Medical statistics show that about 45% of adults suffer from sleep disorders to some extent. Getting enough sleep is extremely important, because with a lack of sleep, a person feels overwhelmed and exhausted, because of which the whole day turns into a continuous expectation of the upcoming evening, when, finally, it will be possible to put your head on a soft pillow, cover yourself with a blanket and fall asleep.
But sometimes, despite the insane desire to fall asleep, it just doesn't work out. The appearance of insomnia is influenced by many factors — from constant stress at work to unsuitable room temperature. In this article, we will talk about how to fall asleep quickly, and in the morning feel cheerful, the charge of which is enough for the whole day.
Absolute darkness will help you fall asleep quickly
Psychophysiologists consider it absolutely necessary for the production of the sleep hormone – melatonin, without which sleep will not be deep and full. Blackout curtains in the bedroom – must-have in the modern home. It is better to take out luminous objects, light bulbs on an air conditioner or music center – stick with plaster. An economical and mobile option for light insulation – special sleep mask, thanks to which you will fall asleep quickly. The same variant – the best solution if your half likes to read in bed until late.
Remove unnecessary noise
Some people can only fall asleep in complete silence, while others need sounds. Make the evening sound mode as comfortable as possible for yourself – remove a ticking clock from the bedroom, close the windows tightly after airing out, or turn on an audio recording of the sound of rain or birdsong, this will help you fall asleep quickly.
Climate control
18-20 degrees is considered the ideal temperature for sleeping. Be sure to ventilate the room before going to bed. If the window is not noisy, leave it open all night, this will help you fall asleep quickly. In the summer, when the air conditioner is used, and in the winter, when the heating is on, the air in the bedroom is too dry. Place a humidifier near your bed. Any containers with water can replace it – vases with flowers or dishes with floating candles. If you sleep in clothes, keep them soft and loose.
Reduce stress
Difficulties and conflicts unresolved during the day – one of the main causes of insomnia. At night, subconscious fears are activated. We are afraid of old age and uncertainty, we worry about change or lack of it, we are afraid of competition, we remember the insults and failures that have befallen us. Trying to solve the problems of the day, the brain begins to work in cycles, resembling a circus horse galloping in a vicious circle in search of a way out. Try to make it a rule to leave work matters outside your doorstep. Think about everything you can think about today at work. Don't bring relationship problems into the bedroom. Be eco friendly to yourself. Do everything you can before you go to bed and, without self-recrimination, put off until tomorrow what you cannot do today. Allow yourself the luxury of being just yourself.
Filter informationInformation overload – the main provocateur of insomnia. Don't be omnivorous! Learn to perceive important information and ignore the secondary without worrying about missing something. To fall asleep quickly, try not to watch TV or play computer games before bed. After such entertainment, the excited nervous system will take at least an hour to prepare for falling asleep. Instead, it is better to read a book, reading calms the mind and helps to relax. If you wake up in the middle of the night and cannot fall asleep – we advise you to have a very boring book on hand, such as a reference book or a textbook.
Use relaxation techniques for REM sleep
For effective recovery during sleep, our body needs relaxation of all the muscles of the body. Fortunately, the opposite is also true – if all the muscles of the body are relaxed, the person will automatically fall asleep.
You can achieve complete relaxation with the help of simple exercises. Lying on your back motionless, transfer all your attention to the sensations of the left hand – the coolness of the bed linen, the pulsation in the fingers. Concentrating your attention, feel how the hand relaxes and becomes heavier, attracted to the bed. After that, shift your attention to relaxing the forearm, shoulder – and then to other parts of the body. At first, the technique may take about half an hour. Over time, the skill of relaxation will be developed, and you will fall asleep quickly, somewhere halfway, in the process of relaxation.
Use autoconfiguration
Autosetup – this is a technique that helps to shift attention from extraneous thoughts and concentrate on a pleasant, sleep-promoting state. Lying in bed before you fall asleep, think about something calm and pleasant. About sea waves caressing you, about how you soar in the clouds, about rose petals touching your feet, about a green forest glade, about a bottomless blue sky.
Let this be the canvas for your most beautiful dream. The unconscious will do the rest. Sweet dreams!
Source estet-portal.com
Add a comment