The cause of insomnia in a healthy person is inability to relax. People wake up at night if the internal dialogue is led by themselves, they are experiencing due to trouble or waiting for the upcoming difficult day. Even positive thoughts cannot "persuade" our brain calm down, and the person turns around without sleep for several hours. You can master the methods of instant falling asleep, teach the brain to special techniques: the respiratory gymnastics, the correct position of the body, autotranengi.

How to fall asleep fast and easy

Provide strong I. healthy sleep Located general requirements: the choice of proper nightlife, a comfortable human day mode, the choice of the optimal position of the body and the resting place. You need to follow the following rules:

• Sleeping mode. The wrong routine of the day during the week leads to the fact that, dumbling on Sunday for a long time, a person falls asleep late, and on Monday I have to get up early.
• Bed. The mattress should be moderately solid.
• Position. It is believed that it is better to sleep in the pose of the "child" (on his side, pursing his legs, one hand is stretched up, the other bent near the chest).
• Clothing. Preference is given to natural, free, non-peculiar movements of fabrics. It is not recommended to sleep in the synthetics, too open night shirts, in tight things.

Men should sleep about 8 hours, women - 9. For any adult, the minimum sleep duration is 5.5 hours. If it fails to sleep normally, then try to make the number of hours spent in a dream, there was a multiple one and a half (one and a half, three, four and a half, etc.). With insomnia, such ways to normalize sleep will help:

• turn off the TV;
• to ventilate the room, ensuring coolness;
• "Release" problems (if it does not work, psychologists advise to write them on paper);
• provide full silence: no extraneous sounds should be heard;
• do not lie with full stomach.

How to learn to fall asleep fast

There are several techniques that will help learn how to quickly fall asleep. Respiratory exercises, yoga, autotranengi helps to sleep very quickly in 5 minutes and not wake up at night due to a feeling of anxiety, emotional tension. These methods require care: it is necessary to memorize the sequence of actions, then they can be repeated at any time.

Respiratory techniques

You can learn how to use the techniques of the respiratory technique, prompting how to fall asleep in one minute. They have simple names: "Sleep breath", "on 10 accounts", exercise "Carousel", they have an additional anti-stress effect. The essence of the methods of rapid falling is in the repeated repetition of breathing exercises.

• Technique "Sleep's breath" causes an instant sleepy state. During the breath, the emotional state of the body is activated, the exhalation must calm and relax. The general recommendation for the exercise is to increase the duration of the exhalation. One phase: inhale, stop, slow exhale, small pause. Duration of each action - 5 seconds, the cycle is 15 seconds.
• The second technique is "Breathing for 10 bills." Considering the number of breaths and exhalations, a person is distracted by thoughts. It is necessary to breathe through the mouth. It is important to feel like air, entering inside, fills the trachea, increases the chest, when leaving the lungs returns starting position. It is believed: 1 - inhale, 2 - exhale, 3 - inhale, 4 - exhale and so on to 10.

Exercise "Carousel" is recommended by many practicing psychologists. His action is aimed at calm, relaxation, helps to force themselves. You need to lie on your back, legs and hands slightly spread. Breathing passes in a circle, there must be a permanent feel that warm air circulates throughout the body. After the 10th action, everything begins again, but in reverse order. Need to remember that with the diseases of the upper respiratory tract, People after 60 years such gymnastics is contraindicated.

The entire cycle is repeated 4-5 times. This sequence is:

1. Inhalation, stop breathing.
2. Exhalation. Imagine how warm air goes from the shoulder to the right hand and brush.
3. Inhale. Warves in the right ear. Stop breathing.
4. Exhalation. Heat in the right leg. Pause.
5. Inhale. Air again in the right ear. Stop breathing.
6. Exhalation. Heat in left leg. Pause.
7. Inhale. Feeling warmth in the left ear. Stop.
8. Exhalation. Warm air from the left shoulder to hand and brushes. Pause.
9. Inhalation, stop breathing.
10. Exhalation. Heat in the right ear.

Outcasting

Autotraining and meditation will help to sleep at night. The most famous exercise is "Beach". It requires certain skills, but after a short practice, drowsiness occurs by the middle of the cycle. The method is simple: you need to imagine yourself on a warm beach, soft sand, which slowly falls asleep every part of the body separately, completely wonders the body. The second way is to represent how light ball rides on the waves. Such autotrehenings - a chance instantly fall asleep in just 5 minutes.

