Tips to help you fall asleep

By Yraa #ability, #able, #according, #activates, #additional, #adult, #advice, #advise, #advised, #ago, #allowing, #allows, #alone, #any, #appropriate, #approximately, #arise, #article, #asleep, #avoid, #awake, #away, #baby, #becomes, #bed, #begins, #between, #block, #blood, #Body, #brush, #cannot, #cases, #cause, #cells, #certain, #check, #children, #comes, #common, #completely, #computer, #condition, #conditions, #continues, #Control, #correcting, #cortisol, #could, #daily, #danger, #desire, #determine, #developing, #different, #difficult, #difficulty, #disorders, #dream, #due, #earlier, #easier, #easiest, #Easy, #effects, #efficient, #either, #energy, #enough, #etc, #even, #evening, #everyday, #everything, #example, #excessive, #experience, #experienced, #experiment, #fact, #fall, #falling, #fatigue, #favorite, #feel, #feeling, #feels, #felt, #few, #finish, #focus, #functioning, #general, #generation, #girls, #give, #gives, #go, #going, #Good, #great, #guaranteed, #habit, #habits, #half, #happy, #having, #he, #head, #help, #him, #himself, #his, #Home, #hour, #human, #influence, #insomnia, #instead, #internet, #interval, #itself, #just, #kids, #know, #later, #leads, #least, #leaving, #let, #level, #listen, #local, #long, #look, #loses, #matter, #may, #mental, #mind, #moment, #Multi, #must, #natural, #nature, #needs, #nervous, #new, #night, #normal, #notice, #occurs, #off, #once, #open, #others, #otherwise, #parents, #particular, #pass, #people, #perform, #period, #physical, #pillow, #pillows, #plan, #point, #preventing, #problematic, #problems, #produce, #produces, #production, #push, #put, #quality, #quickly, #re, #reach, #reducing, #relaxation, #release, #remain, #repair, #response, #rest, #restless, #result, #return, #rhythms, #rid, #right, #rise, #roll, #rule, #running, #rush, #satisfy, #save, #say, #schedule, #second, #seems, #series, #several, #simple, #simply, #sleep, #sleepless, #slightly, #smartphone, #solve, #some, #someone, #sometimes, #soundly, #standing, #step, #still, #substances, #suddenly, #support, #system, #systems, #t, #take, #takes, #talk, #task, #teeth, #tension, #therefore, #think, #those, #tips, #tired, #today, #too, #treat, #try, #trying, #turn, #turned, #two, #under, #useful, #variety, #very, #vessels, #wakefulness, #warm, #was, #watch, #way, #week, #where, #who, #will, #working, #zone

Sleep is an invalu­able gift of nature, which allows the human body to rest, pro­duce cer­tain sub­stances that are impor­tant for the effi­cient func­tion­ing of body sys­tems, get rid of the effects of stress, and “repair” dam­aged cells and mech­a­nisms. But, unfor­tu­nate­ly, many peo­ple have dif­fi­cul­ty falling asleep.

All from the fact that they can­not “turn off” their minds. Thoughts rush, not allow­ing you to relax and fall asleep. This inevitably gives rise to a vicious cir­cle: a per­son suf­fers from the fact that he can­not fall asleep, as a result, the feel­ing of anx­i­ety inten­si­fies from which the dream final­ly dis­ap­pears

Usu­al­ly, those who have trou­ble falling asleep are advised (and this is the right advice!) to avoid stress in every­day life. But this is easy to say, but very dif­fi­cult to do. There­fore, this arti­cle will not focus on how to solve a mul­ti-lev­el prob­lem and get rid of dai­ly stress. Let’s talk about the most com­mon cause of insom­nia, which, indeed, can be elim­i­nat­ed — about irre­press­ible thoughts before going to bed.

The fact is that they often arise as a result of over­work. Phys­i­cal and men­tal exhaus­tion dis­rupts a per­son­’s sleep. When peo­ple wait too long for that hap­py moment when they final­ly get to their pil­lows, they miss the time peri­od when they could fall asleep sound­ly. As a result, the body con­tin­ues to expe­ri­ence stress and pro­duces appro­pri­ate hor­mones, in par­tic­u­lar cor­ti­sol. “Run­ning” hor­mones block the relax­ation of the ner­vous sys­tem and, ulti­mate­ly, com­plete­ly deprive a per­son of sleep.

Sleep on schedule

Sleep on schedule

Many peo­ple think that it does­n’t mat­ter when peo­ple go to bed, as long as they sleep for a cer­tain num­ber of hours, which is enough for rest. But it’s not. If a per­son is unsuc­cess­ful­ly try­ing to fall asleep, it may very well be that he sim­ply missed a good time to fall asleep. He needs to change his habits, make adjust­ments to his nor­mal dai­ly rou­tine in order to get rid of insom­nia once and for all.

Many young peo­ple, for exam­ple, stu­dents, go to bed at 2 am, get up after 10 am, do not have prob­lems falling asleep and feel great. But only a few years pass and, hav­ing turned into young par­ents, after sev­er­al sleep­less nights at the crib or, due to the nature of the pro­fes­sion, work­ing at night, they unex­pect­ed­ly may encounter a prob­lem that many peo­ple of the adult gen­er­a­tion have — insom­nia. At the same time, despite the mon­strous fatigue, the excit­ed brain is attacked by a vari­ety of thoughts, not leav­ing it alone, pre­vent­ing it from falling asleep.

