The physiology of sleep is unique and has not yet been fully understood. A person, as a highly organized creature, regularly needs a certain amount of sleep per day (on average, 6 to 9 hours).
The rhythm of modern life, latent stresses, the intensity of the informative flow keep the nervous system in constant tone. And in the evening, when the body is physically tired, the problems experienced can prevent you from relaxing and falling asleep.
Now insomnia is not just for the elderly... She is getting younger every year. How can you fall asleep if you can't sleep? What to do so that sleep does not make you wait so painfully at times?
What prevents you from falling asleep quickly
If we are not talking about pathological abnormalities of sleep, normal, rapid falling asleep is not at all promoted by emotional overload, experiences, fixation on the problem, as well as physical overexcitation and, oddly enough, a full stomach.
Scrolling through the situation, continuing an argument with an imaginary opponent, indignation at oneself for an untimely reaction or response - it is often daytime experiences that prevent people from falling asleep softly and quickly.
For some, "and sleep does not go" on an empty stomach, but this is more a habit than a need.
During sleep, colossal changes occur in the human body: enzymes and hormones are produced, cells divide, the nervous system is actively working ...
The food taken before bed “distracts” the night processes, loading the organs with additional work, which already have something to do. Often, those who like to eat at night have a heavy sleep with nightmares, after which the person does not feel rested at all.
If you cannot sleep and a person does not know how to fall asleep, you should pay attention to the environment: perhaps the light of the street lamps is too bright, the temperature in the room is not comfortable, or there are some other, hardly noticeable at first glance, irritants.
What to do before bed to get to sleep quickly
If you have problems falling asleep, you need to pay attention to the mode in the evening. If daytime activities are not related to physical activity, regular evening sports (but no later than 2 hours before bedtime) are useful.
It can be jogging or relaxing one-hour walks in the fresh air. The recommendation does not apply to extreme sports, in which the developed adrenaline is unlikely to be an assistant here.
Do not overuse evening workouts, as well as making them too intense.
The acceptable amount of workouts is 3 times a week.
It is imperative to finish classes with a shower of a comfortable, relaxing temperature. When a person is busy with physical work during the day, and in the evening he does not know how to fall asleep, if he cannot sleep, the advice to engage in calm, creative activities before bed is suitable.
For example, such an unusual, but effective activity for tidying up the nervous system, like modeling from clay or simple plasticine.
Psychologists are increasingly emphasizing that it is important for a modern person to look for ways of self-expression through art, creativity... The process of creation brings feelings and emotions in order, positively distracts from the daily hustle and bustle.
Effective breathing technique: 4-7-8
One of the methods of rapid relaxation that is effective from the point of view of physiology is the method of the American innovator doctor Andrew Weil. It is based on the principles of ancient Indian breathing techniques. It consists in "replenishing" the lungs with oxygen, which has a relaxing, calming effect on the body and, according to the creator of integral medicine, Weil, "becomes a kind of tranquilizer for the nervous system."
The technique is called "4-7-8", since this is the optimal number of seconds and the sequence in which it is necessary to work with breathing.
In a lying or sitting position (whichever is more convenient), calmly exhale a maximum of air through an open mouth.
This is followed by a calm, even breath through the nose for 4 seconds.
For the next 7 seconds, you need to hold your breath.
A full exhalation is carried out slowly, through the mouth, for 8 seconds.
This sequence must be repeated at least 4 times.
The method organizes thoughts, makes breathing deep and slows the heart rate, and, according to many practitioners, is very effective for insomnia.
Dr. Weil recommends a “news diet” at least once a week to combat stress. To give up reading and watching the news, to exercise regularly, to pay more attention to the beauty of the world around us, to follow the diet - this is the recipe for proper sleep from Andrew Weil.
It is worth using it to forget about the questions: “how to relax”, “how to fall asleep if you cannot sleep”, “why doesn’t sleep come quickly” ...
What is useful to eat to quickly fall asleep
To the question "What is better to eat right before bedtime: an apple or a candy", the correct answer is: "Half a glass of water." Opinions on this matter differ from person to person, but we are talking here about expediency, health benefits and improving the quality of sleep.
In modern world a person who cares about their health is simply obliged to monitor their diet... Best of all, when choosing products for yourself, rely on research in the field of nutritionology - a young science dealing with the issues of balanced nutrition.
In many ways, a person's diet determines his health and physical condition. In the evening, foods containing the amino acid "tryptophan" are best suited, which the body needs to produce melatonin, a hormone primarily responsible for the daily functioning of the nervous system, for normalizing sleep, a hormone that "fights" depression and nervous disorders.
That is why a glass of milk with honey (who has no allergies) before bed has long been considered the best sleeping pill - milk is an excellent source of the essential amino acid, and honey, in addition to a huge list of trace elements and vitamins, contains glucose, which in turn is needed to produce another hormone - serotonin, which is related to a good mood and helps to cope with depression.
