Lack of sleep after a couple of days begins to affect the state of health, performance and concentration. The situation is all the more offensive when you lie in bed for an hour, and another, and sometimes even a third, and sleep is still not in one eye. And the closer the time of the alarm, the greater the despair, the more restless the dream will be, into which you will finally be able to fall.
Preparation for sleep
There are many tips, following which you can not only reduce the time to fall asleep, but also make it more enjoyable, and the dream itself will be calm and give precious rest. As part of first aid, it is necessary to create a suitable microclimate in the room. Do not allow it to overheat above 18–20°C, ventilate it well before going to bed.
The last meal should be completed no later than 3 hours before going to bed. Moreover, hard-to-digest foods — meat, fatty foods - it is better to exclude from the evening diet. It is also better to move sports in the morning, and in the evening, if the weather permits, go for a walk. A little alcohol can help to relax — 1 glass of wine or 1 glass of beer, but really only one for insomnia prevention and not a drop more. However, if you have permanent problems with sleep, it is better to refuse alcohol altogether. As well as from caffeine in any form — coffee, coca-cola, etc. It is better to drink a cup of warm milk with honey or some herbal tea. There are special collections of herbs that improve sleep. If you like their taste, why not…
But what should be avoided is sleeping pills bought without the advice of a doctor, on your own at your own peril and risk. It is difficult for a non-specialist to find the right dosage, in addition, uncontrolled use of sleeping pills for a long period can lead to even more severe insomnia.
There is an exercise that helps you quickly retreat into the arms of Morpheus. To perform it, you need to lie in bed, turn on your back, stretch your arms along the body. Put the palms of both hands together at the level of the abdomen, pull them to the chest (looks like you are going to pray), raise your elbows up, lower your hands to their original position. Repeat 20–30 times within a minute.
If you woke up in the middle of the night and can’t sleep, the first thing you should do is stop being nervous. Stay in bed, turn on relaxing music or your favorite audiobook, maybe even something to eat or drink a glass of milk. If that doesn’t work, try a little trick called “freeze and warm.” Pull off the blanket, folding it so that the heat does not escape from under it. Staying open, wait until you feel cool, then go back under the covers. This method works 90% of the time. And the next night you will sleep much more peacefully, because you will know that the problem with falling asleep no longer exists for you.