2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Human health and longevity depends on the quality of sleep. Insomnia does not allow you to regain strength, so you need to fight it. Here are tips and easy ways to help you relax and fall asleep quickly
Why can't I fall asleep
If you have difficulty falling asleep, you need to find reasons and use safe methods. The worst thing is when you lie for hours in the dark waiting for sleep. You try to relax, but everything is in vain and something bothers you. The reasons for this condition can be completely unexpected. Let's understand, analyze, search. What prevents us from falling asleep and how to create conditions?
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Unsuitable conditions. Most often, it is the surrounding facts that interfere with falling asleep: noise, strong odors, light. Create an inviting atmosphere: turn off the night light, close the window, ask your household to turn down the TV sound.
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Overwork. The day was lived in an intense rhythm, in nervous tension. All this provokes difficulty falling asleep. The psyche is not able to instantly switch from tension to a state of rest.
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Food. Overeating can become the cause of insomnia, especially fatty meats and spicy dishes will harm. Toning drinks, strong tea, coffee will be harmful.
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Physiological reasons. It is impossible to fall asleep in case of breathing problems, nasal congestion, heart failure, pain in various organs. I need a doctor's help.
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Depression, stress. The daily working day is more than 10 hours, the lack of proper rest, the solution of numerous problems, provoke disruptions in the nervous system. They lead to protracted processes that cause anxiety and tension, making it difficult to fall asleep.
Ways to fall asleep quickly
Insomnia can take many forms, for example, you cannot fall asleep for a long time or do not sleep at all until the morning, you may often wake up at night, or wake up long before the alarm goes off. To restore healthy sleep, you can use our tips.
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When to wake up? It has been proven that waking up during slow wave sleep reduces a person's activity for the whole day, creates a feeling of fatigue and lethargy. The phase of REM sleep is favorable, waking up at this time, you are always energetic and cheerful, even if you slept a little. Scientists have determined the sleep cycle to be one and a half hours. It always starts out in a "slow" phase and ends in a "fast" phase. It is recommended that you calculate your sleep schedule yourself. Let's say you fall asleep at 12 at night, then the first two-phase cycle will end at 1:30 REM sleep, the next at 3:00; 4:30, etc. Accordingly, it is better to set the alarm at 7:30 and also at 9:00.
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Sleep at least 8 hours. The optimal rest for the prolongation of youth and performance is determined by this amount. Sleeping on weekends will not eliminate the harmfulness of daily sleep deprivation. The main thing is that oversleeping knocks down the rhythm and leads to difficulties when falling asleep.
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Physical activity. Sports, physical labor should be completed well in advance of bedtime (6 hours). And it is advisable to start the morning with gymnastics.
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Evening meal. Experts recommend finishing your daily menu with healthy carbohydrates. "Sleeping" products are pastries, cereals, cakes. If you are afraid of harming your figure, eat sweet curd, dried fruits, drink kefir, warm milk with honey.
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We replace the TV with a book. If you are prone to insomnia, do not disturb yourself with action films, thrillers, science fiction, or political debates. Under the prohibitions of drama, horror, comedy. Choose quiet reading for relaxation.
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Fragrant herbs. Ideal for falling asleep are infusions of lemon balm, motherwort, St. John's wort, oregano, wild rosemary, mint, willow-herb, lavender, wormwood. Pads with aromas of pine needles, chamomile, lavender, oregano, lemon balm help. Relaxes crushed dill seeds, hop cones, juniper, fireweed leaf.
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Bath fees. You can make a collection of hop cones, mint, wormwood, dill. Each species is 100 g + 5 liters of water, leave for 2 hours. 7-10 daily baths are recommended. The second option: 100 g sweet clover + thyme + 2 liters of boiling water. 10 baths are said to help normalize sleep. The third option: 100 g of motherwort is insisted in 2 liters for 2 hours. This is enough for a bath. The duration of therapy is 10 sessions of 20 minutes / every other day.
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Wormwood tincture. Ideally relieves stress, promotes falling asleep. Wormwood seeds are passed in a coffee grinder, the powder is poured with oil 1: 4 (take a tablespoon for measure). A week stands in the dark, with the obligatory daily shaking. After straining it is ready. Reception: 3-10 drops of sugar before bedtime. With increased excitability, you can take 1 … 2 drops 2/4 times during the day.
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Sleeping place. It is better to refuse fashionable silk underwear. Linen, poplin, cotton contribute to falling asleep. The bed must "breathe", so fluff is not the best option. Give preference to bamboo fillers, wool.
Outcome
Due to their habits and lifestyle, everyone chooses the appropriate method and method. In any case, you need to not focus on insomnia. Experiences because of her only aggravate the condition, and excite the nerves. Positive thoughts and pleasant thoughts are a surefire way to fall asleep quickly.
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