Can’t fall asleep? And somewhere out there, the son of her mother’s friend — the one who has everything better than everyone else — sees a third dream. Well with you it became, how did you bring yourself to this life? Nervous, sleepy; the regime is disfigured, like the insides of an unfortunate person who was poured red-hot tin into his mouth. Well, it remains to resort to extreme measures, since nothing already helps. We hope that your sleep problems are not caused by the torments of conscience.
1.Keep yourself awake
I know. This makes no sense. Why do you keep yourself awake when you try to sleep?
You’re like a baby who tries to stay awake, but still falls asleep.
The paradox is that when you try to fall asleep, the opposite effect most often occurs: sleep, as they say, in one eye. A study at the University of Glasgow showed that participants who had trouble falling asleep were able to fall asleep more quickly with the help of “paradoxical intent” (PN). They were instructed to go to bed and try not to sleep by opening their eyes. And what do you think? Everything is asleep, and even faster than the rest.
2.Use the “4-7-8” sleep method
This method was first used by the scientist and thinker Andrew Weil. According to the creator, he lulls in just a minute. Its essence is that it creates a natural tranquilizer for the nervous system, which, increasing the amount of oxygen in the blood, slows the heart rate and releases more carbon dioxide from the lungs.
Here is what you need to do:
- Press the tip of the tongue to the sky directly behind the front teeth. Keep him in this position all the time exercise.
- Make a strong exhale through the mouth.
- Shut your mouth and take a leisurely four-second inhale through your nose.
- Hold your breath fully for seven seconds.
- For eight seconds, make a strong exhalation through your mouth with a characteristic whistling sound.
- Now repeat the above cycle three more times, and you will be happy.
Doctor do not approve the method, but cannot argue with efficiency.
3.Use progressive muscle relaxation
When you are lying in bed, slowly strain and then relax every muscle in your body. Start with the leg muscles. First foot, then calf, thigh muscles, buttocks, stomach, etc., gradually making its way to the neck and head. If you do not want to strain completely, you can repeat this exercise only with your toes, alternately straining and relaxing them 7 times. Strain your muscles for at least five seconds, and then relax for 30 seconds, no more. Then continue on to the head.
4.Listen to classical music
What could be more beautiful than wondrous classical music? What soothes the soul better than the flutes of God and the heavenly harps? Probably something, yes there is. And studies have shown that classical or any music with a tempo from 60 to 80 BPM (and this is 3 times slower than in VZM-battles), a regular rhythm, low tones and calm melodies can help put your wild organism to sleep.
In a 2008 study, students aged 19 to 28 who listened to relaxing classical music 45 minutes before bed showed a significant improvement in sleep quality. Therefore, the Nocturne of Chopin No.2, “Gianni Sikki” Puccini to help you, as well as the best Russian classical composer of the second half of the twentieth century.
The best predictor of fast falling asleep is warm feet and hands. This is indicated by research published in the journal Nature. The experiment participants were placed with a bottle of hot water near their legs, which expanded the blood vessels, thereby increasing the heat loss. This caused a redistribution of heat throughout the body and is believed to have led to changes that occur in the human body when it is getting ready for bed. That is, melatonin begins to stand out and the body hibernates.
The same result can be achieved by wearing nosy or even mittens. In the summer it can cause discomfort, but in the winter – just right.
6.Cool your room
For optimal sleep, the recommended bedroom temperature should be around 20 degrees. When you fall asleep, your body temperature decreases. And the cooler the room, the better. If the temperature is much lower or higher than recommended, then the phase of REM sleep begins – the stage with the highest brain activity. Metabolism is higher in it, spontaneous rapid eye movements occur, and sometimes small body movements occur. At this stage it is usually difficult to wake the sleeper.
7.Turn off your digital devices
When it gets dark, your body increases the level of hormones that cause drowsiness. That is why we are ready to get into bed soon after it gets dark.
But when you dig into a smartphone or even watch TV, you prevent the creation of hormones that cause sleep, keeping yourself awake. And it will turn out only if you really want to sleep, and the body is exhausted. From this it follows that for fast sleep it is necessary to turn off all the electronics with a bright screen at least an hour before bed. Then it will be easier to relax.
8.Live in darkness
In addition to turning off digital devices, you must turn off all the lights in your bedroom. Try to keep the room as dark as possible. First turn off the nightlight. You are a man, and no baba should scare you. If the lantern on the street illuminates the room, like a direct beam of a searchlight, then you should think about thick curtains or blinds.
9.Melatonin to help
Melatonin is a natural hormone that is produced in our body. If you have trouble falling asleep, then perhaps you are not producing enough high levels of melatonin. However, you can get it from the outside, as additives. In small doses, it is safe that in the long-term that in the short-term use. However, it can cause some side effects, such as morning drowsiness and too vivid dreams.
Talk to your doctor about the best dose, as this is an individual question. For adults, melatonin is administered in doses of 0.2 mg to 20.0 mg, depending on the reason for use.
10.The dream is on your side
If you want to quickly fall into a deep sleep, then roll over on its side. Snoring and stopping of respiratory movements occur much more often when you sleep on your back. In fact, the back is so closely associated with the cessation of breathing during sleep that doctors prescribe lateral sleep as a treatment. When you sleep on your back, gravity causes the tongue to relax in the back of the throat, blocking the airways and making it difficult to breathe. So lie on your side. And sleep is healthier, and the top is satisfied.
Squeeze a pillow between your knees, if you want to reduce the tension in the hips and back. In addition, make sure that your head and neck are properly supported by a good pillow.
In addition to these methods that help you fall asleep faster, you can make several changes to your lifestyle to maintain a good night’s sleep. Here are a few ideas for this.
- Such a boring thing as a graph affects even such a balding process as sleep. Just go to bed and wake up at the same time every day.
- Reduce the amount of alcohol you drink in the evenings, especially during the last few hours. Although, it would seem, alcohol helps Sleepiness and causes drowsiness. But the quality of sleep leaves much to be desired. How to live with it, frankly, it is not clear.
- Avoid heavy meals for 2 hours before bedtime.
- Exercise regularly, but not right before bedtime.
- Avoid drinking too much fluid before bedtime. Everything is simple: going to the toilet will not let you sleep well.
- Avoid long naps during the day.
- Create bedtime rituals that help you relax. Alcohol, as we have already understood, will have to be excluded from this list, and drugs – too expensive and unpredictable.
- Do not look at the time when you are trying to sleep. And then the thought that you have only 5 hours left to sleep will not let you calm down.
- Do not try to sleep if you do not feel sleepy.
- If you want to sleep – you need to sleep. Do not wait for nervous exhaustion, and go to bed. Unless, of course, you’re not at work.
As English playwright Thomas Decker said: “Sleep is the golden chain that connects health and our bodies together.” Therefore, do not take it for granted.