Expe­ri­enced par­ents know that this con­di­tion some­times occurs in very young chil­dren. When they get out of the usu­al dai­ly rou­tine, they miss the “X‑hour”, sleep time, it can be very prob­lem­at­ic to put them to sleep lat­er. They are overex­cit­ed, naughty, roll over in bed for a long time, com­plete­ly exhaust­ed, but at the same time they are not able to fall asleep. There­fore, par­ents try to put girls and boys to bed ear­ly, dur­ing “chil­dren’s” time. Going to bed with the kids won’t hurt adults either.

Hormones and insomnia

Hormones and insomnia

Over­work is exac­er­bat­ed by the fact that peo­ple do not go to bed, feel­ing over­tired, but remain awake. The body releas­es the stress hor­mone (cor­ti­sol) to treat fatigue as stress, which in turn acti­vates the ner­vous sys­tem.

Just like an over­tired baby who becomes more and more irri­ta­ble, moody, an adult, under the influ­ence of cor­ti­sol, los­es the abil­i­ty to fall asleep. The feel­ing of fatigue does not relax the ner­vous sys­tem, but, on the con­trary, leads to its exces­sive ten­sion.

The fact is that there is a cer­tain time “sleep win­dow” when it is eas­i­er for a per­son to fall asleep. For most peo­ple, this is approx­i­mate­ly two and a half hours after sun­set, rang­ing from 21:00 to 23:30 hours, accord­ing to the local time zone. If a per­son skips “X‑time”, pass­ing by a tem­po­rary “sleep win­dow”, because he needs to fin­ish work, make a plan for tomor­row, watch his favorite series or browse the Inter­net, insom­nia, soon­er or lat­er, is guar­an­teed to him.

His body thinks, “If you can’t sleep, then there is a great dan­ger. It was not oth­er­wise that a war or transcon­ti­nen­tal migra­tion began … ”To save itself, the body mobi­lizes and pro­duces hor­mones that sup­port wake­ful­ness and give addi­tion­al ener­gy. Thou­sands of years ago, this nat­ur­al response of the body to adverse con­di­tions of exis­tence was use­ful for sur­vival. But today it’s a com­plete­ly dif­fer­ent sto­ry.

With cor­ti­sol run­ning through the blood ves­sels, peo­ple get to their beds at mid­night or lat­er and are very sur­prised that they can­not sleep. The release of cor­ti­sol is felt as anx­i­ety, pan­ic, it leads to exces­sive excite­ment, chaot­ic jumps in the mind, despite phys­i­cal and men­tal fatigue, exhaus­tion.

How to Cultivate the Good Habit of Falling asleep on Time: 3 Tips

How to Cultivate the Good Habit of Falling asleep on Time: 3 Tips

Going to bed at 9:00 pm is an unfea­si­ble advice for many peo­ple, not out of habit, but sim­ply because many still do not return home from work by this time. But before 11:30 pm there is still time for which you can try to have time to get into bed. Try to do this for at least a week, for the sake of exper­i­ment.

Check out these sim­ple tips to help get rid of insom­nia.

1. Try to fall asleep before the “second wind” opens

When a per­son begins to look for a “sec­ond wind”, addi­tion­al ener­gy, he him­self does not notice how his body is over­tired. At this moment, he may sud­den­ly feel warm, or a burst of ener­gy will be expressed in a slight­ly dif­fer­ent way: some­one with redou­bled ener­gy takes up a com­put­er game, some­one cleans the kitchen. Don’t wait for a “sec­ond wind” to open up, go to bed if you’re tired.

2. Determine Your Sleep Window

Many peo­ple do not even know where the bound­aries of that time inter­val are, in which it is eas­i­est to fall asleep. For some, the “sleep win­dow” is some­where between 9:30 pm and 10:00 pm, for oth­ers, sleep comes from 11:00 pm to 11:30 pm, etc.

Instead of, fol­low­ing a long-stand­ing habit, to dri­ve away sleep, because “child­ish time” is too ear­ly, you need to lis­ten to your own body and sat­is­fy its pleas. We advise you to imme­di­ate­ly go to brush your teeth and make your bed.

It is impor­tant to dis­card the desire to take up the TV remote con­trol, smart­phone or tablet in time. Don’t be tempt­ed! Oth­er­wise, some time lat­er, over­work will reach the point beyond which insom­nia will wait.

3. Push everything back

If a per­son feels tired in the evening, he should go to bed. All cas­es must be post­poned until the next day, when the body is rest­ed and reju­ve­nat­ed. Fol­low­ing this rule, it will be pos­si­ble not only to increase labor pro­duc­tiv­i­ty. After a qual­i­ty night’s rest, peo­ple can per­form any task bet­ter. By act­ing quick­ly, in antic­i­pa­tion of fatigue, when a wave of fatigue rolls in, it is easy to put the body into sleep. If a per­son­’s head touch­es the pil­low in time, his body will have no need to increase the pro­duc­tion of cor­ti­sol, and rest­less thoughts will recede.

i love you, love, romance
i love you, love, romance
i love you, love, romance
background, laptop wallpaper, full hd wallpaper
leaves, dry, hydrangea

Reduc­ing the lev­el of stress in gen­er­al is the main con­di­tion for the pre­ven­tion of sleep dis­or­ders. The first step towards this should be cor­rect­ing the cir­ca­di­an rhythms by devel­op­ing the habit of falling asleep ear­li­er, between about 9:30 pm and 11:30 pm, when the first wave of fatigue hits. Even if it seems incom­pat­i­ble with the usu­al way of life, we advise you to try the new mode as an exper­i­ment. Go to bed at 10:00 pm dur­ing the week to ban­ish insom­nia.

By Yraa

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