How to quickly sleep in 1 minute

Special fastest equipment was designed for special services employees who cannot be sure when a chance to rest will appear. The principle of their action is the ambulance "disconnection" of consciousness and instant falling asleep. Efficiency, subject to compliance with the sequence and rules of execution, very high. Additionally, it is necessary to use aromatherapy. It has been proven that the aromas of lavender, geranium, roses, jasmine, hop, chamomile, melissa, neroli, bergamot, mayoran, valerian, vetiver, passiflora, patchouli help to fall asleep faster.

Weila method

The peculiarity of the Weila method is falling asleep to 4 bills. The pace of breathing does not matter, the main thing is to do everything monotonously. This method is also called the breathing technique to reduce stress and anxiety. The first two months the whole complex is repeated twice every day, several approaches. After the second month, the number of repetitions should reach up to 8 times. The actions are as follows:

1. On the sky, near the roots of the upper teeth, put the tip of the tongue.
2. Closing the mouth, take a breath through the nose, 4 bills.
3. For 7 seconds - breathing delay.
4. Deep exhale, 8 bills.

Method Stone Statue

Credit with stress and quickly will help the method of a stone statue. The technique is performed as:

1. In the room, create silence, turn off the light.
2. To feel the feeling of feelings in the legs, how to see everything from the inside.
3. Present that the feet are stone, climb from bed very difficult and pleasant fatigue covered the whole body. Remember this condition.
4. Continue the feeling of "petition" from the bottom-up.
5. If achieving complete "petition", it was not yet possible to fall asleep, continue to keep the feeling of immunity without tolerance of extraneous thoughts to full population.

Reversion method

When a person receives a ban on anything, he immediately wants to break it. The method of reversion is to concentrate a ban on sleep. Psychologists explain the rapid falling asleep because the brain can not focus on something very much. Instead of ignoring an irritant hanging on to sleep, you need to focus on it, for example, on a TV or noise from the street. Let the sound "pass" through the whole body. Sleep will come soon.

When the crusher leads a sedentary lifestyle, he involuntarily begins to experience difficulties with sleep. The same problem arises from those who rested well during the day, as a result of which the biological clock was shot. But what to do if an important meeting is on the horse, a difficult exam or a long-lasting ride? That's right, you need to turn to valid ways that will help to fall asleep quickly and without unnecessary thinking.

Method number 1. Adjust work and rest mode

1. It is categorically recommended to sleep during the daytime, namely after 16.30. Rest within 12.00-16.00 Maximum 1 hour. The same applies to the weekend, try to wake up your usual time, you should not lie before lunch, so as not to violate the biorhythm. Otherwise, you risk starting a working week from an depressed state due to the fact that once again could not fall asleep.
2. Take the habit of falling at the same time daily, create a strict schedule for yourself and stick to the plan. If you are Owl, there is no need to try to lie down at 21.00 and wonder why sleep does not come. In cases where, by the nature of the service, it is necessary to rebuild on a different way, act gradually. First, wake up an hour earlier than usual, then 2.3 and so on. In the first week, fatigue accumulates, starting from the 8th day, you can fall asleep much earlier.
3. Do not play sports in 1 hour before sleep. Of course, daily loads occur, otherwise the lack of activity will negatively affect the rest. In the evening, the body is configured to home relaxation, and the sport only awakens the sport. There are many myths regarding this: some claim that running from the insomnia helps running before bedtime, others categorically do not recommend this. Proceed from your own state.

Method number 2. Follow the daily diet

1. Avoid products that provoke nervous system. 4 hours before sleep, give up salty, fried, acute and fatty foods. Limit consumption of sauces, canned, sweets. The poor option will be raw vegetables, eaten later than 2 hours before sleep. Always refuel salads natural oil, lemon juice or vinegar, so they are better absorbed.
2. Not everyone knows, but legume crops excite the body, as a result of which they are not recommended for dinner. In addition, food based on such products is digested for a long time. You will fall to relax with the severity in the stomach, start saying and you can not sleep for a long time.
3. The above recommendations do not suggest that you need to go to bed hungry. You need to know the measure in everything and observe elementary nutritional hygiene. Before sleeping, drink a glass of sweet natural yogurt, eat an apple (not on an empty stomach), nuts (in particular, walnuts and almonds). Perfectly copes with insomnia green tea with honey and cinnamon. At the request of the drink can be replaced with warm fatty milk with a spoon of honey.
4. Due to the large content of protein and phosphorus in maritime products, a drowsy feeling appears. Make a daily menu so that you use fish, octopuses, squid and other similar delicacies for dinner. Place food with lemon juice or apple vinegar, eat in conjunction with vegetables (without starch). Bake the food in the oven so that it is not too fat.

