After a tiring day's work sleep often been a relief from fatigue and bad mood.And after being in the sun, too, would do well to take a nap for an hour or two ... sleep well man climbs out of bed in a good mood, he is full of energy and ready for any job.But, unfortunately, quickly go to sleep does not always work.You can toss and turn in bed more than one hour, sadly counting the remaining time before the alarm clock.What are the causes of insomnia and how to sleep, if you can not sleep?Try to understand.
enough sleep - the basis of well-being
to sleep and feel good, man must spend a certain amount of sleep time.Usually it is about 8 hours.There are people who sleep 4 hours a day and at the same time cheerful, full of strength and energy, but it is rather an exception.
addition to duration of sleep is very important its quality.When a person is resting quietly in a comfortable environment, then to recuperate it would be enough, and 6 hours.
differ and biological rhythms of life.Someone stands up easily with the first rays of the sun, others rise before 10 am - a real disaster.In order not to suffer the question of how to sleep, if you do not sleep, you should try to reconcile their biological clock with the daily routine.To do this, select the appropriate schedule, postpone important matters on the part of the day when the body does not feel fatigue.
Causes of insomnia when a person really wants to sleep, he is only 10 minutes to fall asleep soundly.If the process is delayed, most likely he bestowed uninvited guest - insomnia.Note here that the reasons may be quite different.And what if you can not sleep?First you need to determine which was the source of the problem.These include:
1. Severe emotional or physical stress.Went to bed in a state of extreme stress, a person can not get rid of the obsessive thoughts about the events of the past day.As a result, the dream disappears completely.
2. A sharp change in the daily routine.Sometimes we have a long time to go to sleep, though, when a person usually does, it is long gone.With such problems faced by students preparing for exams, tourists falling in a different time zone, the people working in shifts.
3. Poor health.Headache or toothache, stomach cramps - these are real enemies of full sleep.
4. uncomfortable conditions.Uncomfortable bed, stuffy air, a new environment - all this prevents the rapid fall asleep and a good rest.
What prevents a comfortable bed?
not sleep at night, what to do?This question torments many people.In this first better understand to what can not be done just before bedtime.After that insomnia can leave itself.So, shortly before bedtime can not:
1. Firmly dinner.The last meal should be about two hours before bedtime.Gastrointestinal tract also need rest.If the body is busy digesting food, it will be difficult to fall asleep, and a rest will not.
2. Drink tea, coffee, and other tonics just before bedtime.
3. Take a hot bath.This procedure gives a feeling of relaxation, although the high temperature of the water will accelerate blood circulation, increase heart rate.Sleep after a shake-up is difficult.
4. Watch horror or psychological thriller.The strong emotional arousal, which will result in this view, is not conducive to a peaceful and early sleep.
Tools to help fall asleep faster
to sleep, if you do not sleep?To help in this matter may be some methods to ensure not only the rapid fall asleep, but also a complete rest for the whole organism.Recall the most popular methods:
1. Before going to bed you need to ventilate the room.Stuffy air and heat will not only get a good sleep, but may also cause nightmares.
2. Right to make the bed.Underwear should be made of natural materials and the need to lay it gently, without wrinkles and lumps.In such a clean and comfortable bed immediately want to sleep!
3. You can listen to pleasant relaxing music, classic better.It contributes to the rapid fall asleep watching a relaxing movie that does not differ too thrilling story.
4. If you get rid of the obsessive thoughts about various matters and problems that you can not, you can try to pronounce them in a whisper.This should be done slowly, all the while reducing the pace.Gradually, thoughts begin to get confused, and you fall asleep.
5. Try to comply with certain conditions.Go to bed and wake up in need at the same time every day.Even if you went to or slept late the next morning to get up at the usual time of need.In the evening, sleep would be much easier.
6. Helps to fall asleep faster and proven way of monotonous counting imaginary objects.What do you think?The sheep to fall asleep faster, to calculate the best fit.Many people fall asleep and have not mastered the first hundred of these cute animals.
Medications
Many people tormented question of how to sleep if I can not sleep, stop at the use of sleeping pills.This is not the best option, especially if medications purchased without a prescription.But if nothing else helps, instead of hard drugs you can try to make a night of soothing herbal teas: mint, lemon balm, thyme.Well it relaxes and brings thoughts in order valerian tincture.
