How to fall asleep without sleeping pills: fight with insomnia

Flocks of sheep jumping over the fences, were powerless in the fight against insomnia? The situation did not change the troupe of a hundred dancing mammoths and crocodiles, shaking tambourines? Does the clock hand smoothly approach two, and the hope of sleeping has died without a chance for resurrection? The situation is critical, but there is a solution, and this is not necessarily a sleeping pill.

Step 1: Calm

When unsuccessfully tossing from the right side to the left, you begin to get angry. Irritating to the smell of pillows, pajamas seem awfully uncomfortable, throws into a fever, and then suddenly it becomes cold. Tension increases, and the chances of quickly going to the country of Morpheus are reduced. Stop! Inhale, exhale slowly, and stop scolding your own naughty organism.Anger is an aid to insomnia, but not a strong and healthy rest, so it's time to relax.

Dream about the pleasant: a beautiful woman or man (who likes someone), imagine yourself on the beach, or the top of Everest. In detail, plunging into fantasy with his head. The brain will gradually stop scrolling the conversation with the chief of five years ago, which ended in dismissal, and switch to vivid pictures. The long-awaited dream will come unnoticed.

Step 2: Fresh Air

If you can not turn on the fantasy, 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 it is cold and snow outside. Thanks to the airing room is saturated with oxygen, the temperature in the room is slightly reduced, and the warm blanket becomes more dear to his beloved wife. When a person freezes a little, and then finds himself in a comfortable environment, 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 hunger.This problem often pursues losing weight women. While the room is ventilated, it is worthwhile to prepare a small cup of mint or chamomile tea. It is better to add not a sugar, but a spoon of honey. Build a sandwich or diet salad.

Eating is a bad idea. It is hard to fall asleep on a full stomach, but it also constantly reminds of rumbling and unpleasant sensations about itself. A well-fed person is pleased. The body gets what it needs, and the brain decides it's time to rest and digest the food.

Some prefer milk with honey, kefir with cinnamon or cottage cheese. The main thing - do not get carried away with sausage and fried chicken, otherwise the cause of insomnia will be a spreading figure.

Important: You can not eat 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: Proper Environment

The curtains should be tightly drawn so that the room is dark. People who cannot fall asleep because of children's fears should buy a night light. The light should be soft and muffled, you can buy light bulbs in green or blue shades. Banned is red, which causes unpleasant associations, and is irritating to the nervous system.

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

People who are just annoyed by the noise should buy earplugs or turn on special sounds on the phone or player. For example, singing birds or knocking rain on the glass.

Step 5: Reading for Insomnia

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

You can use audiobooks: download to the player, it is more convenient to lie down, and fall asleep to monotonous mumble in the headphones.

Step 6: Let off steam

A good cure for insomnia is sex. Active movements help to get rid of excess energy, stretch muscles, and increase the level of hormones responsible for good mood. If the only visitor to the bed is a cat, you can relieve stress by using masturbation. Stimulation of erogenous points simultaneously 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 is not recommended to play sports, which on the contrary excites the nervous system, and causes insomnia.

Step 7: Distract Maneuver

Brain activated, and decided to recall the unsuccessful first date or a spectacular fall in the middle of the street? Do you get insistent thoughts about global injustice or recipe for raisin buns? Attempting to immerse yourself in pleasant visions was in vain? You can try the repetition technique.

1. Recall a favorite song, or one that sat down in the head.
2. You can use a phrase like: “I'm so tired.My body is poured with gravity, my arms and legs become cotton. You need to sleep to have a good rest. ”
3. Get rid of the remaining obsessive thoughts, and scroll through the verse in the head. Do not be distracted by extraneous things.
4. Literally in 10-25 minutes, the brain will tire of monotony, and will decide that it is time to disconnect.

Step 8: Pets

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

• does not meow in the middle of the night, demanding to let him out of the bedroom;
• does not arrange horse races with a loud clatter and overturning of everything that falls under the paw;
• sleeps side by side or in legs, not trying to subtract the fifth point on the chest or face of the owner;
• does not release the claws from pleasure, or to sharpen the sleeping person;
• no rumbles louder than a plane taking off;
• does not like to sit side by side, and look at the owner with a strange and mysterious look.

Otherwise, place a four-legged pet in the kitchen or bathroom, away from the bedroom, so that it does not distract by its antics or presence from a pleasant and useful occupation.

Step 9: Embryo Pose

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

1. Take an uncomfortable position, for example, lie on your right side, and stretch along the chord. Do not move until the muscles start whining.
2. Roll onto your back, stretching your limbs. Tighten the body so that it resembles a stretched spring, wait 30–60 seconds.

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

If insomnia has become a frequent visitor

1. Daily engage in the gym, or run, or walk in the pool. The main thing that by the end of the day was the only desire: to be in bed faster.
2. Observe daily ritual. For example, a warm bath with essential oils, a glass of milk, pajamas, and a blanket. Repeated actions will signal the brain that it's time to take a break.
3. Be sure to comply with the regime, and even if you really want to spend the extra half hour on social networks, do not succumb to temptation.Do you need to be in bed at 11? So, no “a little later” and “nothing will happen.”
4. Useful walks during which the brain receives oxygen.
5. You can not take in bed folders with reports, unfinished charts and other things. 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 heads.
7. If nothing helps, time is checked by a doctor, because insomnia often signals a serious health problem.

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

Video: how to quickly fall asleep