Method number 3. Create conditions for sleep

1. Scientists have repeatedly proved the fact that while watching the TV, listening to MP3 prep and other noise brain continues to actively awake. For these reasons, experts are not recommended to fall asleep under running devices in order to be able to completely relax.
2. There are often cases when a person distracts the sound of the working refrigerator, the hum of cars outside the window and other "life" sounds. From this situation there is only one way out - earless. They are sold at the pharmacy and stand a penny, consider this option.
3. Tools sleeping place: hang dark curtains or blinds, set the night light to give the room comfort. Erase and starch bedding regularly, crispy sheets contribute to strong sleep. During washing, add air conditioning for linen with a slightly sharp smell.
4. Before you go to bed, ventilate the room. Fresh air relaxes the body, as a result of which the dream will come faster. If in the winter street, take a pillow on the balcony, select them and leave it for 15 minutes.
5. Support the optimal temperature in the bed. In the summer, use the air conditioner, in the winter, make sure that the radiators get raged too much. Go to the evening 10-minute walk every day.
6. If you can not fall asleep because of stress, visit the doctor to discharge the antidepressants. You can also use local destination products that are released without a recipe.
7. Special attention should be paid to sleep pillows. They should not be too soft or, on the contrary, rigid. The optimal option is taken to be the feathers tightly stuffed products, which reach a height of no more than 10 cm. In the initial state.
8. When obsessive thoughts relating to work or other urgent problems are not allowed to fall asleep, write them down in a notebook. Keep a diary on a bedside end, act according to the following scheme: fixed, calmed down, postponed all the ideas in the morning.

Method number 4. Use breathing technique

When a person cannot fall asleep, he begins to think about it. There are thoughts about the coming heavy day, breathing is subconsciously studied, panic comes. The heart begins to beat faster, chasing blood, pressure rises. All this leads to insomnia.

Researchers who study problems with sleep are referred to as a peculiar tranquilizer. The body is filled with oxygen, forcing the brain to focus on the breath. It, in turn, slows down, the body relaxes. The feeling of anxiety and stress retreats to the background.

1. Lie on a solid sofa or bed. The diaphragm should be free, and movements are not compound.
2. Open your mouth, touch your tongue to the upper coat, lock it near the front teeth, close your mouth. The language must be in this position throughout the procedure.
3. Make a deep exhale, then inhale the nose and hold your breath. Tell in this position 5-6 seconds, slowly consider.
4. Exhale your mouth, repeat the previous steps again, now do not breathe 8 seconds.
5. Exhale your nose, then type the air so that the diaphragm rose, stay in this position for 10 seconds. Repeat all the technology in a circle of 3-5 times.

Important!
When you make breathing relaxation for the first time, the appearance of dizziness is possible. Do not be afraid, it will pass after 2-3 procedures. Subsequently, this will become the norm, soothing. The procedure can be performed not only before bedtime, but also during the occurrence of stressful situations.

Method number 5. Resort to folk recipes

Gerani's ether is considered to be miraculous sleeping pills, he soothes the nervous system, contributes to drowsiness. Purchase a remedy in a cosmetic store or pharmacy, apply 1 drop to finger and scroll the area between the upper lip and nose. In cases where this fragrance for certain reasons you do not fit, consider essential oils Rose tree, Bergamot, Lavender, Sandals, Majorant. The principle of operation is identical, but geranium "will cut down" you faster

Important!
Aromatherapy ethers can not be used too often. Otherwise, you will not be able to do without oils later, which characterizes a partial dependence. Even folk remedies You need to apply with the mind.

No less effective way in the fight against insomnia are fragrant baths. You can use those herbs that like the smell and are in open access. The most effective sedatives are considered to be a chamber, geranium, eucalyptus, chamomile, rose, ginseng. To make a solution properly, make up 300 grams. Plants (plants) in 5 liters of water, boil, give half an hour. Perfect, break into a pre-dialed bath, spend the procedure for at least 30-40 minutes.

Prepare a cozy bed: Wear pillows, ventilate the room (turn on the air conditioner), starch the sheets. Follow the hygiene nutrition, do not use heavy food before bedtime, beans, raw vegetables (not refilled). Resort to relaxation medicinal herbs or oil ether.

