How to learn how to sip quickly: a mimic dream at one o'clock. How to fall asleep quickly at night, how you don’t want to sleep: for the sake of that recommendation

23.05.2022

At the same time, someone suffers from sleep disturbance. It's not surprising when you look at the crazy rhythm of life. Ale, there are problems for all people, who often sleep in the middle of the night, and people simply cannot fall asleep. You can learn how to quickly sip, as you know deyaki cunning and effective techniques.

Cause sleeplessness to develop

We are in front of the need to tell you that you deserve to be sizzling and to go to the ranci to the fresh and the dead. There may be reasons, but only the most widespread of them:

chronic stress;
become depressive;
schіlna supper before going to bed;
shkidlivy zvichki.
T_lki zdaєtsya, scho after a drunken dose of alcohol, a person must sleep. Such a dream is awakened by the surface and the unknown organism is awakened again.
taking psychotropic drugs;
somatic pathologies;
increased nervous alertness;
transcendent strife.

The skin is sticking together for another reason, but if the stench is systematically present in life, then the problem will appear with sleep.

How to ensure a comfortable sleep that shvidka zasinannya

It’s not enough to inspire someone, it’s important to get ready for a night’s sleep. It's not surprising, as soon as I look at the fighter or the computer Igor destroys the bedroom, the kingdom of Morpheus doesn't want to let it in.

The skin contributes its own sense of preparation to bedtime, but fahivtsі vpevnenі, scho є deyakі rules, yakі dopomozhut zasipati shvidko that easily.

The first rule is maximum comfort. Clothes for a night's sleep are not guilty of lining the ruhi, embossing and fraying the skin.
Important is the quality of bedtime. For the bedroom, it’s better to give priority to natural fabrics, stench is good for the water, and it’s safe to recycle. It is important to choose a pillow, more beautifully, as if there will be, like an orthopedic mattress. Tse to ensure the correct position of the ridge at night and freshen my head.
Sleep better near the room with a temperature between 18-20 degrees.
Speed up the soaking in the help of a relaxing bath with ethereal olives or medicinal herbs, for example, chamomile. But the water can be warm, not hot, then it’s easy to fall asleep.
An important psychological attitude, like lying down in a lizhko and repeating to yourself: I won’t fall asleep, I won’t go to sleep, so I’ll turn around all night, then it’s unlikely that you can get laid on a shvidka.
Call the shkidlivy zvichok.
The rest of the day is to be blamed but not later than a couple of years before bedtime. You can forget about a deep sleep after a great evening. Virushati sleep hungry tezh wrong, but a bottle of milk with a spoonful of honey and kefir will help to ease the sipan.
A deep sleep is possible only in the dark, in the bedroom you need to clean up objects that shine, turn off the lamps.
Monotonous sounds can disrupt sleep in the middle of the night, or make you fall asleep, so you need to try to put them down, for example, clean up the alarm clock. If you fall asleep comfortably through the noise at the dry room, then you can use ear plugs.
You can learn how to sip quickly, as if you were virusha in a soft way and wander around at once. Step by step, the organism sounds up to such a reflex mode.

Do not conquer the pastel space for robots, or rewatch TV shows, just like the space induces sleep, and not wakes up the grumbling activity.

The problem of sipans can be overcome by internal dialogues. Experienced during the day, emotions provoke a flood of thoughts, so do not go to sleep. To make the process easier, it is necessary to virobiti in the mind of the mind in the face of the turbulent discussion of daily problems. It is possible to dig, as if to win the technique of a swedish sipan.

Dihannya hurry up zasinannya

Be-yaké more dischally to the right, with the help of a bagatorasis repetition, the first time you see it at the start and repeat it on an automatic level. Practice can be good, moreover, 2 times for mining. After two months, another 30 days, it is necessary to work 8 repetitions. The technique looks like this:

Mova roztashuvati behind the teeth in the upper sky. Let's close the mouth of our Trimati.
Zrobiti inhale, at your own rise up to 4.
Hold down for 7 seconds.
They gave the following walk to Rakhunka 8.
More sprats of repetitions.

With skin at once, the right to relax more and more and repeat less.

Andrew Weil's technique for swedish shinning

The technique is named after the scientist of Harvard Andrew Weill, who has developed it. Tsya practice "4-7-8" bula zapozina in Indian yogis, yakі koristuvalis it for achieving maximum relaxation during the hour of meditation.

