Often late in the evening or at night we return in bed, and when it is high time to fall asleep, we ask ourselves: “Well, why can not I fall asleep?” The reasons are different, and to fight some, unfortunately, can not be done. For example, some head injuries or heredity. However, incomparably more often, the causes of insomnia are much simpler. There are nerve causes (overexcitation or overwork, stress) and material - when something interferes with sleep. Below are some suggestions to help you fall asleep quickly.
To begin with - try to sleep less during the day. Of course, daytime sleep is very useful, but if you want to find a way to sleep with insomnia, they will have to sacrifice.
Take fewer brain stimulants. This is coffee, tea, alcohol, too sweet sweets.
Once and for all, forbid yourself a hearty dinner. Experts advise eating at least 6 hours before bedtime, and only low-fat food. Agree, this is quite interesting - after a hearty lunch we want to sleep for an hour, but after the same dinner it is almost impossible to sleep. But nevertheless, it is.
If something bothers you, but you are able to resolve the issue - do it. Do not put off this matter, think about how you will be proud of yourself, finally putting an end to an unnecessary headache. You must admit that in such a situation it is as if a mountain is falling from your shoulders.
Make sure nothing can disturb you when you fall asleep. If possible, turn off the phones, turn off the sound of the intercom, check if the iron-gas-light is turned off. Do not let unnecessary thoughts go to your head.
It’s more comfortable to fall asleep in the warmth, so if it’s the cold season now, put a heating pad in your bed and take care of a warm blanket.
Be sure to ventilate the room before going to bed.
If the problem “I can’t fall asleep” has long been reminiscent of myself, then try to understand yourself - why you cannot fall asleep on time. The essence of stress is that we subconsciously oppress the secondary functions of the body in favor of the so-called “combat” ones - those that are of paramount importance at the moment. The situation that triggered the stress passes, but the excitement remains. Try to overcome stress, analyze the situation and tell yourself that the problem is behind.
What bothers you can even be “put on the shelves." Write down the "urgent" problems on paper, then - describe your next steps, how you will solve them.
Do not start a new wave of emotions on the topic "only 5 hours are left, but I still can not fall asleep." New experiences, especially about this, guarantee you failure.
Compose a story. It can be monotonous. For example, if you like to play football, imagine how you enter the field, do a series of tricks, score a goal, and then run again after the ball. Such abstract thoughts contribute to sleep. Over time, even a reflex will develop - the body will seem to receive a command when you start to “tell” this story.
Follow the regimen - go to bed at least at about the same time. Thus, you also train your body - you teach to fall asleep at one time or another no matter what.
Now about medicine. Modern drugs, unfortunately, do not eliminate the cause of insomnia, but only drown it out. They will help only the first time, and then the body will get used to it and stop responding to these pills.
If you tell your grandmother from the village “I can’t fall asleep,” she will advise, of course, the herbal collection. Which one is most effective - will be prompted in a herbalist. Honey also does not hurt - eat one or two tablespoons daily.
In general, do not suppress your insomnia with handfuls of ineffective pills, but try to find the reason. You may have to visit a psychologist for this. Most likely, the problem lies on the surface, and it will not be difficult to solve it.