Table of contents:
- Insomnia - the main reasons and ways to overcome it
- Insomnia treatment - two methods that work
- How to quickly fall asleep without medication and get enough sleep
- How to quickly fall asleep in a minute with sleeping pills
- Sleep music for insomnia - how to choose
- Why insomnia is dangerous
Everyone knows how important healthy and proper sleep is for every person. Moreover, not only its duration, but also its quality. But what if the clock is 3 am, and sleep is "in one eye"? Rather, read simple and effective life hacks that will help you fall asleep in just a minute. Well, as a last resort, two!
Healthy sleep is very important. It’s impossible to feel good without it. The body and brain will not be able to fully function. Many people have no problem falling asleep, but some have difficulty and do not know how to fall asleep quickly. We offer a full list of tips for what to do if you are not sleeping at all. And, of course, we deal with the main causes of insomnia. Contents of the article 1. Insomnia - the main causes and ways to overcome it 1.1 Irregular sleep schedule and methods of restoring it 1.2 Unhealthy diet 1.3 Stress 1.4 Depression or anxiety 1.5 Pregnancy 1.6 Some diseases 1.7 Some medications 2. Treating insomnia - two working methods 2.1 Sleep hygiene 2.2 Cognitive behavioral therapy 3. How to sleep fast without medication and get enough sleep 3.1 Do breathing practice 3.2 Buy blackout curtains 3.3 Avoid fast carbohydrates at night 3.4 Exercise 3.5 Visualize pleasant memories 4. How to fall asleep quickly in a minute with sleeping pills 4.1 Melatonin 4.2 Valerian root 4.3 Theanine 4.4 Magnesium 4.5 Side effects of sleeping pills 5. Music for sleep for insomnia - how to choose 5.1 Rhythmic or melodic? 5.2 Prayer or falling asleep technique 6. Why insomnia is dangerous Hide
Insomnia - the main reasons and ways to overcome it
Why does insomnia occur? There are several main reasons, from pregnancy to stress. To win the battle with an ailment, the first step is to establish the root cause of your sleep disturbance. There are different ways to fall asleep quickly, and if you are worried about insomnia, you should use them.
Sleep disorders, when you don't know how to fall asleep quickly, are faced by every third person on the planet.
Sleep irregularity and sleep recovery techniques
Constant changes in work schedules, intermittent sleep deprivation on weekdays, or sleep deprivation on weekends can all cause sleep problems. Try to go to bed and get up at about the same time every day, even on weekends. If you usually wake up at 7 am, then on rest days, get up no later than 8-9 am. This will help your body establish sleep patterns and regulate your circadian rhythm (internal clock). The body will feel drowsy and energized only at certain times. This advice is included in ways to fall asleep quickly and is effective and efficient.
Before wondering what to do with insomnia, analyze your diet. He is also responsible for the quality of sleep, for how quickly to fall asleep at night.
Valeria and other stars who have the status of mothers with many children
Singer Valeria is a mother of three adult children who were born in a marriage with producer Alexander Shulgin. But the heirs practically do not communicate with their abuser father. The singer's sons - Artemy and Arseny - got married one after the other. The elder's wedding took place in Switzerland; only the closest relatives of the couple were present at it. The youngest celebrated the grand event on a grand scale - all secular Moscow was invited to the celebration (except for his father Alexander Shulgin). Valeria's daughter is building a personal brand under the pseudonym SHENA.
Refined carbohydrates. Research has shown that eating large amounts of refined carbohydrates, such as white bread instead of whole grains, can worsen insomnia.
Alcohol. Some people think that drinking helps to sleep, but it is not.Conversely, alcohol reduces sleep quality and induces daytime sleepiness. Plus, drinks can knock down the circadian rhythm by degrees, which causes insomnia.
Caffeine. Many people use caffeinated drinks as a tonic. They work, of course, but they also disrupt your sleep. So do not drink coffee or other drinks several hours before bed.