Andrew Weil's method of attacking:

Inhale after nіs 4 seconds.
For 7 seconds, the breath is frozen.
Slowly visible through the mouth for 8 seconds.

Weil sings that, regardless of the absurdity of the action, what is given, the technique is practiced, so that the increase in heart rate and maximum relaxation are achieved.

Dihannya sleep

At the process in the breath, the emotional state becomes more active, and the visual one provokes relaxation. On the basis of this, the sub-phase of the video is grounded in rich techniques.

The technique is coming:

Deep breath 5 seconds.
For such a very interlude, the hustle is dihannya.
We saw 5 seconds.

Those who have tasted її on themselves, sing that the lady should fall asleep to come quite quickly.

carousel

The technique helps in the upcoming last actions:

Take a more comfortable stand on your back.
At the "time" a light breath, showing the passage of the wind through the right ear. Shut up.
On "two" I see, I try again to break through to the exit through the right hand, then there is a pause.
For the “three” breath, breathe in, showing the passage of the flow through the right wind, and breathe again.
On the "chotiri" I see that tooth through the right leg.
"P'yat" and re-inhale through the right half of the body.
On the “shist” window, I saw that pause through the left leg.
On "sim", inhale with the right half of the head.
On the "high" you can see that tooth through the left hand.
"Nine" - the right vhoho vpuskaє povіtrya inside.
At "ten" you can see through the left ear.

Literally a sprat of such cycles, and the dream is unfailingly healthy.

Auto-training method for sleepy sleepiness

It is possible to build up the building of a swedish breeze for additional auto-training. The sprat is right in popularity. One of them is "Kulya".

The sequence is like this:

Lie down on a lizhko, shovatsya carpet. Reveal yourself to the middle of the food beach.
The back of the belly shakes the right hand, it roars and becomes heavy.
Far away, it is obvious that the squeak has spread to the left hand and also sings up to the shoulder.
Then, under the peep, the right leg appears, starting at the feet and ending with a quilt.
Let's go, let's get the devil of the left foot.
The sand curls alive, the body spills warmth.
Under the peep, the sides are leaning. Breasts do not squeak with piss.
Revealing the change of the lagoon, the sonechka is relaxing.

As a rule, at the rest of the stages, the person has the right to feel very drowsy.

Another one to the right - tse "Kulya". There is nothing supernatural in technology, only you need to lie down handily and flatten your eyes. Dali, turn on the wake and show the great shoal in the open spaces of the ocean, which goydaetsya on the winds. You need to build your respect on the new winds that come out of the sky.

Special services methods for sleep

You can learn how to quickly zasipati be-if-if, as if to speed up with the technology of the special services. It’s easy to do it, її practising, the rozvіdnik Suvorov. Describing the win method like this:

Take a position, lying on your back.
Hands vityagnut vzdovzh body and try to relax.
Reveal yourself to a quiet place, where you can have a spring garden, a flower of Galyavin.
Close the windows and try to close the eyes of the mountain without zusil. It’s important that it’s an hour from now on, it’s a normal camp for full-time apples.

We all remember the film "Seventeen Celebrations of Spring", in which Shtirlitz was enough to fall asleep for 20 minutes and roll over badorim and renew his strength. The whole secret is in the fact that it is important to learn how to take a breather, if we get sleep during the day, and not in phases 1 and 2, but in phases 3 and 4, then you don’t need to repair the opir. If you allow yourself to sleep for 20 times a day, then by the end of the night for full sleep, you will be enough for 5-6 years.

If you are not spetsnazіvets and not rozvіdnik, do not varto practice this technique often, so as not to disrupt the nightly rhythm of sleep.

Vchimo child zasipati shvidko

Not only grown-ups suffer from disturbed sleep, for newborns it is such a frequent problem, especially as a small sound is applied to the mother's breasts at night. For children, you can use fading as a sibling method. Ale on vіdpratsyuvannya may need more than one day. The technique is based on the fact that before going to bed, give your chest a couple of wheezes, and then try to pick up the little one with a book, receiving music or a fairy tale. Step by step, the little one goes to sleep without mother's breasts.

brain training

Vikoristovuyuchi tsyu tekhnіku, put me to sleep mittevo do not give up, you need training. Ale, in a deaky hour, you can perekonatisya, that you can fall asleep for one whilin.

