How to quickly fall asleep?
Sleep is an amazing process inherent and so necessary for any person. He is largely reflected in myths and legends, tales and signs.
For example, the most common legend associated with sleep is the legend of the Sandman, which is characteristic of modern Western European countries. According to legend, the Sandman is a kind of creature that comes to children who have begun to play at night, and they pour magic sand over their eyes so that they quickly fall asleep. It can also be seen as a negative character who comes to disobedient children, casting nightmares. But, unfortunately, to adults, surrounded by various worries, he does not drop in and has to look for other ways to combat insomnia.
What to do in the case when the number of counted sheep or other animals before bedtime has already exceeded the indecent amount, but the cherished sleep does not hurry to visit you? Insomnia is not uncommon, especially for people who are often exposed to stress. Absolutely all people of various ages and professions are subject to it, but what measures need to be taken to avoid chronic sleep disorders we will try to make out in this article.
Causes of sleep disorders
If a person cannot fall asleep for a long time, then this is a sure sign of insomnia. It appears periodically in each person, as a result of a strong emotional shock, a rich dinner at a later time, or due to external stimuli, such as noise. But often, insomnia is an alarming signal for the occurrence of more serious diseases, such as chronic fatigue, depression and problems with alcohol.
The main share of people suffering from insomnia, are representatives of the beautiful half of the population.
Symptoms of chronic insomnia:
• Constant complaints of a person to problems with falling asleep;
• anxious, not good sleep, feeling tired in the morning;
• sleep disturbance occurs regularly several times a week;
• anxiety caused by sleep disorders;
• deterioration of health and performance.
If you find yourself in one of the above symptoms, you should immediately seek the help of a psychotherapist. For a normal vital activity a person needs sleep lasting from 6 to 8 hours. If sleep is less than this standard, complications will gradually begin to arise. Namely, the acceleration of the aging process begins due to insufficient recovery time. In addition, special reactions are activated in the brain that depress the central nervous system.
More specifically, after three days without sleep, the process of self-destruction of brain cells begins, which significantly complicates the work of the cardiovascular system, as well as other vital organs.
Precautionary measures
In large measure, fortunately, the person himself is the cause of his disturbances with sleep, which means that some measures can be taken to prevent the occurrence of such complications.
• Avoid overnight foods containing significant amounts of caffeine (chocolate, coffee, coca-cola).
• Eating before bedtime should be at least 3 hours before bedtime. Avoid fatty spicy foods for dinner.
• Your bed should be comfortable.
• It is strictly forbidden to use sleeping pills without prescribing and consulting a doctor, because you can cause irreparable harm to your body, and in case of overdose, the consequences can be extremely sad.
• Try to relax as much as possible at bedtime, calm your thoughts. Reading is great for this.
• It is highly recommended not to watch movies and TV shows, a pronounced aggressive nature.
• A hot bath contrary to popular belief does not help to sleep, but rather tones the body.
• It is strictly forbidden to use alcohol as a sleeping pill, in the morning you will face serious consequences, and also risk approaching alcohol dependence.
What to do to quickly fall asleep
In spite of the fact that the next day you will have to get up early, by an effort of will you do not drive yourself to sleep, but only turn over in bed longer if you decide to go to bed before your usual time. Human biological clocks are not as accurate as mechanical ones, but they are much more sensitive. If you move the arrows back in the clockwork, scrolling them in the wrong direction, then you disrupt the mechanism. The same thing happens when you try to change the established routine of sleep and wakefulness.
As already mentioned, alcohol is contraindicated to use before bedtime, but at dinner a small portion is allowed, as this may have a beneficial effect on the onset of sleep.
Many believe that the exercise of physical activity before bedtime may contribute to its early onset. On the one hand, yes, the body is exhausted, but at the same time the brain receives a charge of energy, which drives away sleep. It also increases body temperature, making it harder to fall asleep. Therefore, exercise should be done a few hours before bedtime, or, if it does not fit into the schedule, take a cool shower to cool the body.
Ventilate the room before bedtime, the flow of fresh air is very important for a restful and deep sleep.