Video: How to quickly sleep if you do not want to sleep

The question of how to learn how to quickly fall asleep, worries many, especially when at night, having tried the many methods of falling asleep, did not have to sleep. Difficult to fall asleep after intense physical Loads And after psychological fatigue. Existing rapid sleep techniques are based on the full relaxation of the body and switching brain activity. Try miscellaneous methods - And you can choose the best.

What helps to fall asleep

If you went to bed, and from my head there is no conflict with a colleague or you have frozen your feet - you can't sleep quickly. For the causes of insomnia, everything is affected - and your psychological condition before bedtime, and physical amenities. Do this:

Cheat the room before bedtime - let the air be cool, not in short.

• Under the blanket should be easily and warm, buy a comfortable pillow.
• Do not overeat overnight, but also hungry do not lie down: eat a banana or drink a glass of milk.
• Provide darkness and silence: it is important to create physiological comfort for sleep.

It also applies to self-satisfaction: it should also be comfortable, in a state of stress it is difficult to quickly fall asleep. But the achievement of calm is a hard-taking thing, the inner dialogue begins in the head and it cannot be stopped, attempts to throw thoughts from the head to no effect. Learning to quickly fall asleep special techniques will help, you can listen to music, soothing audiobooks.

How to learn to fall asleep fast

If you can't fall asleep, thoughts, memories are scrolled in the head, you need to learn to relax. Our brain is strangely arranged - the more we think about a dream, the less we want to sleep. Emily Martin, Professor Insomnia, said that to achieve sleep, he needs to stop striving to him. Recipe simple - brain need to learn to distract. It can be exercise, psychological techniques, breathing exercises - effective ways Many, they all pursue one goal - abstraction and relaxation. The main thing is to choose suitable.

Fast belling techniques

With insomnia, sometimes confusing the problem of falling asleep. If you did not fall asleep after 15 minutes, then you can never try to force yourself to fall asleep, as the internal dialogue is an energy-consuming process, no wonder after such a night a man feels broken. How to learn how to quickly fall asleep during the dialogue with yourself? Some successful techniques are based on its stop:

The special services method is based on the natural position of the human eye during sleep.

1. The reverse blink technique immerses in a light trance, smoothly passing into sleep.

Method of special services

Victor Suvorov in the book "Aquarium" described the method of falling asleep, which is trained by military intelligence officers. This technique helps to fall asleep in 1 minute:

lying on the back, stretch out, hands up with palms;

• close your eyes, try to relax as much as possible;
• without opening a century, roll up, do it without voltage - the main rule of the method.

Reverse Morgania technique

This method does not give the brain to plunge into the internal dialogue and helps to fall asleep quickly and easily:

close your eyes, relax;

• for a moment, open your eyes and turn on 4-5 seconds again;
• repeat several times;
• the brain with "blinking on the contrary" does not have time to think about the next thoughts of the dialogue, you quickly relax and fall.

Exercises for rapid falling

There are many effective exerciseallowing to deal with sleep impairment. They can be simple, complicated, even funny, for example: to lie on the right side, lie down three minutes and turn over, after three minutes, turn over again - you will light up on the third turn. Funny technique with an endless domestic dialog after a difficult day: to find a place in the apartment, where there is no one, and about 30 minutes to speak out loud any nonsense, which only comes to mind. This exercise helps to free up the brain from the overwhelming information, there is a reboot and discharge.

To learn to relax and quickly fall asleep, try this exercise right in bed:

stand first on your knees, then slowly sit on your heels;

• divide your knees to the sides to thumbs feet touched each other;
• slowly lower the body forward and lie the forehead on the bed;
• hands pull along the body forward;
• try to fully relax and feel how gradually your body relaxes, is lengthened, poured in heaviness;
• keep your breathing - it should be smooth, feel how the voltage goes out;
• relax hands, shoulders, neck, eyes, in this position the body should be heavy, and the consciousness is calm;
• repeat the exercise for 5 minutes before bedtime.

Outcasting

Outcasting exercises require skill. First you will be distracted, extraneous thoughts will arise in my head. Quickly master this technique will be able to people endowed with a rich imagination capable of creating bright images in consciousness. After a short practice, you, doing autotraining, will feel drowsiness about the middle of the exercise.

Exercise ball:

Take a comfortable posture, close your eyes.