Our brain miraculously knows how to turn on quickly, and often shows us its vibrancy when watching a movie, especially after an important working day. Enough of some training, so that you can practice mittve zasipannya already at the right moment. The head brain is not 100% turned on at the night time, the rhythm of the work just changes. If we start to get hoarse, then we won't be able to change the choice of the robot mode. As there is no stimulus, there is a delay in the phase of the transition to deep sleep. Svіdomіst nachebto is ready, but pіdsvіdomіst is not given.

Just a little practice, then our brain learns to accept commands in the form of witness and mittevo turn on. It is also necessary to designate that the method is spratsovuvatime, as the body needs sleep.

Nalagodzhuemo regular shvidke zasinannya

Pidyom may zdijsnyuvatisya strictly behind the call.
virushati sleep at the same hour.
Surround yourself with kawi, honey tea and chocolate.
As soon as drowsiness appeared in the day, you can allow yourself to take a nap, but not more than 20-30 hvilin.
Use a relaxing technique to speed up sleepiness.

Skin in case of problems with sips, you can choose your own effective technique. But sometimes you can improve your daily routine, lead a healthy way of life and the problem arises on its own.

It's not a secret for anyone that that healthy sleep is the guarantee of a beautiful self-perception and warm mood. However, it is far from being a skin person to go out to see. The inhabitants of modern megacities are especially valued, where a friend of a person is confronted with such a problem.

How do you fall asleep quickly, and how can you learn how to quickly fall asleep? What is work, if you can't sleep? Why should a person be tormented by sleeplessness and how can I overcome it? On qі and іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі іnshі nаmagatimemоs dіdvіd іn thіѕ material.

How to fall asleep quickly, how not to sleep

We want skin for life, putting nutrition about those who work, so that you can sleep for yourself, if necessary, and not if the body seems to be mimicking by itself. In fact, far from everyone can easily get hoarse. To understand, to grow up, to fall asleep quickly, as a mother would like to have a minimum manifestation of sleep at that yogo stage.

Some problems under the name “I can’t sleep” can be buried. Otzhe, sleep is nothing else, like a physiological camp, like a taman not only for people, but for other savants, ribs, birds and navit komakhs. If we sleep, our reactions to those who are near, are balanced.

Normal physiological sleep wakes up in similar states, for example, restlessness, lethargic sleep, , period hibernation or suspended animation at the creatures tim scho vin:

repeating what doby, tobto. 24 years old (normal sleep at night time);
characterized by the presence of the period of zasinannya or;
maє kіlka stages.

When zasinanny activity brain decrease as well as decrease heart rate . The person is receding, the sensitive sensory systems are also changing, and the secretory activity is improving, so our eyes are dazzled.

During the night we pass the onset of sleep:

good sleep nastaє vіdrazu after that, like a person zasinâє. At the same time, m'yazova's activity decreases, and we are more aware of relaxation. Through the upliftment of all important life processes, a person becomes drowsy and sleepy. The phase of regular sleep has three main stages: the non-intermediate stage of hoarseness or drowsiness, which lasts no more than 10 whilins, the stage of light sleep, with any auditory sensitivity, it is still saved and the person is easily awakened, for example, with a loud sound, and also the stage of good sleep ..e. trivaliy deep that mіtsny dream with dreams;
Swedish dream three maximum of 15 quills. Although this is a short period of sleep, the former often refer to light sleep as another stage of good sleep. The very qi remain hvilin before waking up, our brain "sinks" tobto. I will repeat my activity and bring the body of a person from the land of dreams and dreams. Otzhe, dyuchi like a psychological zahist, under the hour of the transition from the world to the bridge of reality. In the period of early sleep, the blood circulation in the brain increases and the frequency of the heart is faster, the production of hormones in the epidermal folds increases, and there may be a streak and a change in the dichal rhythm.

Sleep is the lowest of the most important functions in a person. In the first place, I will secure the refurbishment. Aje don’t know anything better, then sleep after an important day at work and unimportantly engaged in a vicious physical work. The dream invigorates the forces that charge the energy for a new day.

