How to get rid of sleep problems in a short time? Why does not a person get enough sleep?

What should I do to improve my sleep?

A full-value sleep is as important to your health as proper nutrition. Given the intense rhythm of modern life, there is very little time left for sleep. As a result, many people suffer from lack of sleep and insomnia. Let's figure out what should be done to quickly fall asleep and feel cheerful and rested in the morning.

Why can not a person fall asleep? Causes of

1. The state of the nervous system .Impressive and overly emotional people are more prone to insomnia than
2. Stress. Problems at work or in the family are very hard to get out of my head. As a result, you are thinking this all before going to bed and instead of sleeping
3. Health problems. If a person has a malfunction in the cardiovascular or endocrine system, in the genitourinary sphere, there is some kind of injury or inflammation, this can all cause sleep disturbance.
4. Change of mode. Long-term moving, working at night or shift, changing the time zone adversely affect the human ability to fall asleep.
5. Incorrect food before bed .If you eat strong coffee or tea late at night, spicy meals and alcohol, then insomnia is provided to you.
6. External factors .This includes a new place to sleep, noise on the street or neighbors, too much room temperature, bright light outside the window, etc.

Medications for sleeping: pro and contra

It would seem, why make any effort on yourself? You can not sleep - take sleeping pills. But not everything is so simple. Drugs are aimed at eliminating insomnia itself, they will not affect the causes of its occurrence. In addition, there are a number of drugs that are addictive, and soon you can not fall asleep without them at all.

The most effective cures for insomnia that are not addictive:

1. Melatonin is a chemical analogue of the sleep hormone. Adjusts the sleep-wake cycle, has a sedative effect
2. Donormil - a sedative and hypnotic, makes sleep more lasting and quality. A person wakes up fully rested.
3. Melaxen - often assigned when changing time zones. It normalizes biorhythms, helps to fall asleep quickly and do not wake up all night
4. Imovan - used to treat chronic insomnia. Normalizes mental state, relaxes muscles and nervous system, helps to fall asleep

Doctors warn that it is possible to take sleeping pills only according to doctor's instructions. Only the doctor will understand the reasons for the lack of sleep and appoint a suitable medicine.

The soothing herbal remedies are considered the safest. These are infusions of valerian, hawthorn, motherwort, hop cones.

Safe ways to fall asleep

Get rid of insomnia without chemicals is quite realistic, you just need to turn to folk medicine. But here it is important to understand that folk methods are effective with short problems with sleep.

• Compliance with the daily routine. If every day to go to bed and get up at the same time, then the adjusted biological clock will itself help to fall asleep.
• Aromatic oils .Sleep help lavender, chamomile and butter hop. For the effect, 1-2 drops of oil in the aroma lamp
• are sufficient. Herbal cushions. You can make them yourself. Take cones of hops, pine needles, fern leaves, mint, geranium, oregano. You can use one kind of plant, you can combine several. Dry the greens and stuff it with pillows. You can place them on the battery, or you can put small bags of fragrant herbs directly under your pillow
• Tincture and decoction of valerian or hawthorn. Tincture can be purchased at any pharmacy. To cook the broth, take 1-2 tablespoons.roots of valerian, pour 200 ml of boiling water and let it brew for 30 minutes. Take 1 tbsp.several times a day after meals. With this decoction you can also take a bath, but then the grass should be poured 2 liters of boiling water. Similarly, you can prepare and decoction of the fruits of hawthorn
• Milk with honey .A warm and sweet drink will instantly relax the nervous system and set you up for the right harmony.

How to prepare a room for sleep correctly? What determines the quality of sleep?

In order to get enough sleep, it is important not only to know how to sleep, but also where to sleep. What should be the bedroom, so that the dream was as healthy and full as possible?

• Well, if the bedroom is located away from noisy roads and overly active neighbors
• In the bedroom, there is no place for flowers and pots with a sharp intrusive smell.
• The color scheme of the room should be calm, pastel, without bright and large ornaments
• It is advisable to hang blinds or thick curtains on windows, so you will not be disturbed by street lights, the morning sun or the full moon.
• The most suitable temperature for sleep is 18-21 °FROM.Be sure to ventilate the room before going to bed. Fresh air promotes a full sleep, and your body can recover in a shorter time. In the warm season, the window can be left open all night, but only to make sure that there is no draft

. What should be the ideal bed for sleep?