Insomnia can be caused by hyperactivity, a condition where your brain simply cannot relax. In an agitated state, the body cannot psychologically prepare for sleep. To relax, don't sit late with work projects and try to let go of any worrying thoughts. How to quickly fall asleep and get enough sleep? Avoid stressful conditions during the day, complete work tasks, leaving time for rest in the evening.
Depression or anxiety
About 50–80% of people who experience depression and increased anxiety report problems sleeping. Depression worsens insomnia, and insomnia worsens depression. Anxiety also disrupts sleep, and poor sleep is a direct path to anxiety. All this resembles a vicious circle. How can you quickly fall asleep in this state? Of course, effective help is needed to cope with insomnia.
About 50-80% of people who experience depression and increased anxiety do not know how to fall asleep quickly
Insomnia during pregnancy is common. In fact, up to 78% of pregnant women cannot sleep well. Most often, sleep problems begin in the third trimester.
This is facilitated by a number of factors:
- Hormonal changes
- Physical discomfort
- Frequent need to use the toilet
Despite the fact that insomnia during pregnancy is a common problem, according to doctors, it goes away immediately after childbirth. But expectant mothers have to apply methods and methods of how to fall asleep very quickly in order to have a good rest and sleep at night.
Many diseases cause sleep disturbances. For example, apnea. This is a condition in which a person suddenly stops breathing during sleep. According to scientific evidence, 38% of people with sleep apnea suffer from insomnia. Restless legs syndrome is another common ailment that causes insomnia. The neurological disease causes discomfort in the lower extremities and disturbs the sleepy mood.
What other ailments do not allow you to fall asleep quickly and cause insomnia:
- Hormonal and thyroid disorders
- Neurological disorders, including Parkinson's disease
- Acid reflux or indigestion
- Chronic pain
Insomnia is a side effect of many common medications. In order to quickly fall asleep, they take medicine. And it can have the opposite effect. The main groups of drugs that cause sleep problems are:
- Antidepressants. Certain medications used to treat anxiety and depression can interfere with healthy sleep.
- Medicines for high blood pressure. It is believed that alpha-blockers reduce REM sleep, and beta-blockers reduce the production of melatonin, the sleep hormone.
- Steroids. Steroids, including those used to treat arthritis, can interfere with falling asleep. So it's best to use them in the morning.
Insomnia treatment - two methods that work
To fall asleep, you need to rule out any hyperactivity before bed.
Insomnia is problems with falling asleep or sleeping that last more than one or two days. Approximately one in three people on the planet face sleep disorders. Insomnia is especially common in the elderly. They often ask themselves what to do to quickly fall asleep. Unfortunately, not everyone knows how to correct violations. The main symptoms of insomnia are:
- You lie in bed for a long time at night and cannot sleep
- You wake up multiple times a night for no reason.
- You wake up early in the morning and will not be able to fall asleep again.
- You feel tired after sleeping
- You cannot sleep during the day, even if you feel tired.
- You are irritable and not focused during the day.
How to fall asleep with insomnia without drugs? We share two proven methods.
A good dream is the right mindset. To fall asleep, you need to rule out any hyperactivity before bed. Sleep hygiene will help you with this. Thus, you will learn how to fall asleep quickly without medication. Follow the points:
Every day, an hour before bed, turn off all gadgets and tune in to relaxation. For example, light a candle and wear a steam eye mask.
- Don't exercise 4 hours before bed.
- Don't watch TV an hour before bed.
- Avoid caffeine a few hours before bed.
- Do not take medications that contain caffeine before bed.
- Don't eat before bed or snack in the middle of the night.
- Avoid alcohol at night.
- Don't smoke before bed.
To fall asleep, you need to rule out any hyperactivity before bed.
Cognitive Behavioral Therapy
Cognitive behavioral therapy is a great cure for insomnia. The method consists of two parts - stimulus control and sleep restriction.