Under an hour of sleep, our brain recycles information, I take it off with a stretch, I evaluate it, I worry about it, that they were traipsing with people. Important significance of my sleep for the immune system. Sleep disruption is more painful for healthier people, constant lack of sleep at once with nervousness, to take care of the wrong shkoda and relax.

Vcheni vvazhayut that sleep is a natural mechanism for the body to change the level of lightness. Historically, it has developed so that most people sleep at night time, prote є th day's sleep, so called sіesta. It is customary to get up on a sweatshirt in the scorching summer lands and repent of an offense, if the sun is at the zenith and work on the streets, it’s simply impossible through the blazing heat.

Trivality to sleep to lie down due to rich factors, for example, may be important for a person, it’s a way of life that step is to be. It is best to sleep little children, and people of a frail age can get up with pivnya. It is important that a healthy sleep is to blame for at least 8 years, but at least for a normal self-conscious person is guilty of sleeping 6 years. As if sleepiness is shortened up to 5 years and below, cerizik rose sleeplessness .

I can't sleep, what's the matter?

Why can't I sleep? They put food on their own, if they couldn’t fall asleep for a long time, turning around at the bed. Father, if I want to sleep and I can’t fall asleep, then the reason for this can be:

disruption to the regime of sleeplessness and sleep. Such a camp is often attached to newborn children, who hang around during the day and do not want to sleep at night. Todі it seems that the little one has confused the day from nothing. With grown-up people, they can become the same, for example, like a human being has a robot for changes, or else they often fly like that in other places and lands, and your body is under stress in changing time zones. Before then, we often simply don’t want to go to sleep at the end of the day (“sleeplessness of the day off”), so that we can cause the schedule to shift and lack of sleep at Mondays;
the place for sleep is not comfortable, and the bed is also not white. It’s a good idea to save money on bed speeches, a light orthopedic mattress and a suitable bed, but if you don’t play an important role in the process of sleep, if you want to sleep, then you’ll fall asleep on the bare earth. Insanely, in what is firm, there is a thing of truth, not everything is so unambiguous. Like a dream, like that її trivality, playing the original role of a self-conscious person. One sleeps on the right, turning on an unhandled bed for 12 years, the other one effectively sleeps on a comfortable mattress, from a comfortable pillow and a bed of white at a well-ventilated place;
shkіdlivі zvichki, yakі zavadat shkodi vosmu organіzmu in sіlіmі і negatively vplyvayut on the period zasinannya, and so trevality i akіst slumber. For example, a chicken before going to bed makes you relax, shards of nicotine sound like judges;
ailments and pathologies of sleep. Richly ill, with some people suffering from a painful syndrome, they need to have a normal sleep. As a rule, the peak of pain sensations falls on the evening or night time, when you change your mind.

Among the main breakdowns, one sees a dream:

sleeplessness (insomnia ) - tse stan, for whom it is impossible for a person to fall asleep and sleep little and inaccurately;
(pathological drowsiness ) - this is a sleepless sight, when a person wants to sleep all the time;
(chronicle ) - tse damage to the breath uvі snі;
sleep paralysis - tse stan, in the presence of a m'yazi, people are paralyzed to the point of hoarseness;
parasomnia tobto. camp, like a crying nervous overstress or stress, with which a person can walk in sleep, suffer sleepwalking , or to suffer in the aftermath of nightmares

How can you fall asleep quickly

Otzhe, like falling asleep, like you don’t want to sleep, and tomorrow you need to get up early. Use of the basic techniques, or the technique of swedish zasinannya, yakі dopomozhut fall asleep mіtsno at the style of the term. However, the main principle of all these methods is used in the pretrial sleep regimen. In addition, not a little value can be those who are trained by people on the basic rules of a healthy way of life.

Most often, patients, if you ask the doctor about those, like you fall asleep quickly, you don’t want to sleep, you’ll be awake, that the doctor writes for them charivni pіgulki snodіynogo.

However, it is far from being a skin person to take a medical option to treat problems with sleep. In addition, a good fahivets does not hurry to recognize the liki, until the cause of the illness is calculated and the patient's anamnesis is not taken.

Hypnotic drugs are a large group of medicines, like vicarious as a regulation of sleep, as well as conducting anesthesia for an hour of surgical intervention. Archaeologists vvazhayut, scho natural snodіynі zabobi, for example, such a rose like Krasіvka or Belladonna, people vykoristovuvali sche two thousand rokіv that.

