Increasingly, modern people have problems falling asleep. The reason for this may be the abundance of emotions and impressions received during the day. How to fall asleep when thoughts and feelings haunt not only during the day, but also at night?
Here are some tips to help you deal with this issue.
- Pay attention to the place to sleep. The bed should be comfortable and the bedding clean. Psychologists believe that the color of the sleeping set and the color of the interior of the room directly affect the emotional state of a person. Warm shades create a feeling of coziness and comfort, allowing you to fall asleep faster.
- Remember to periodically ventilate the bedroom. Indeed, in a stuffy room it’s quite difficult to sleep. In addition, there is a possibility that after sleeping in a room not filled with fresh air, your head may hurt.
- With an evening walk, you can speed up the advent of dreams. Perhaps the best place to go is the park. And walking along roads and trails is not recommended at all.
- How to fall asleep quickly? In the evening, do not overload your stomach with food. 3 hours before bedtime, prepare yourself a light dinner, and this will be enough. If suddenly you have a desire to try something, eat a banana or drink kefir. But no more than that.
- Some believe that with the help of evening physical exertion, causing a feeling of tiredness, you can easily solve the question: "How to fall asleep?" But this is far from the case. Exercise will only excite your body, further provoking insomnia.
- You can fall asleep quickly with a warm, relaxing bath. However, make sure that the water is not too hot. You can use sea salt or relaxing aromatic additives, such as chamomile or lavender oil.
- An hour before bedtime, take a mug of warm tea from herbs (anise, mint, chamomile). This drink has a calming and relaxing effect. You can also drink a glass of warm milk, but without the addition of honey or sugar.
- Reading a boring book helps some. Take the encyclopedia or volume of a novel that you tried to read more than once, and try to open it again.
- Do you worry about failures before bedtime? Or maybe your thoughts are busy thinking about plans for the future? How to fall asleep when the head is filled with ideas and thoughts? Try to get rid of thoughts in general. Try listening to your breath. It is believed that this is a good way to combat insomnia.
- Lying in bed, open your eyes and quickly look from one of your chosen subject to another. At the same time, try not to linger on your objects for a long time. After a few minutes, you will feel that your eyelids have become heavy, making you fall asleep faster.
- Try to imagine any picture or illustration, and then try to delete and zoom it (as in the camera). After that, you can try to rotate the imaginary image. If everything is done correctly, then this method will be a very effective tool in the fight against insomnia.
- Scientists have proved that vitamin E affects the well-being of a person. Its deficiency causes depression, fatigue and insomnia. Include in your diet foods that contain this ingredient (avocados, nuts, vegetable oils) and regularly take vitamins.
- Another way to fall asleep is as follows: lie on the bed, relax all the muscles and close your eyes. Without opening the eyelids, roll the apple up. This position is considered the most natural during sleep.
- Tighten all the muscles in your body for 30 seconds, and then relax. Repeat this action 3 times. This method accelerates the process of falling asleep.
- You can calm down and distract from daily problems with the help of meditation. Turn off the light in the room, light a candle and look at the fire. Gradually, you will stop thinking about issues that concern you and will fall into an unusual and pleasant state when all thoughts seem to disappear.
Pleasant dreams!