essential oils of rosewood, bergamot, lavender, sandalwood, marjoram. The principle of operation is identical, but geranium "cut down" you faster

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

No less effective way to combat insomnia are fragrant baths. You can use those herbswho like the smell and are in the public domain. Thyme, geranium, eucalyptus, chamomile, rose, ginseng are considered to be the most effective decelerators. 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-set bath, perform the procedure for at least 30-40 minutes.

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

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