• After the sleeping room, it was the turn of the bed. Let it be quality, made of natural wood. On this piece of furniture it is better not to save the
• . It is advisable to choose the width of the bed based on the size of the room, but it is worth considering some standards for your own convenience. If you choose a bed for one, then it will be enough for you to have a width of 1 m. If you are sleeping with your mate, then choose a bed with a minimum width of 180 cm.
• Choose a mattress for personal feelings, but it should not be too hard or too soft. Such extremes can cause back pain. The same with pillows, choose the ones that are convenient for you. Ideally, the presence of orthopedic mattress and pillows
• Bed linens buy natural, pleasant to the touch, with beautiful patterns, but without bright color spots. Aggressive colors in bed will only annoy

How to prepare for a sleep yourself? What can not be done before going to bed?

In order to fall asleep every night, try to follow a few simple rules:

1. Always adhere to the regime. And on weekdays and on weekends go to bed at the same time.
2. Spend an hour before sleep without a computer, TV or tablet. This will give time to your nervous system to calm down.
3. Do not gorge on before going to bed. Having dined supper, you will achieve that the body will be busy digesting, instead of recovering.
4. One hour before sleep, you can take a warm, not hot bath
5. In the evening, do not drink invigorating drinks. This is not only coffee, but also black and green tea. It is better to prepare a herbal decoction or milk with honey.
6. Before going to bed it is forbidden to think about problems and remember bad things. Your brain will be digesting the whole night and think about these situations, which can be the reason for the very early rise of the

Yoga for a good sleep: maximum relaxation and sleep

Regular yoga classes help a person to control their emotions, increase resistance to stress and learn to get rid of the accumulated negative.
In yoga, there are several asanas that help normalize sleep and relax the nervous system. Sit on the floor, straightening your legs.

Pashchimotanasana

1. .Socks pull on yourself, and push the lower part of the knees to the floor
2. Grasp your legs and keep your back straight
3. Pull your back forward and up. If necessary, help yourself with the hands
4. Now relax the back and lower it to the feet. Top of the head pull forward
5. Free breathe 30-60 seconds
6. To get out of the asana, take the waist back, bend over the chest and back, lift the head. Very slowly lift your back to the upright position

Shavasana

1. Lie on the floor, on the back
2. Hands spread a little along the trunk with the palms up
3. In this position, spend 10-20 minutes
4. At the time of concentration, focus on the breath. First breathe deeply, and then - easily and calmly

Reading and sleeping. Why is it important to read before bedtime?

• Reading before going to bed is a good habit that promotes a quick falling asleep. But not all books are suitable for a good sleep. For example, thrillers, horrors, books with a tense plot it is better to leave for a light time of day. Before going to sleep, do not overload yourself with negative emotions.
• During the reading, the nervous system calms down, and the soft light of the night lamp relaxes. The nightlight should be behind your head, so it will not blind your eyes, but the pages will be well lit.
• Read better sitting, lean on the pillow, so eyes and back will not overextend.
• . Separately note the need to read tales to children before going to bed. This not only teaches children to books, but also helps to establish a close spiritual connection between parents and children.

When should I go to bed to sleep? At what time is it easier to fall asleep?

• People used to live by the sun. We went to bed at dusk and got up at dawn. Scientists have proved that such a rhythm of sleep is optimal for the human body. But, given the characteristics of modern life, this mode can be adapted to your personal needs.
• Many biological processes in the body are repeated cyclically. A lot of scientific research has established that our organism is most active from 8am to 6pm. Then begins the decline in activity, the lowest level of which is achieved at 21-22 hours
• Therefore, it is best if you manage to go to bed at 22 hours. At this time you are the most relaxed, quickly fall asleep and by the morning you will feel fully asleep

How quickly to fall asleep: advice and feedback

Ivan : "When I was a student, there was no regime. I fell asleep and got up, as it turned out. Sometimes I could get sick at midnight with insomnia, but I could not sleep properly. It all set up itself when I went to work. The constant regime helped to cope with insomnia. Now I go to bed at 10 pm, get up at 6 am full of strength and energy. "

Maria : "I had a habit of carrying problems from work home. The whole evening they pondered and sought solutions. Often, and lay around without sleep for a long time. As a result, she was always irritated and tired. Even with her husband scandalous. But on vacation everything was fine, no problems disturbed me, my sleep was adjusted, and my husband reconciled. So now I leave work at work, and in the evenings I enjoy socializing with my family. "

Natalia : "I am very emotional person, and I always had difficulties with falling asleep. Help me different ways: the husband makes an easy relaxing massage, sometimes I take valerian or motherwort, and warm milk with honey helps also. "

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