Sleep that comes after an active day causes a blissful state. But what if you can’t fall asleep quickly? Fortunately, there are simple proven ways to help you relax, fall asleep quickly, rest well and gain strength. You can read about them in this article.
Health: alternating activity with rest
To maintain health and vigor, you need to fully relax. In the animal world, this rule works flawlessly. The whole natural cycle is conducive to this, where periods of vigorous activity alternate with rest: day gives way to night, after summer and autumn winter comes, etc.
If a person violates this rule, he overloads his body and causes irreparable harm to it. When someone is young, his reserve of strength is still great, so the damage done to health can be compensated, and he is able to recover.
But at a more mature age, recovery can no longer occur so quickly. Periods of overwork are superimposed on one another, fatigue accumulates, which leads to premature aging. If you constantly expose yourself to overload, health deteriorates, this inevitably affects the appearance: the condition of the skin, hair, eyes become dull, lose their shine, etc.
Overloading oneself, a person consumes an emergency supply of energy. How to recognize the moment when you need to urgently stop and rest? As soon as the thought appears: “Well, a little more, a little more, we need to finish this business as soon as possible,” this means that the emergency mode has turned on inside, and an emergency supply of energy is being used up.
If you do this too often and regularly neglect proper rest, it leads to sleep problems. It becomes difficult to fall asleep, in a dream a person tosses and turns, often wakes up. Because of this, he cannot fully rest and after waking up he feels tired and overwhelmed. This happens because the nervous system is overloaded, it is not able to relax. This is a sure sign that regular and proper rest is needed.
Rest and sleep: necessary conditions for beauty
What happens in the body during sleep? As you know, it is very important for beauty. But not only. At this time, a number of recovery processes are going on in the body. Let’s list them.
First of all, during sleep, immunity is restored and strengthened.
Metabolism is regulated.
The body cleanses itself of waste cells and unnecessary substances, decay products are removed.
During sleep, blood pressure drops.
The heartbeat slows down, which gives the heart a rest.
Breathing becomes slower and deeper, due to this, decay products are more intensively removed from the lungs.
The muscular system is completely relaxed.
Hormones responsible for cell reproduction and body renewal are produced.
During sleep, the production of collagen increases, which is responsible for the elasticity of the skin, as well as for the condition of the walls of blood vessels.
However, the most important processes take place in the brain. Although it is disconnected from the signals of the outside world, it continues its activities, a kind of “general cleaning” takes place in it. The brain is engaged in the processing of information received during the day. That is why the next morning after waking up, a person is able to look differently at the problem that bothered him. In many cases, her decision appears, or attitudes towards her change, she no longer seems insurmountable. Folk wisdom has long been aware of this feature of the brain, not without reason there is a saying: “Morning is wiser than evening.”
If you experience a constant lack of sleep, thought processes remain disordered, there is a lot of unprocessed information, “garbage”. Because of this, mental abilities deteriorate, the speed of reactions slows down, and the likelihood of errors increases. The necessary treatment is a full, regular eight-hour sleep.
Sleep: ways to fall asleep quickly and sleep soundly
Now let’s move on to practical recommendations. I must say that many people know them, but for some reason they do not perform them. But any practical advice only works when they are followed. So, let’s talk about them in more detail.
Before going to bed, you need to ventilate the room, the atmosphere in it should be fresh. Rest is incompatible with stale air.
Further, you can not drink strong tea, coffee at night. You should also refrain from eating right before bed. The body is distracted by the digestion of food, this prevents it from completely relaxing. It is best to have your last meal at least 2–3 hours before going to bed. If before that there is a need to eat something, it should be a light meal that does not burden the liver and gastrointestinal tract (GIT). For example, you can eat yogurt, drink kefir, fermented baked milk, plus a couple of dry cookies, crackers, biscuits, etc. A banana will help you fall asleep faster (it contains serotonin, which promotes relaxation). Light food will extinguish the feeling of hunger (if it was), while not giving a load on the digestive tract.
Warm milk, in which you can add honey and a little cinnamon, helps to fall asleep well. Or you can drink a glass of cocoa with milk.
Effectively promotes falling asleep herbal tea with lemon balm, mint, hawthorn, motherwort.
You can also take an alcohol tincture of motherwort before going to bed (sold in a pharmacy). To half a teaspoon of tincture, add a third of a glass of water. This tincture well calms the nervous system, normalizes the work of the heart, and has a beneficial effect on the urinary system.
If you have problems falling asleep, you can do warm foot baths before bedtime. They perfectly relieve fatigue, relax muscles, it helps to fall asleep. You can add a little mustard or chamomile infusion to the bath. After the bath, you can massage your feet with a pumice stone, this will activate the nerve endings in your feet and help you relax.
It happens that cold feet prevent you from immersing yourself in the realm of Morpheus. A warm bath has already been mentioned above. Additionally, you can wear woolen socks, best of all, downy ones. They are light and at the same time very warm, which guarantees a quick fall asleep. Important note: socks should not be tight! Otherwise, blood circulation is disturbed, and the whole effect comes to naught.
Similar advice: you can additionally put a small warm blanket on your feet (for example, a baby one). Or it can be a small plaid, down scarf, etc.
One of the most effective ways: counting up to 10. No, you don’t have to count “sheep” indefinitely here. This time it’s different, you have to count from one to ten: one, two, three, four, five, six, seven, eight, nine, ten. Then again: one, two, three… and so on. Then again from one to ten, and so on in a circle. If you had to go astray — it’s not scary, you need to return to the count from one to ten again. The monotony of actions will quickly lead to the desired result, immersion in the arms of Morpheus.
Another way: concentration on the feet. It is necessary to fix attention on them and monotonously repeat: feet, feet, feet, feet … At the same time, brain activity decreases, which will contribute to falling asleep.