Every person in life has had moments when the window is a dark night, in the house opposite there is not a single window lit, all the households, including a cat, are sleeping peacefully, and you gaze into the darkness and can not get into the sleep of sleep.
You, having got overnight like a horrible thing, climb the next morning on the Internet, trying to find there the answer to the question " What if you can not sleep ?", Try to apply all the subtracted recipes the next night, but nothing works.
A familiar picture?
If so, then I'll try to help you.
If you can not sleep, live it right!
The quality of sleep is directly proportional to the way we live.
It's no wonder that those who turn huge capital, lead the lives of people or just have too nervous work, sleep badly.
If you do not know what to do to fall asleep, here's my first tip: try not to overload your nervous system during the day, otherwise insomnia is guaranteed to you.
I understand that it is not easy to do this, but still try with all the forces( sedatives, meditation, breathing techniques) to learn to relax, otherwise you will ask for a long time what to do if you can not fall asleep.
Easy to sleep helps also:
- A healthy lifestyle and no bad habits.
- Regular sports activities and daily outdoor walks.
- Proper nutrition, eliminating overeating at night.
- Positive thinking( a person who is constantly angry, envies someone, draws a negative into his life, it is this negative that prevents you from falling asleep).
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Confidence in the future.
If you stand firmly on your feet, you will never suffer from insomnia because of disturbing thoughts "How to survive on this salary?", "Where to get money for food?", Etc.
What to do if you can not fall asleep: do not practice before going to bed by running it
Very often, without knowing it ourselves, we start doing what the dream does completely, leaving us only silent moaning "I can not fall asleep. What should I do?".
If you want to enjoy a sound and healthy sleep, at least 2 hours before you go to bed, do not:
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Watch TV.
The working screen highlights the glow that our brain perceives for daylight and therefore thinks that it is too early to go to bed, naturally it can not fall asleep.
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Work with a computer.
The reason is the same as with the TV.
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Read the tickling nerves of the book.
Actually, reading before going to bed is a very good habit, but do not get carried away with action-packed detectives or horror films, otherwise you can say goodbye to Morpheus.
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Eating caffeine.
About that in the evening you should not drink coffee, almost everyone knows, but a ritual tea-drinking shortly before sleep, for some reason, few people are embarrassed, and in fact there is also enough caffeine in tea to prevent you from falling asleep.
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Smoking or drinking alcoholic beverages.
First, it is harmful, and secondly, it works excitantly on the body and then blame yourself if you can not sleep for a long time.
"I want to sleep, but I can not sleep? Then I start to do something useful! "
This is exactly what my friend Natalya does.
She does not suffer from insomnia in the classic sense of the word, but occasionally runs into the fact that she can not fall asleep.
Previously, she did not know what to do to sleep, so she tossed in bed, irritated at herself for not being able to sleep, finally driving the rest of her sleep.
Maybe her torment continued for a while, if Natalia had once taken offense at a dream that did not want to come, she did not decide to get out of bed and do something useful, since she still could not sleep.
Her gaze fell on a mountain of dried linen, and she began to iron.
Then, laying out the linen in the dresser, she somehow imperceptibly cleared it.
After vydrila 3 pots and after that I suddenly wanted to sleep.
The clock showed 3 am.
I did not even have to do anything to quickly fall asleep.
The alarm bell was for Natalia, of course, an unpleasant surprise, but getting up was not so painful as she imagined. But in the evening my friend fell asleep at 22.00, barely touching the head of the pillow.
Why is the correct daily routine important?
Now Natasha does not lie in bed, repeating the mantra "I want to sleep, but I can not fall asleep" if the dream refuses to enclose it in my arms.
I could not sleep for an hour - I got up and started doing something.
Fatigue will sooner or later wash you off.
What to do if you can not fall asleep: turn sleep in a ritual
Remember Academician Pavlov with his dogs, who after a sound signal started to salivate, because they knew: they will soon be fed.
I'll tell you that the person in terms of instincts and habits is not far away from the animals.
For example, a person who is used to starting a day with coffee, will complain that he can not wake up if the house has run out of coffee.
But in fact, he really does not want so much caffeine, as the usual ritual of drinking coffee.
Sleeping can also be turned into a ritual, so that your brain understands: soon you need to fall asleep.
Assume that to fall asleep, you can do so:
- At 21.30 you open the bedroom window for airing.
- At 22.00 you go to the shower, brush your teeth, smeared with creams, etc.
- At 22.30 you dress in a nightdress and go to bed.
- From 22.35 - until 23.00-23.30 read in the light of a night lamp.
Try to practice this retirement ritual for a few weeks in a row, do something to not even have to fall asleep.
What else can you do if you can not fall asleep?
All the tips that you have already received, will help you to normalize your sleep after a while.
And what if you can not fall asleep immediately?
How to help yourself?
There are several simple and effective recipes:
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Count lambs.
This is different.
Someone is convinced that mathematical exercises on the contrary provoke brain activity, and someone continues to be a fan of this technique.
I belong to the second group and I continue to do this exercise sometimes to fall asleep.
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Breathing exercises.
So, what should I do?
Lie down in a comfortable pose, in which you fall asleep best and begin to breathe in a measured and deep way, representing how all your cells are filled with oxygen.
Breathing exercises can be done if you can not sleep, or in order to calm down.
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Heated a little milk.
A teaspoon of natural honey or chamomile, melissa, mint or other soothing herbal tea - this will help you quickly fall asleep.
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Autotraining.
Try to convince yourself that you really want to sleep, so you directly feel like a dream starts to take you to your kingdom.
Autotraining, by the way, can be used not only to fall asleep.
These same exercises can be done to convince yourself of something else.
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Listen to some relaxing music that causes drowsiness.
There is even a separate program "relax & sleep", which can be downloaded to your smartphone.
Also you will be interested in ways how to quickly fall asleep,
set out in the video:
What if you can not fall asleep day after day?
The tips that you read now are more about people who do not have serious sleep disorders.
That is, they will help people who can not sleep from time to time.
If you have a chronic insomnia that has turned you both externally and internally into a walking zombie, then it's time to go to the doctor.
The psychotherapist will find out for sure what reason you can not fall asleep and what you need to do to adjust your sleep.
It can be, as a medicamental treatment, and usual sessions of a psychotherapy.
In any case, counting elephants or chamomile tea will not help you with chronic insomnia, only - an expert.
I hope I was able to help you and you will no longer have questions " What if you can not fall asleep ?".
I wish you a good sleep today and see something beautiful in your dream.