1. Imagine the ocean and floating away the big ball from which the waves diverge in different directions.
2. Concentrate on the bowl, then on the waves - they diverge very far.
3. As soon as extra thoughts appear in the head, turn attention to the ball again.

Beach exercise:

Imagine that you are on the beach.

1. Warm sand rolls on you - first on one hand, then to another, on my feet (in turn), on the body, on the face.
2. At the same time, you must feel warmth and severity: hands, legs, body, face becomes warm and heavy;
3. You fully relax and quickly light.

Breathing exercises

If a training is needed for autotraining, the use of respiratory techniques will not be any problems, and you can perform them anywhere. Remember: These exercises can not be done with the diseases of the lungs and bronchi. A quick way to fall asleep - Method 4-7-8 is based on the transition heart Rhythm in sleep mode:

For 4 seconds inhale nose.

1. For 7 seconds to hold your breath.
2. Exhale mouth for 8 seconds.
3. To repeat.

The method of square breathing is useful not only before bedtime, but in any situations when you are excited, it helps to relax, calm down. It is necessary to breathe a special way: to do everything into four accounts:

• not breathe;
• exhale;
• not breathe.

How to quickly fall asleep and get enough

In order to instantly sleep and sleep, you need to provide several conditions:

Clothes should not shove movement.

1. If you are cool - do not kill, take a very warm shower, put on the socks (better two pairs of thin).
2. The best physiological way how to learn faster to fall asleep - wake up early. If you learn to wake up at 6-8 am, in the evening you will want to sleep.
3. To distract the brain from the dialogue with yourself, try to draw something. Enough paper sheet and pencil - let it be a stream of consciousness - draw everything that will come to mind, only diligently.
4. Many advise reading on the night, but this is a stick about two ends: on the one hand, you really get distracted from thoughts, on the other - it is impossible to read without light, and the light suppresses the synthesis of melatonin, hormone, causing sleep. Read if this method helps you quickly fall asleep, but if not - do not force yourself, this method is not yours.

Day

Sometimes you need to sleep in the afternoon. 20 minutes of day sleep will improve the overall condition, but if you have a sleep problem - do not sleep in the afternoon, copy sleep until evening. But if you work on shifts, you need to sleep:

no need to go before bedtime, there is enough easy snack;

• take a warm shower;
• be sure to go to bed in clothes for sleep in a disassembled bed;
• if the extraneous noises are bothering - insert the earplugs, the mask for sleep will not be superfluous either;
• the special services will help to fall asleep, can make breathing exercises.

At night

Night Sleep is very important: during sleep hormones are produced, the body replenishes the time spent during the day, tissue regeneration occurs. It is strictly impossible to consider sleep in vain spending time and intentionally reduced it to a minimum. So how to learn how to quickly fall asleep.

Some people can not quickly fall asleep at night, for 30-40 minutes, and even grinding around in bed. Naturally, they are concerned about the question - how to quickly fall asleep. Sometimes this does not require a visit to the doctors, but it is simply necessary to train your brain rapidly falling asleep. There are many ways to quickly sleep based on breathing, on the correct position of the body, on autotraining, which allow you to fall asleep for one to five minutes.

The main reason that a healthy person cannot fall asleep - an internal dialogue that his brain behaves with himself. Often it comes due to the re-emotional experience of the events of the past day or due to anxiety and emotional preparation for the upcoming. But even seemingly useful thoughts will not be too appropriate when the body is time to sleep. To quickly sleep at night, you just need to distract your brain from internal disputes.

How to quickly sleep in 1 minute? With the help of respiratory techniques, this is possible, but after a short practice. When all the steps are brought to automatism, the immersion itself in the exercise will act sleepily.

Way to fall asleep number one

Respiratory techniques need to be jagged before they become really effective. To learn how to quickly fall asleep on this technique, you need to practice it 2 times a day for two months, and after 1 month you need to make 8 repetitions at a time.

Technique Description:

• the tip of the tongue is placed on the sky behind the upper teeth;
• with a closed mouth, we take a breath in 4 bills;
• breathing delay for 7 seconds;
• loud long exhalation with a score up to 8;
• repeat as many times as required. And each time it will be required less than once.

With practice, the effect of relaxation and peace after this exercise will increase. Also this technique is used to reduce stress and anxiety.

Method second - sleep breathing

During the breath, an emotional state is activated, during the exhalation the body calms down and relaxes. Therefore, with all sleepy techniques, it is recommended to lengthen the duration of the exhalation or at least to make an exhaust to inhale.

