How to fall asleep quickly and sleep soundly: tips for good sleep

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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

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

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.

By Yraa

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