Frequent insomnia contributes to the development of chronic body fatigue, because sleep is the only powerful way to restore strength. Due to regular lack of sleep, a person faces a nervous breakdown. Lack of sleep is one of the main problems of modern people. How to fall asleep in 5 minutes? What needs to be done for this? Such questions worry many people suffering from insomnia.
Causes of Sleep Disorders
In order to know how to make yourself fall asleep, first of all, it is necessary to eliminate the causes of sleep disturbance. Insomnia can be caused by the following problems:
- heart and vascular diseases;
- hunger;
- painful sensations;
- viral diseases (colds);
- stress at work;
- as a result of taking medication;
- the presence of external stimuli (noise).
How many hours do you need to sleep to feel good?
Experts studying the duration of sleep and its main indicators argue that an 8-hour sleep is optimal for maintaining the beauty, youth and health of the body. Moreover, each person is an individual organism: one needs 10 hours to sleep, another 5 hours is enough. Therefore, it is important to determine how much time you need to relax at night in order to feel fit.
There is a very simple way for this. Wait for a vacation and find out how much time you need to sleep at night. This is a great time to experiment - no need to wake up on an alarm clock. This knowledge is very important for building your own sleep mode. Adhering to it, you will no longer need to puzzle over the question of how to fall asleep in 5 minutes.
Sleep and interior
It often happens that even after you have drunk a couple of drops of valerian or mint tea, the dream does not go on, and you seem to become the hero of the story “How not to fall asleep at night at home?”. What to do? How to fall asleep right away?
Often, the cause of frequent insomnia is hidden in your interior. Therefore, a good arrangement of a berth is the key to high-quality and fast sleep. It is known that pastel colors in the interior soothe nerves, relieve stress and have a beneficial effect on sleep.
A core attribute such as a bed is also important. It should be a comfortable place to relax: the mattress is hard, the pillows are thin and preferably filled with herbs or buckwheat. Silk is not recommended to be used, because only in films is it so popular and elegant, in fact, it does not live up to expectations and contributes to insomnia. Silk is a slippery and cold material, under which it is not very pleasant to relax, especially in winter. Use natural cotton underwear, so you can ensure a quality sleep.
The basic rules of REM sleep
- Fall asleep for at least 8 hours. This will ensure a normal rash and establish a sleep pattern.
- Do not worry too much about insomnia - any experience only aggravates it.
- It is advisable to go to bed before midnight and at the same time.
- To develop a sleep reflex, it is necessary to carry out the following rituals every evening: changing clothes, brushing your teeth, preparing the bed.
- Before going to bed, it is necessary to ventilate the room. It is known that fresh and cool air in the room contributes to a quick fall asleep.
- You should never lie down on an empty stomach, but overeating is also not recommended. The best sleeping pill is, oddly enough, sweets. But they should be used in moderation, otherwise soon the extra pounds can be obtained as a dowry to sleep.
- Active sports should be done at least 6 hours before bedtime. The nervous system is particularly aroused by physical activity. Morning exercises should also not be neglected.
- Only positive thoughts contribute to the fight against insomnia.
- Comfortable pillow, bed and other attributes of a berth. Woolen socks, if it's cold, comfortable underwear - all just for the sake of quality rest.
- Lack of extraneous sounds (too "noisy" hours, music, radio). They distract and power the brain. If you cannot fall asleep due to sounds outside the wall or window, you can use headphones.
How to fall asleep in 5 minutes? Key recommendations
If insomnia has been tormenting for several days already, it's time to take the body out of this state. Are you interested in the question of how to fall asleep in 1 minute? High-quality and fast sleep will ensure strict adherence to the following recommendations:
- Read a boring book before bed or watch a tedious movie.
- Take a soothing bath with a few drops of oil (essential) or sea salt.
- Drink a cup of milk or a glass of kefir (yogurt) before bedtime. Dairy products contain tryptophan, an amino acid that promotes the production of serotonin. The latter, in turn, relaxes the body.
- It is undesirable to drink alcohol at night, as they negatively affect the quality of sleep itself.
- Ensure complete absence of light. It negatively affects the brain, does not allow it to relax and rest.
Traditional Medicine Recipes for Healthy Sleep
Many people suffering from insomnia, of course, are not interested in the question of how to fall asleep for an hour. On the contrary, they are looking for reliable ways to dive into a deep sound sleep. In this case, the recipes of traditional medicine are very appropriate, which in the shortest possible time will help restore the correct sleep regimen.
- Brew a teaspoon of mint, add a little honey to the tea leaves and drink before bedtime.
- Put flowers (lavender, chamomile, geranium, mint) next to the pillow.
- Pour a tablespoon of dill with boiling water (1 glass) and insist for about 2 hours, drink before bedtime.
- Prepare a tincture of wormwood roots: two tablespoons of these roots (crushed), insist in 400 ml of water for no more than 2 hours, drink before bedtime.
Techniques and exercises for REM sleep
You can cope with insomnia using special exercises or techniques. They will tell you how to fall asleep in 5 minutes and plunge into a sound, healthy sleep.
The Chinese methodology contains methods by which it acts on active biological points, as a result of which the problems associated with insomnia will be left behind. For example, you must click on the gap between the eyebrows for 30 seconds. The second way is massaging the auricles the same time clockwise. You can also try kneading the fossae (about 5 minutes daily before bedtime), which are located on the wrist from the inside (namely, under the protruding bone).
The relaxation method involves performing simple exercises. For example, you need to lie on your back, close your eyes and relax. Then - take a deep breath and begin to observe your feelings in different parts of the body (from feet to head). Exercises perform about 5 minutes daily.
Sleep Disorder Prevention
- Refuse salty foods at night.
- Exclude from the menu drinks that invigorate, fatty foods and foods containing protein.
- Do not conduct emotional conversations, do not watch exciting films and do not read fascinating books before bedtime. Also, do not spend much time in front of a laptop.
- Avoid daytime sleep, as it can become a serious hindrance to nighttime sleep.
Only an integrated approach to the problem of sleep disturbance, the application of the above recommendations and compliance with the rules will help to quickly cope with insomnia. Avoid stress, lead a healthy active lifestyle, learn to relax properly - and then a good sleep is guaranteed to you!