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How to cope with insomnia WITHOUT pills
Slow the falling asleep that bothers many. Quite frustrating when I can't sleep for hours, when tomorrow is a difficult day and need to sleep. But for me now a slow falling asleep — no problem. The solution was the birth of a daughter — since her appearance happy every minute of sleep.
Try to understand the causes of slow sleep and how to do exercises and to fall asleep quickly.
Reasons for slow sleep
Usually the first and the second lead to the third, and there is too much to sleep. The body cheerfully, secretes adrenaline, ready to run and fight. Fears and anxieties are unconscious, and therefore it may seem that the body is tense just for no reason.
But the main reason for the slow sleep — not in the body but in the mind. Although a tension in the body is also one of the possible reasons. Consequently, REM sleep you need to do two types of charging:
Exercise for the mind. Charging for the body. Charging for the body to fall asleep faster.
In fact, the word "charge" is not very true in this case. Charging involves getting charge activity and vigor, and for a quick sleep is contraindicated. So it is better to use the word "discharge". But the terms may pick up the scientists. We offer three types of charging to fall asleep faster.
1. Exercise-self-massage
If the body is tense, and money for massage is a pity, that helps the massage. It is very simple — even a video is not necessary. Need as carefully as possible to stretch all of the available muscles of the body. Penetration should be deep, the blood should be pressed to run faster (a feeling of warmth, relaxation).
The muscles relax, the blood washes away all the "busy" stuff of cells and tissues, to replace the balance of substances-Abdinov comes melatonin. During the massage activates acupressure points that, in General, good impact on the body.
Self-massage can be combined with a warm bath or a sauna. But!!! Not hot and not long. Otherwise the blood around the body so dispersed that it will be impossible to sleep for hours — until the heart calms down, the body to normal mode will not work.
2. Charger-search
Slowly, as if you are very smoothly and quietly dancing or doing tai Chi, move around the room. Look at things, touch the most favorite things. Slowly, quietly, from wall to wall, from the sofa to the chair across the room. Everyone desires to accelerate, wash, finish, clean — all then. Now only a slow, calm movements.
The pulse should not accelerate. Your task is simply to be aware of your movements, get pleasure from it. Just a mechanical arm swing is useless. Should be fun.
Helps to tune and slow, quiet music.
Follow the pulse — increase pulse means you take courage.
3. Charging rocking
Recipe tested and very often it works. Especially in combination with exercise for the mind. Another name for charging the Bear.
The procedure is simple: you are becoming in the middle of the room, cover their eyes. And gradually to waddle from foot to foot. Swaying like a clumsy bear. You can stagnate, you can move in a circle. I circle like.
Jiggle needs to be rhythmic, smooth. Pulse did not rise. Time until the body will start to give a signal that they are ready to sleep. Each signal is different, and signal strength, different people have different. So be careful.
Happy that too much to do "the Bear" is impossible.
Whatever the charge for the body to fall asleep faster, without charging for the mind it often does not work.
Exercise for the mind — fall asleep faster
The most famous exercise for the mind is to count elephants or sheep. Rarely helps, but often I recall at the critical moment. Works when in mind a lot of thoughts, but thoughts of these "weak". With fears, anxieties and other powerful emotions she can't cope.
The second charge — feel the toes. You just feel the toes in turn. Then combinations of fingers in two fingers. Then three, and so on.
For example: the big toe of the right foot, then big toe of the left foot. The index finger of your right leg, then the index is left. Then the thumb of the right foot and the big toe of the left foot. Then the thumb of his left foot and pointing right. Then the middle finger of the left leg, the forefinger of the left leg and little finger of the right leg.
Charging is very powerful, to the simultaneous feeling of four fingers short of a very few. Charging punches even a strong anxieties and fears, is powerful enough obsessive thoughts.
The third exercise for the mind to fall asleep faster — walk before going to bed. But not just to hang around, but would not sleep. Walking with purpose: we need to look at the surrounding objects. Usually this charge applies when the anxieties, the thoughts are very strong. So you have to work well — the mind has thoroughly switch.
To wander and think the worst, useless. Need to go out and look at trees, houses, stars, road... On anything. And not just to watch, intently and closely at — like the first time. Even the same tree or post with interest and like the first time.
Of course, it will be difficult. But once you walk — so all the other methods did not help. So your dream is in your hands. Walk and look as long as you are not aware of: things became more real. Then sleep, and sleep will come quickly.
Not to wander at night, take a walk in the evening, before bedtime.
Also interesting: laws of the Night: how to sleep in order to live productively
A night of hard — why do we suffer from insomnia and how to get rid of it
The fourth is to remember the good moments from the past or dream of a good future. Often gives a great effect in the simple and medium cases. I have personally shown wonderful results dreams of the future — in detail, detail. The main thing that dream did not expect the battle and the battle — it's more adrenaline. The future in dreams should be calm and relaxed.