Description of technology: Each breathing phase: inhale - stop - exhale is done within 5 seconds. Slow breath - 5 seconds, break - also 5 seconds, exhalation - 5. Gradually, if it is not difficult for the body, you can increase the duration of each phase to 6-7-8- seconds, but not more than 10. The main accent should be exhaled, That is, it is from the exhalation that you need to enjoy. Such breathing causes fast drowsiness.

Method Third - Breathing for 10 bills

The essence of this technique is very simple: a man breathes, considering his breaths and exhalations (up to 10). The exercise provides automatic shutdown of the person's attention from its internal problems, so the human psyche stops disturbing his body, and he falls asleep. The technique is such: a person begins to consider breaths and exhalations: one - when inhaling, two - exhalation, three - a new breath, four - again exhale and further. Such an account can be continued only to 10, the cycle is repeated further. It is usually required no more than three cycles. It is necessary to breathe my mouth, moderately deeply.

After performing an account, you need to concentrate on 3 things: on each digit (imagine that the figure is pulled through the entire breath / exhalation), on the movements of the chest, on the sensation of air. Feel like rib cage In the breath dispel, it decreases on the exhalation and do not forget about the air, feel how it passes in the trachea, it descends into the lungs and returns back. Such a concentration on breathing you simply turn off your consciousness. This is a very convenient simple method, to master which will not be difficult for anyone, but to apply convenient anywhere - at least in the train, even at a party.

Exercise carousel

1. Lie relaxed and comfortable, hands and legs are slightly spread.
2. One is a calm breath, and you imagine that warm air is inhaled through the right ear. Stop breathing.
3. Two - warm air to exhale flows through the shoulder right hand to the brush. Pause.
4. Three - a warm breath through the right ear. Stop breathing.
5. Four - warm air exhales from the hip right leg to the foot. Pause.
6. Five - warm pleasant breath again into the right ear. Stop.
7. Six - warm air exhales a flowing wave from the thigh left leg to the foot. Pause.
8. Seven - warm breath again into the right ear. Stop.
9. Eight - exhale flows through the shoulder of the left hand to the brush. Stop.
10. Nine is another breath. Stop.
11. Ten - warm exhalation across the opposite ear. Stop.

Now the action goes in the opposite direction:

1. Inhale left ear - 1. Pause.
2. Exhalation left - 2. Pause.
3. Inhale - 3. Pause.
4. Exhalation left foot From top to bottom - 4. Stop.
5. Inhale - 5. Pause.
6. Exhale through the right leg - 6. Stop.
7. Inhale - 7. Pause.
8. Exhalation right hand - 8. Stop.
9. Inhale - 9. Stop.
10. Exhalation through the opposite ear - 10. Stop breathing.

At the beginning you will fall asleep after 4-5 cycles, then it is possible immediately during the first cycle. No need to wait for the moment of falling asleep if strong drowsiness appeared, it is better to immediately take the usual pose to fall asleep.

Warning
Breathing exercises can not be carried out with chronic diseases lungs - asthma chronic bronchitisor to hold prior advice from a doctor. The conduct of respiratory practices is not recommended during the period of ORZ and pneumonia. People over 60 years old are required to consult the therapist. The room should be necessarily pre-conducted.

Outcasting exercises

Relaxing beach exercise

This is a well-known exercise that requires a certain skill. But after quite a short practice, there is still strong drowsiness in the middle of the cycle. The exercise can be interrupted on the place where he hard to sleep. This excellent complex is demonstrating how to fall asleep in 5 minutes.

Lyzhok in bed (completely under the blanket, except for the head) freely straighten your arms and legs. Imagine yourself on a warm sandy beach. You lie on the warm sand and feel that he begins to warm up to you at the bottom. Warm sand rushes on the right brush, falling asleep it more and more. The sand is affectionate and heavy. Following the brush, he covers the wrist, then hand to the elbow and to the shoulder and the whole hand becomes warm and heavy.

Then the warm sand sprinkles the left hand from the brush to the shoulder. Then the leg from the feet, through the ankle to the knee, then the thigh and a little lower abdomen in the area hip joint. Then another leg.

Then the bottom of the abdomen, the groin, the stomach itself, the right and left side, chest (can not be put to the sand to the chest) and the neck. The face is also pleasantly warm under the warm sun and under his rays are relaxing lips, nose, cheeks, eyelids and eyes. The forehead relaxes and the light breeze blows on it, having a pleasant cool.