In Egyptian manuscripts there is an indication of those that doctors wrote opium to their patients, as a sign of sleeplessness . Alcohol, as the most popular method of anesthesia, the American Indians won nearly a thousand years ago.

The first drug anesthesia was found in the Nimechchina between the 19th century. True, before this warehouse included toxic and narcotic drugs ( opium , weed dope , mandrake root , aconite , hashish and others), albeit at least they put the patient to sleep, but at one hour they applied a negative organism to him, and at other times a fatal injection.

In our hour good fortune that drugs, allowed for use in anesthesiology, have switched to a brand new raven. The stench is so safe for a person (with a reasonable vicariousness, they don’t call out a physiological sound, a psychological sound, practically don’t think of side effects). In addition, their warehouse is no longer toxic and non-corrosive.

However, the principle of influx on the body of such benefits has remained invariable. Sleepy faces reduce the level of alertness of the nervous system, thus preventing sleep. Varto indicate which preparations based on barbituric acid ( Pentotal , , , Amobarbital ), as if for a decade they were the most demanded snodynye zaobami, nii everywhere are replaced by the faces of the new generation, for example, cyclopyrolone or .

Remain, with his dignity, respecting the leading experts of modern medicine. Melatonin - for nothing else, like, what is vibrated by the body of a person, the regulation of good rhythms. In simple words, the very same day vouches for our inner year, which is to say, if it is necessary to sleep, and if not.

The main problem of today's people is poking at the level of illumination of our megacities. From the vіdkrittam of the electrician, the bright day has become significantly larger. And now you can wake up the night, you can increase the light and it will be like that in the day. Through a cardinal change in the rhythm of a person's life, rіven vibrating melatonin quickly, which will inevitably lead to problems during sleep.

Therefore, doctors recommend taking drugs based on melatonin , in order to stimulate the process of sipannya It is especially worthwhile for people who often fly in remembrance. And in the quiet and in others, there is a zbіy of the “inner year”, to build up a kind of additional melatonin. Until everything else hormone The authors attribute antioxidant, anti-tumor, anti-stress, immunostimulatory powers.

Irrespective of the impersonal pluses, snodiyni zasobi - tse club with two kintsy. From one side, the preparations of these groups help people improve sleep, but from the other side, they can be detrimental to health and viklikati zvikannya. For this reason, keep a memory of the unsafe development of fallow land in the presence of sociable contributors, so that it would be less to add problems to people.

At the time of the day of hormones, the human body begins to work in another "emergency" mode, getting ready for active action. To that we seem to ourselves not at our own pace, nervous and visibly anxious. Stress hormones irritate the heart beat faster, which pours into the vise, the dychal system and, obviously, into sleep.

Fear and insignificance make you fall asleep, and people, crimson stress, take away one more problem. sleeplessness . It is important for him to know how to overcome stress, so that wines cannot be thrown into other spheres of human life. Fahіvtsі to please virіshuvati all their problems until the present evening and do not “bring” them home, de maє panuvati the atmosphere of peace and safety.

Often people provoke themselves sleeplessness I really hope to fall asleep in front of an important trip, or a trip, in such a rank, draping your nervous system and provoking stress. It is important that in such vipadkas it is not varto to zmushuvat yourself and to intensify the atmosphere even more. It’s better to get up from the bed and grow up korisne, or, for example, go to the fresh air, or walk around the domestic creature.

"I'm going to sleep at night and I can't fall asleep" - this phrase is often used by doctors in front of their patients. And the skin of us at least once in life, putting nutrition about those, like you can fall asleep easily at night, like you can’t. You can jump through a sharp sound, dotik, through a nightmare, or through a bite of a coma. Buvay, we are so thrown in the middle of the night and sweat, trying to fall asleep more quickly, nervous and angry.

In fact, it’s just one more example of a stressful situation, which can only be overcome in one way - by calming down. Obviously, if a doctor prescribes you snodіyni zasobi, then you can go to the help, but there are other safe, let's go and not so quick options.

For the cob, it’s better to turn around for help to fakhіvtsіv, then you can’t sleep at night more than that, without skipping fast through some interval of an hour. Such a disturbing dream, or else it may be daily, can signal a difference in the normal functioning of the human body. The doctor-somnologist will help you to find out why the patient cannot fall asleep at night and how to work in such a situation.