Another radical way for a quick sleep, not to sleep a night or two once a week. Very often for the next few nights sleep improves. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: interesko.info/zaryadka-dlya-bystrogo-sna/
Try to understand the causes of slow sleep and how to do exercises and to fall asleep quickly.
Reasons for slow sleep
- Fears and anxiety.
- Just obsessive thoughts.
- Tension in the body.
Usually the first and the second lead to the third, and there is too much to sleep. The body cheerfully, secretes adrenaline, ready to run and fight. Fears and anxieties are unconscious, and therefore it may seem that the body is tense just for no reason.
But the main reason for the slow sleep — not in the body but in the mind. Although a tension in the body is also one of the possible reasons. Consequently, REM sleep you need to do two types of charging:
Exercise for the mind. Charging for the body. Charging for the body to fall asleep faster.
In fact, the word "charge" is not very true in this case. Charging involves getting charge activity and vigor, and for a quick sleep is contraindicated. So it is better to use the word "discharge". But the terms may pick up the scientists. We offer three types of charging to fall asleep faster.
1. Exercise-self-massage
If the body is tense, and money for massage is a pity, that helps the massage. It is very simple — even a video is not necessary. Need as carefully as possible to stretch all of the available muscles of the body. Penetration should be deep, the blood should be pressed to run faster (a feeling of warmth, relaxation).
The muscles relax, the blood washes away all the "busy" stuff of cells and tissues, to replace the balance of substances-Abdinov comes melatonin. During the massage activates acupressure points that, in General, good impact on the body.
Self-massage can be combined with a warm bath or a sauna. But!!! Not hot and not long. Otherwise the blood around the body so dispersed that it will be impossible to sleep for hours — until the heart calms down, the body to normal mode will not work.
2. Charger-search
Slowly, as if you are very smoothly and quietly dancing or doing tai Chi, move around the room. Look at things, touch the most favorite things. Slowly, quietly, from wall to wall, from the sofa to the chair across the room. Everyone desires to accelerate, wash, finish, clean — all then. Now only a slow, calm movements.
The pulse should not accelerate. Your task is simply to be aware of your movements, get pleasure from it. Just a mechanical arm swing is useless. Should be fun.
Helps to tune and slow, quiet music.
Follow the pulse — increase pulse means you take courage.
3. Charging rocking
Recipe tested and very often it works. Especially in combination with exercise for the mind. Another name for charging the Bear.
The procedure is simple: you are becoming in the middle of the room, cover their eyes. And gradually to waddle from foot to foot. Swaying like a clumsy bear. You can stagnate, you can move in a circle. I circle like.
Jiggle needs to be rhythmic, smooth. Pulse did not rise. Time until the body will start to give a signal that they are ready to sleep. Each signal is different, and signal strength, different people have different. So be careful.
Happy that too much to do "the Bear" is impossible.
Whatever the charge for the body to fall asleep faster, without charging for the mind it often does not work.
Exercise for the mind — fall asleep faster
The most famous exercise for the mind is to count elephants or sheep. Rarely helps, but often I recall at the critical moment. Works when in mind a lot of thoughts, but thoughts of these "weak". With fears, anxieties and other powerful emotions she can't cope.
The second charge — feel the toes. You just feel the toes in turn. Then combinations of fingers in two fingers. Then three, and so on.
For example: the big toe of the right foot, then big toe of the left foot. The index finger of your right leg, then the index is left. Then the thumb of the right foot and the big toe of the left foot. Then the thumb of his left foot and pointing right. Then the middle finger of the left leg, the forefinger of the left leg and little finger of the right leg.
Charging is very powerful, to the simultaneous feeling of four fingers short of a very few. Charging punches even a strong anxieties and fears, is powerful enough obsessive thoughts.
The third exercise for the mind to fall asleep faster — walk before going to bed. But not just to hang around, but would not sleep. Walking with purpose: we need to look at the surrounding objects. Usually this charge applies when the anxieties, the thoughts are very strong. So you have to work well — the mind has thoroughly switch.
To wander and think the worst, useless. Need to go out and look at trees, houses, stars, road... On anything. And not just to watch, intently and closely at — like the first time. Even the same tree or post with interest and like the first time.
Of course, it will be difficult. But once you walk — so all the other methods did not help. So your dream is in your hands. Walk and look as long as you are not aware of: things became more real. Then sleep, and sleep will come quickly.
Not to wander at night, take a walk in the evening, before bedtime.
Also interesting: laws of the Night: how to sleep in order to live productively
A night of hard — why do we suffer from insomnia and how to get rid of it
The fourth is to remember the good moments from the past or dream of a good future. Often gives a great effect in the simple and medium cases. I have personally shown wonderful results dreams of the future — in detail, detail. The main thing that dream did not expect the battle and the battle — it's more adrenaline. The future in dreams should be calm and relaxed.
Another radical way for a quick sleep, not to sleep a night or two once a week. Very often for the next few nights sleep improves. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: interesko.info/zaryadka-dlya-bystrogo-sna/
