Experts have told that will help to fall asleep quickly.
Each of us from time to time you may experience trouble sleeping, even if we are not talking about chronic insomnia. American experts suggested 9 recipes for a quick dip in a dream.
1. Relaxation
Rapid day out with many special events, you demanded a large consumption of energy. Sometimes your body retains the spirit, even late at night, what prevents him to relax and to sleep. Do it yourself, try to distract myself from work and other worries to relax. Read a book, or just listen to peaceful music.
2. A warm bath
Receiving a warm bath or shower will benefit, even if you don’t need to fall asleep. As soon as you walk out of the bathroom into the room, the temperature of your body will fall sharply. And this reduction causes drowsiness by slowing heart rate, digestion and other metabolic processes.
3. Socks
Warm bath – not the only such focus. For changes in body temperature and fluctuations in the balance between warmth and coolness, you can wear socks. They expand the blood vessels and contribute to a more intense blood flow, which ensures an optimal temperature for sleep.
4. Exercises
It’s not about how to push the barbell or run around the house before bedtime. This refers to an exercise called “4-7-8”. Breathe the air for 4 seconds, hold breath for 7 seconds, and why exhale for 8 seconds. A relaxation technique allows you to change the rhythm of the heartbeat and to lower blood pressure – both of these indicators are associated with drowsiness.
5. Do not go to bed if you don’t want to sleep
If you do not experience any needs in the night stay, then to go in such as in bed, then give yourself a few sleepless hours. Without a state of sleepiness, the body will not rest. Even 6 hours is spent in sleep, which is more than enough to relax than 9-10 hours, during which you rotate in bed.
6. Relaxation during the day
Various relaxation techniques, aimed at relaxation of muscles and mind, you must practice not only in the evening before bedtime, but also during the day. This will greatly enhance their effectiveness and help you fall asleep faster.
7. To get out of bed
If you are tossing and turning in bed and can’t sleep, constant thoughts about it will not help to rectify the situation. B & b in your mind should be associated only with sleep and sleepiness, as experts recommend. So get up from the bed and try to do something, like solving a crossword puzzle, knitting, drinking tea, or preparing your wardrobe for the next day. Wait until then, until you again feel sleepy.
8. Watch
When you constantly look at the clock and thereby increase the level of stress. Especially if you can’t sleep, and each spent without sleep hour is perceived as a threat to their wellbeing. Set your alarm for the right time, but expand his face to the wall. This will help to calm down.
9. Paper and pencil
If in your mind are raging a variety of thoughts before sleep, it is better to present them with a sheet of paper. Write everything that’s bothering you, and it will help to quiet the excitement. Only do not use for this purpose a computer because the gadgets enhance the anxiety state and energy level, and the old familiar paper and pencil causes the opposite effect.
