1. Do not try to control sleep
Sleep is one of the few things in life that you can not control. Sleep exactly as much as we want, fall asleep on a command and just wake up - it's unattainable. No one of us will simply have the ability to manage sleep. The earlier you understand that you can not subordinate the process of sleep to your wishes, the less time you will spend in vain in painful attempts to fall asleep.
2. Determine the time to sleep
Determining the time for sleep is as important as setting the exact time for a morning awakening. Do not need to set the alarm for the evening. Just choose the exact time when you need to go to bed every day, including weekends - and stick to that time. Your body needs a fixed rest. Soon you will see that it will be easier to fall asleep, and after a dream there will be a feeling of freshness and freshness. So, as it should be.
3. Take a shower or bath before going to bed
Drowsiness comes when the body temperature rises. The effect of sleeping pills is well performed by a hot bath or shower. You can lie in the bath, and let your body relax and adjust to rest. Then go to the bedroom and enjoy a sound and healthy sleep.
4. Remove the bright light
Even a small amount of light can disturb a restful sleep. That's why TV, computer, even lighting in the corridor should be extinguished just before bedtime. Many people say: "I'm used to falling asleep like this." In fact, for the body it is always stress and stress. This does not let you rest easy. You so quickly plant your immunity and harm yourself.
5. Turn off extraneous noise
This is the same as with light. Even a small but constant noise can ruin your sleep. Sounds produced at low frequencies are very harmful. They are barely audible, but they strain the brain. Instead, it's better to sleep under the sound of a fan. The fan creates a so-called "white noise", which can mask unpleasant sound effects from the outside world.
6. Provide coolness
Fresh air is a companion of a sound and healthy sleep. Thus, before going to bed, always lower the temperature in the room where you are going to sleep. In a cool room, all the processes in the body are carried out more calmly. Blood is saturated with oxygen, the body rests and rejuvenates.
7. Eat light meals for dinner
Consuming heavy meals and drinks during lunch increases the risk of digestive problems. Also, you may be disturbed by frequent visits to the toilet at night. Any food should be consumed at least two hours before bedtime. But it's better if it's just light snacks. This will help you sleep more deeply and calmly.
8. Do not smoke or drink alcohol before bedtime.
You can sometimes afford to use wine and cigarettes before bedtime (for example, during a family celebration), but do not make it a habit. Alcohol and nicotine are stimulants that not only will not let you sleep properly, but also disturb your restful sleep at night.
9. Choose the right pillow
Pillow, like a bra - should fit perfectly. In case of the slightest discomfort, do not expect it to let you sleep soundly. Make sure that your pillow is comfortable and fully adapted to the position in which you sleep at night. It is better if it is made of natural materials.
10. Remove the animals from the bedroom
Scratching the door, sharpening claws, meowing - is there any need to talk more? What they are charming and delightful pets, but they are not the best companions before going to sleep. At night, they wake up often, and thus disturb your quiet sleep. It's better to make sure that they did not settle there before going to the bedroom.
11. Eliminate the pain
If you experience even minor pains - do not tolerate it. Make every effort to eliminate it. Only with this condition you will be able to sleep peacefully, not waking up, until the morning.
12. Avoid coffee before bedtime
Drink coffee well in the mornings, but never drink caffeinated drinks after sunset. This is the strongest stimulant. Coffee can increase the pressure in a few minutes. You can forget about achieving a sound and healthy sleep.
13. Just breathe deeply
Stop thinking about the long list of tasks that need to be solved in the morning. Concentrate your attention solely on your breathing. You can breathe deeply and slowly or quickly and superficially, but most importantly - rhythmically. Such breathing as a lullaby will help you to fall asleep more quickly and more tightly and wake up then cheerful and renewed.
14. Stay calm
When you experience insomnia, do not panic. It will only deepen your condition. Give yourself a break. Even if you spend the night in wakefulness - this is not the end of the world. Relax and think about the good. Do your favorite thing - read a book or listen to calm music. Another way is to wake your husband and have sex. This is the best remedy for insomnia!
15. Do not try to make up for a sleepless night
There is no such thing as compensation for a missed sleep. The only thing you can do is try to return to the right rhythm. Just before you go to bed you will hardly help. Forcing myself to sleep during the day is also superfluous. So your body receives mixed signals. So the best way to find your scheme of falling asleep is to live up to your lifestyle. Do not think constantly about how to achieve this - a sound and healthy sleep will come of itself. Just do all of the above to eliminate the possibility of insomnia.