How to overcome insomnia

Insomnia is a sleep disorder that most often makes it difficult to fall asleep. Or I woke up and can’t fall asleep anymore … Lying, tossing and turning and can’t fall asleep in any way.

Causes of Insomnia

There can be many different reasons. Often:

1. Excited, worried … Something greatly excited, most often negative.
2. Woke up late or slept in the afternoon.
3. They drank something tonic. Coffee? Tea? Any cola? Did you eat a lot of chocolate?
4. Some medicine.
5. Consequences of shift work or air travel with a change in time zone.
6. Very hungry — or, on the contrary, before going to bed they were very full.

Knowing the reasons calms in itself (“It’s okay, it will pass!”) And tells you what you need (or rather what you don’t need) to do next time.

What helps you fall asleep

Different people help different things, here we list the most popular means:

1. A quiet half-hour walk before going to bed. Or: “I solved the issue with sleep in the following way — I bought an elliptical trainer at home and in the evening I work out for an hour, listening to seminars, distances, webinars on SCP and others. The result is gorgeous. Tired and smart, I go to bed. Turns it off…”
2. Just before going to bed — a warm (good warming) shower with rubbing. Option — 3-4 hours before bedtime, take a hot bath. (If there are problems with the cardiovascular system, then take a bath 2 hours before bedtime, and not hot, but warm).
3. For men, sex. Women, on the contrary, are more often overexcited by sex.
4. Half a glass of hot (but not boiled) milk with a spoonful of honey. Or light herbal preparations: persen or sonosan.

Creative people can go in a completely non-standard way and create life situations for themselves when it becomes profitable to fall asleep. See →

Additionally, it is useful to pay attention

There are more general things that are also important to pay attention to:

1. Ventilate the room. The light coolness of the air helps to fall asleep.
2. It is easiest to fall asleep naked, without clothes. If you are used to sleeping in clothes, let them be spacious and comfortable: they should not be tight and made of natural fibers.
3. Quiet and no annoying odors. In panel houses it is useful to have air humidifiers.
4. It is easier to fall asleep in the dark — close the blinds and curtains. But keep in mind — sometimes it prevents you from waking up well …
5. Make sure you have a comfortable bed. Best of all — an orthopedic mattress: moderately soft and even.
6. The bed should be associated with sleep. Don’t use your bed for anything other than sleep and sex: reading, playing computer games, watching TV, etc. (The advice to read something light is an exception to this rule.) Don’t work in bed.
7. It is advisable to go to bed at the same time. Avoid daytime naps if you suffer from insomnia. Wake up at the same time every morning, no matter when you go to bed.
8. Don’t torture yourself with the desire to sleep. The more you force yourself to fall asleep, the slower sleep comes. Better relax, and distract yourself with something pleasant, sleep will come faster. It is extremely useful during insomnia to engage in auto-training: you will either fall asleep immediately or work out well.
9. If you understand that something specific is tormenting you, resolve this issue. If you need to write something down, get up and write it down. Just do not sit for a long time, quickly go to bed again. Sometimes it helps to write a plan for tomorrow or to read a little (but only a little!) something light.

If all this does not help, go to the doctor. Do not prescribe sleeping pills for yourself without a doctor — it is easy to run into unexpected complications.