frequent insomnia contributes to the development of chronic fatigue of the body as a dream - the only powerful way to recuperate.Because of the 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 do I need to do?These questions trouble many suffering from insomnia.
reasons for sleep disorders
In order to know how to get themselves to sleep, you must first remove the causes of sleep disorders.Insomnia may be caused by the following problems:
- diseases of the heart and blood vessels;
- painful sensations;
- viral infections (common cold);
- stress at work;
- as a result of taking medication;
- the presence of external stimuli (noise).
How many hours of sleep you need to feel good?
Experts studying sleep duration and its main figures, claiming that 8 hours of sleep is optimal for maintenance of beauty, youth and health of the body.In addition, each person - an individual organism: one need 10 hours to sleep, enough for another 5 hours.It is therefore important to determine how much time is necessary for you to rest at night, to feel in shape.
For this there is a very simple way.Wait for the holidays and find out how much time you need to sleep at night.This is a great time to experiment - there is no need to wake up alarm clock.This knowledge is very important for the construction of their own sleep.Adhering to it, it will not have to wrestle with the question of how to fall asleep in 5 minutes.
Son and interior
It often happens that even after you drank a few drops of valerian or tea with mint, sleep is not, and you seem to become the hero of the story, "How not to fall asleep at night at home?".What to do?As soon fall asleep?
common cause of insomnia is often hidden in your interior.Therefore, a good arrangement bed is the key to quality and REM sleep.It is known that the pastel colors in the interior calm nerves, relieve stress and have a beneficial effect on sleep.
also important and a main attribute as a bed.This should be a comfortable place to rest: the mattress - hard pillows - thin and preferably with a filling of herbs and buckwheat.Linen is not recommended to use silk, because it is only in films such popular and elegant, in fact - do not live up to expectations and contributes to insomnia.Silk - this material is slippery and cold, under which is not very pleasant to relax, especially in the winter.Use underwear made of natural cotton, so will be able to provide a high quality sleep.
basic rules of REM sleep
- Cover at least 8 hours.This will ensure the establishment of normal precipitation and sleep.
- Do not worry too much because of insomnia - any experience only aggravate it.
- Go to bed before midnight, and it is desirable at the same time.
- To develop the reflex of sleep you need each night to perform the following ritual: dressing, brushing teeth, preparing the bed.
- Bedtime is necessary to ventilate the room.It is known that the fresh and cool air in the room contributes to the rapid fall asleep.
- should never go to bed on an empty stomach, but is not recommended to overeat.The best sleeping pill - is, oddly enough, sweets.But they should be consumed in moderation, and then soon you can get extra weight as a dowry to sleep.
- engaged in active sports should be at least 6 hours before bedtime.It excites the nervous system especially physical activity.Morning exercises also not be neglected.
- only positive thoughts contribute to the fight against insomnia.
- comfortable pillows, bed, and other attributes of a berth.Wool socks, if it is cold, comfortable underwear - all for the sake of quality rest.
- absence of extraneous sounds (too "noisy" clock, music, radio).They distract the brain and result in action.If you can not sleep because of the sound behind the wall or window, you can use headphones.
How to sleep in 5 minutes?Key recommendations
If insomnia tormented for several days, it's time to display the body of this state.Are you interested in the question of how to go to sleep for 1 minute?REM sleep quality and ensure strict compliance with the following recommendations:
- Read bedtime boring book or watch a boring movie.
- take a soothing bath with a few drops of oil (essential) or sea salt.
- Drink a cup of milk or a cup of yogurt (yogurt) before bedtime.In dairy products contain tryptophan - an amino acid that helps produce serotonin.The latter, in turn, relaxes the body.
- undesirable to drink alcoholic beverages at night, because they adversely affect the quality of sleep.
- ensure the complete absence of light.It adversely affects the brain, does not allow him to relax and unwind.
Recipes folk medicine for healthy sleep
Many people who suffer from insomnia, of course, is not interested in the question of how to sleep for an hour.On the contrary, they are looking for reliable ways to dive into a deep deep sleep.In this case, very relevant recipes of traditional medicine, which in the shortest possible time will help to restore the right to sleep.
- Boil a teaspoon of mint, add the tea leaves a little honey and drink before bedtime.
- Put a pillow next to the flowers (lavender, chamomile, geranium, mint).
- tablespoon of dill pour boiling water (1 cup) and insist approximately 2 hours, drink before bedtime.
- Prepare a tincture of the roots of Artemisia: two tablespoons of the roots (shredded) to insist in 400 ml of water no more than 2 hours before bedtime drink.
techniques and exercises for REM sleep
cope with insomnia can be with special exercises or techniques.They tell us how to go to sleep for 5 minutes and dive into the good night's sleep.
Chinese technique comprises methods by which the effects on biological active points, causing problems associated with insomnia, remain behind.For example, it is necessary to press the space between the eyebrows for 30 seconds.The second method - a massaging auricles same time clockwise.It is also possible to try to knead fossa (about 5 minutes per day before going to bed), which are located on the wrist from the inner side (namely, a protruding bone).
relaxation techniques provides execution of simple exercises.For example, you need to lie on your back, close your eyes and relax.Then - take a deep breath and start watching their feelings in different parts of the body (from the feet to the head).Exercises are performed about 5 minutes daily.
Prevention sleep disorders
- refuse savory dishes at night.
- Delete from the menu drinks that stimulate, fatty food and products containing proteins.
- not carry the emotional conversations, do not watch exciting movies and read the fascinating book before bedtime.Also, do not spend a lot of time in front of a laptop.
- avoid daytime sleep, because it can become a serious hindrance night.
Only a comprehensive approach to the problem of sleep disorders, the use of the above recommendations and compliance with the rules will help quickly enough to cope with insomnia.Avoid stress, lead a healthy active lifestyle, you learn how to relax - and then you are guaranteed a good night's sleep!