How does stimulus control work? Cognitive behavioral therapy goes beyond the basic principles of sleep hygiene. The purpose of the first part is to eliminate or control the factors that cause insomnia. Here are the basic principles of stimulus control:
- Wake up at the same time to regulate your circadian rhythm. This is one of the tricks of how to fall asleep quickly, at home it is easy to do it.
- Go to bed only when you feel like it. It is important to distinguish between tiredness and sleepiness. Fatigue is a state of low physical and mental activity.
But fatigue in itself is not a signal for sleep.
- Set your sleep hours. Stick to the schedule yourself or with the help of special applications.
- Do not go to bed if you are not planning to sleep. How to fall asleep quickly, and what's the fastest way? Go to bed only when you are sleepy. No need to read, watch TV, or eat in bed.
Cognitive behavioral therapy is a great cure for insomnia.
How does sleep restriction work? At first glance, it sounds illogical. In fact, restricting sleep really helps. But, according to doctors, it is better to practice it under the supervision of a therapist or psychiatrist. Restricting sleep includes several stages:
- First, you analyze your sleep during the week and write in your diary how much you sleep on average.
- For example, let's say you sleep an average of 6 hours every day. In this case, you need to get up, for example, at 8 in the morning. It turns out that you have to go to bed 6 hours before the wake-up time, namely at 2 am.
- A week after the start of therapy, you must add 30 minutes to sleep. That is, during the 2nd week, you should fall asleep not at 2 am, but at 1:30.
- At 3 weeks of therapy, add another 30 minutes and go to sleep at 1 am. Add 30 minutes each week until you reach 8 hours of healthy sleep.
During therapy, your doctor must adjust your steps and monitor your progress. Remember, you will feel tired for the first few weeks.
How to quickly fall asleep without medication and get enough sleep
Don't know how to fall asleep quickly? We will tell you about the most effective methods!
Don't know how to fall asleep quickly? We will tell you about the most effective methods!
Do breathing practice
The most popular technique is called "4-7-8". The method helps to calm down and relax before bed. Not sure how to fall asleep quickly at night, try this breathing technique:
- Place the tip of the tongue behind the upper front teeth.
- Exhale air through the mouth and make a whistle.
- We close our mouth and inhale the air through our nose, mentally counting to four.
- We hold our breath and mentally count to seven.
- We open our mouth and exhale quickly, mentally counting to eight.
- We repeat this cycle three more times.
Buy blackout curtains
How to quickly fall asleep during the day? Easily! Replace lightweight tulle with blackout curtains. Bright light affects our internal clocks, making it much more difficult to fall asleep during the day. Draw up the curtains of thick fabric and keep the sun out of the room. The darkness increases the feeling of sleepiness, as it forces our bodies to produce melatonin, a hormone necessary for healthy sleep.
Skip fast carbs at night
The food you eat in the evening affects sleep. Many studies show that a high-carb, low-fat dinner reduces sleep quality. And eating low-carb, high-fat foods in the evening helps you fall asleep. If you are tormented by insomnia, and you do not know how to fall asleep quickly, review your menu.
Go in for sports
Life hack, how to quickly fall asleep at night without sleeping pills - go in for sports in the morning, and not at the end of the day. Physical activity is very beneficial for healthy sleep. Exercise regularly to increase serotonin production and lower cortisol levels.
Visualize pleasant memories
Instead of thinking about problems and work issues before bed, imagine yourself in a place that makes you happy. The place can be real or fictional, the main thing is that you must completely immerse yourself in your fantasies, as you fall asleep. A simple technique to effectively combat accumulated fatigue will keep your mind busy with good thoughts. Now you know how to fall asleep quickly at night without sleeping pills at home.
Instead of thinking about problems and work issues before bed, imagine yourself in a place that makes you happy.
How to quickly fall asleep in a minute with sleeping pills
How to fall asleep quickly in 5 minutes - some begin to count sheep or elephants, and this helps. Some people cannot sleep without medication and buy sleeping pills. To quickly fall asleep with sleeping pills, you need to follow the instructions for the drug and take it just before bedtime. The doctor must write a prescription for strong drugs for sleep - you cannot try strong drugs without consulting a specialist, as this can be life-threatening.