Relaxing exercise ball

How to quickly sleep if you do not want to sleep? Take comfortable for falling asleep pose and subject eyelids. Im present yourself a big ball in the vast ocean, swaying on the water. From him, all directions are far and far away the waves. As soon as the picture arose in the head, it is necessary to simply focus on swaying the ball, and then on the waves walking from him. As soon as an extraneous thought occurs in the head, you need to switch to the ball immediately.

Of course, there are many other meditative practices. Read more about and its main technicians, read in a special article.

Fast belling methods

How to learn how to quickly fall asleep in 10 seconds. If suddenly you really need to firmly fall asleep at night and sleep over a limited period of time. There are several ways to quickly, almost instantly fall asleep.

The method of special services described by the requester Suvorov

Lie on the back, relaxed to stretch out. Close your eyes and undercut the upwards up the pupils. During sleep, this is the physiological state of the eyeballs. In this position, a person falls asleep very easily and quickly. This is perhaps the most the best wayTo quickly fall asleep.

Reverse Morgania technique

These are the most effective techniques to solve the problem how to quickly sleep at night. They will help to fall asleep if you do not want to sleep and in the event that the tired person is overwritten and cannot quickly calm down to plunge into sleep.

List of references:

• Levin Ya. I., Kovrov G.V. Some modern approaches to insomnia therapy / The attending physician. - 2003. - № 4.
• Kotova O. V., Ryabokon I.V. Modern aspects of insomnia therapy // The attending physician. - 2013. - № 5.
• T. I. Ivanova, Z. A. Kirillova, L. Ya. Rabichev. Insomnia (treatment and warning). - M.: Medgiz, 1960s.

We all exposed to many stresses every day - especially this is true for residents of megacities, whose way of life is so fast that it is difficult for everyone to keep track of everything. Work, homemade troubles, casual routine often lead to the fact that a person can simply cannot relax.

Sometimes it even happens so that coming from work squeezed like a lemon, some people cannot fall asleep, despite hellish fatigue. All this is the consequence of our lifestyle, which leads to a number of stresses and, ultimately, to insomnia. Sleep disorders are very frequent in our time, and even difficult cases requires even the interference of doctors.

What can help if you can't sleep?

However, before you bring yourself to such a condition, you can try to take advantage of the advice of psychologists who helped to restore a normal sleep not to one person. Here are these tips:

1 . Do not read and do not watch TV before bedtime. If the book or the transfer is interesting, and encourage to think, then the brain will not be able to calm down for a long time without letting you fall asleep. If you are suffering from chronic insomnia, then view TV and reading before bedtime are generally contraindicated.

2. Do not go to bed then, the code seems to be to sleep, and when you want. Sense to fall at 9 pm, if you still glow up to 12?

3. Try not to deal with anything particularly active in the second half of the evening. In general, try to never think about problems or engage in planning activities for tomorrow. Try all this for an hour and a half before the departure to sleep.

4. Some doctors, especially the eastern sense, are recommended to perform respiratory abilities to help relax.

5. Your bed is needed so that you sleep there, and not spinning without being able to fall asleep. If the dream did not come after 15-20 minutes, and you do not want to sleep, stand up, and deal with relaxation autotraining or just find a lesson who helps to relax.

6. It is better to keep your bedroom cool, and necessarily before going to sleep.

7. Do not consider sheep or elephants, or something else trying to fall asleep. The account provokes the activity of some areas of the brain, and will fall asleep even more difficult.

8. Do not do physical activity immediately before bedtime. It is advisable to finish all the training exercises 3 hours before deploying to sleep.

9. Do not overeat, and in general, the last meal must be 2-3 hours before bedtime.

10. Do not dreamed the day.

11. If you wake up in the middle of the night and can not fall asleep, do not force yourself - stand up, and do something else, and when you feel drowsiness, go back again.

12. Do not drink coffee, do not smoke, and do not drink alcohol before bedtime.

13. If you are worried about nightmares, waking up, try to come up with a pleasant end of such a terrible sleep.

14. Try to listen to relaxing music before bedtime, or learn autothening. You can choose music to taste for example on the website Zort.ru

15. Try to eat a teaspoon of honey before bed - it should help fall asleep and sleep hard.

If all this does not help, then it is really worth consulting a doctor who will help solve the problem of insomnia.