Tryptophan is found in varying amounts in cottage cheese, hard cheese, oatmeal, cocoa, and some types of nuts. And here is a short list of foods that contain the hormone melatonin itself: bananas, cherries, carrots, tomatoes. Of cereals, it is better to give preference to barley or rice. From meat - turkey.
What to choose drinks for insomnia
Coffee, any tonic drinks, black tea are best consumed in the first half of the day, as the substances they contain, in particular caffeine, prevent the production of the "sleep hormone".
If you can't sleep, it is best to pamper yourself with a blend of herbal or fruit teas.You can buy a ready-made composition, of which there is a very rich selection today, but to get aesthetic pleasure from the preparation process, you can blend the drink yourself, choosing herbs and fruits in accordance with personal preferences.
It is important to at least briefly familiarize yourself with the properties of the plants selected for making tea. Chamomile-mint herbal tea is considered a classic. Its sedative, anti-inflammatory, analgesic effects have been known since ancient times. Lemon balm and hop cones, which are sold at the pharmacy, are very good for an evening relaxing tea.
Aroma and hydrotherapy
The simplest and cheapest cure for insomnia is valerian. The infusion of this medicinal plant, better - concentrated, should be at hand if you are not sleeping.
As a rule, to fall asleep, it is enough to do three deep breaths in turn of each nostril... This simple method can be used at night, with unwanted awakening. The use of aromatic oils is recommended for people who are not prone to allergies.
They can be used in special devices (arolamps, medallions), and by dropping a few drops on a piece of damp cloth. If the scented cloth is placed at the head of the bed, or on a battery in winter, the evaporating essential substances will fill the room with a healing scent.
However, aromatherapy should be treated with extreme caution as essential oils have a powerful effect on the body. For example, juniper and basil oils should not be chosen by pregnant women; sage, thyme and rosemary are contraindicated for hypertensive patients.
Many cultures use water for relaxation treatments. For some people, if they cannot sleep, it is enough to hear the sounds of flowing water to quickly relax and fall asleep.
The maximum effect can be achieved by taking full or partial baths with the addition of infusion of medicinal plants and herbs to the murmur of a small table fountain.
To prepare a bath, they use either ready-made pharmacy sedative preparations, brewing herbs according to the instructions, or, just like with tea, select them according to individual preferences.
The water should not be too hot - this can put unnecessary strain on the heart.
The recommended temperature is 36 degrees, but since each person has his own thermal perception, then everyone should choose the water temperature for himself according to the principle of comfort. Home hydrotherapy will have the maximum effect in case of difficulty falling asleep, if it is carried out in a course of 10-12 times on average for 7-10 minutes.
ASMR technique (ASMR)
A unique, relatively new (the first mention of the use of the abbreviation occurs in 2010), which has attracted millions of users, a method based on a physiological reflex reaction to a completely specific video or sound stimulus. The threshold for this reaction is different for all people, as well as the material that stimulates the reaction. There is still no scientific explanation of the sensations arising in a person for the types of irritation used in the technique.
The essence of the process is as follows: with the help of special video or audio recordings (in the technique they are called "triggers" from the English "trigger"), certain pleasant sensations are caused, a state of relaxation is achieved, some experience a slight, pleasant numbness in the nape - a physical sensation on the skin called "goosebumps". The same recording affects different people in completely different ways.
The point is in the power of perception, in the organization of the nervous system and in personal psychological experience.
In audio recordings, rustling sounds, various quiet taps, natural soft noises, and whispers are used.
The footage is based on slow, very fluid, repetitive actions, such as folding and unrolling rustling material or bubble film in low light.
Only well-groomed hands are visible on the screen in close-up.
Some variations add a soft whisper. The principle of the so-called "role" triggers of ASMR, involving the viewer in the process, is based on the individual ability of some people to perceive personalized attention from another person. The roots of this ability, as well as the question: why some have a physical reaction to such attention, while others do not, are not known to neuropsychiatric specialists.
One thing is certain: this method leaves no one indifferent. If you can't sleep, if the question "how to fall asleep" is relevant, you need to choose the entry that has the maximum impact. The ASMR method, by the way, can be taken into account by young mothers: a heart-to-heart talk in your ear helps to lull some children faster than lullabies.
Anyway, insomnia, difficulty falling asleep is a signal of the nervous system about the imbalance that has arisen. The most correct will be to direct a small effort to identify the reasons for this.
Perhaps it is enough to rethink the influence of certain phenomena and processes on life.
Maybe the person needs to take a little time out to look at themselves and their problems from the outside. It is important to hear in time the calls from your own body in the general stream in order to prevent a slight imbalance from developing into a truly serious problem.
Remember that outer beauty depends a lot on healthy and sound sleep. Therefore, you should not neglect them in any way.
Thank you good advice.