Let's talk about the most popular substances in sleeping pills that help you fall asleep quickly.
When it gets dark outside, the brain releases the hormone melatonin. The hormone regulates the sleep-wake cycle, telling the body to sleep. If the brain does not produce enough melatonin, then a person no longer knows how to fall asleep quickly if you do not want to sleep at all.
Sleeping pills containing melatonin come into play. They are generally most effective for people with sleep disturbances, but most often they are sold by prescription only. They are prescribed by doctors when the question is - how to fall asleep quickly if you cannot sleep.
Valerian root is a fairly common ingredient that people use to improve sleep and relieve anxiety. Valerian is available in pharmacies in different formats: tea, capsules, tinctures and tablets.
Theanine is an amino acid with sedative properties. While there is no 100% proof that theanine can help sleep, many people use it to relieve stress and relax.
The supplement helps activate the neurotransmitters responsible for sleep, which is why some sleeping pills contain magnesium.
Side effects of sleeping pills
If your doctor has prescribed sleeping pills for you, then you need to understand that this is a short-term solution. Although they have to solve the problem of how to cope with insomnia, drugs have not only positive but also negative effects. Most of the sleeping pills are addictive and have negative side effects. Here is some of them:
- drowsiness or dizziness during the day;
- memory problems;
- balance problems.
Sleep music for insomnia - how to choose
Those who listen to 45 minutes of relaxing music before bed fall asleep faster.
If you have insomnia, can you do without pills? Of course. One of the most successful treatments is music. There are special programs that use music to help you fall asleep quickly.
Pleasant melodies and sounds affect the nervous system and prepare the body for sleep. Those who listen to 45 minutes of relaxing music before bed fall asleep faster, sleep longer, and wake up less in the middle of the night. Music slows down your heart rate and breathing, lowers blood pressure, and even relaxes your muscles. Music, in order to quickly fall asleep and sleep well, should be pleasant and quiet.
Rhythmic or melodic?
When choosing music, you need to consider your personal preferences. It turns out that there are lullabies not only for babies, although they are a sure and proven way, if the question is how to quickly fall asleep for a child. Selected melodies help to cope with insomnia and adults. Favorite and familiar tracks will probably help you to relax. But don't forget - the melodic pieces are perfect too. Music to quickly fall asleep can be different. Namely, one that coincides with the rhythm from 60 to 80 beats per minute. These are usually classical, jazz or folk tunes. Quiet and calm music can be muted throughout the evening to help an adult fall asleep quickly.
Prayer, or the technique of falling asleep quickly
There are prayers that are read at night to avoid insomnia. We're serious! There is a prayer to fall asleep quickly. Believers believe that it helps in moments of painful meditation and emotional excitement before going to bed. Conversion in prayer allows you to find peace of mind.
A secret technique for falling asleep quickly will help you fall asleep in a couple of minutes. It is designed for American pilots so that they can fall asleep quickly in any position and recuperate in a short period. The basis of this technique is maximum physical relaxation in which you need to turn off all thoughts and not think about anything. The technique is effective, you can master it after a period of training.
Why insomnia is dangerous
On average, a healthy adult should sleep 7-9 hours a day. Poor sleep is the cause of many diseases.
After insomnia, a person can experience a number of unpleasant sensations and unhealthy consequences. Here are the main ones:
- Fatigue, irritability, and excessive sleepiness during the daytime.
- Weight gain and difficulty in losing weight.
- Weakening of immunity.
- Increased blood pressure and increased risk of diabetes and heart disease.
- Exacerbation of mental illness, including depression and anxiety.
- Decreased concentration and performance.
Stable blood glucose levels help maintain a good "sleepy" shape - learn how to lower your sugar. And also do not forget about physical activity - calculate at what time it is better for you to do sports.
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