Cream with nodial preparations, problems with sleep are virulent. . More listed medicines call for drowsiness and calm down, in such a rite, helping people to relax and move away from the “kingdom of Morpheus”.

The most common way to solve problems at bedtime is to use the following preparations:

- ce combinations of the drug, to the warehouse of which the medicinal herbs are included hormone guaifensin . Vіn helps improve the work of the nervous system and improve sleeplessness;
- tsey sedative drug feel better and significantly speed up the process of sagging;
, infusion - there are drops on a growing basis, as if they help to calm down and fall asleep;
– keep the drug in your warehouse magnesium (lack of something in the body makes problems with sleep), as well as vitamins group B ;
- the same drug, to the warehouse of which to enter the same hormone , which is vibrated by the body of a person and vindicated for the work of the “internal year”.

The cream of medical treatment of problems with sleep is being corrected for the help of such procedures as acupuncture, hypnosis, meditation, homeopathy, electrosonotherapy (with a burst of impulse strum) and others.

Yak fall asleep for 5 hvilin

How fast can you fall asleep for 5 quills? I chi vzagali є which is a universal way, which allows any ailing person to get into a painful sleep for the treatment of infirmity. On the thought of Dr. Andrew Weil, who deals with the injection of stress on the body of a person and how to deal with it, he could know the answer to nutrition about those, how to fall asleep for 5 minutes.

On the right, the main reason that a healthy person cannot fall asleep normally. chronic vtoma that tension. Lying to sleep, we think about those that we trapilos during the day, we worry about how we will go, we analyze them or we worry about those that we happen to survive tomorrow. As a result, we “twist” ourselves, which causes “stress hormones” to vibrate, and sleep does not go.

Vihodyachi z tsgogo, vcheniy rob vysnovok about those who do not know anything short, lower dihal gymnastics and meditation before bedtime. These techniques will help you calm down and improve in a positive way. In order to fall asleep quickly, Dr. Weil instructs you to speed up with a dichal technique under the name « 4-7-8 trick » , so that you can successfully acquire the census of yoga in your own practice.

Later, accommodating the technology, you will need to work in the next sequence:

breath deeply through the nose for 4 seconds, trying to relax;
then trim down for about 7 seconds;
And then see 8 seconds.

Another dihal technique that helps you fall asleep, transfers the following scheme:

it is necessary to inhale properly for 5 seconds;
then let's take a 5 second break;
i, nareshti, see also for 5 seconds.

Dihannya behind the rachunk also helps to reach drowsiness and fall asleep quickly. The Danish method of transferring children to breath and sight. Dihati is required by the mouth and rahuvati like this: breath-one, see-two, breathe-three, see - chotiri and so on up to ten. Then the cycle repeats again. Knowing this technique, fahivtsi make it easy to concentrate on the breath and, like a beat of repetition, go through your legend.

Practicing psychologists to please their patients for calm and relaxation are just as right as Carousel. Take a horizontal position, lie down with your hands and relax. Do not press the lower and upper tips to the top of the coat. Start from a calm, breathtaking breath and show that the flow of a warm wind will pass through your right ear, hush it up.

With sleepless chest, dyhal gymnastics or meditation

Give a warm wind to the vidihu following over the shoulder of your right hand, and then the brushes. For example, make a pause. Then let us work in the breath and show again that it will be easier to pass through the right breath. Hold down. You see again and “force” yoga to the quilt of your paw leg and to the foot. Take a break.

I’m “breathing” again through the right ear and tightening down, and then on the vidikha “strengthen” again until the quilt and foot are behind the left leg, rob a pause. Inhale, circling the flow over the right shoulder, and hold it down. On vidikha, the potik is again guilty of "passing" the shoulder and the hand of the left hand. Rob a pause, and then breathe in deeply rise. Tighten down, and on the video you pass the repetition through the left ear.

Another time, the cycle needs to be started from the bottom through the left ear, then there is a pause. Vidikh rob through the left shoulder, the hand and the hand. They gave a deep breath and a pause, and I saw through the stitch that foot of the left leg. After a pause, move inward and hold down, and see through the quilt of that foot of the right leg.

After a pause, inhale through the left ear, hold down and see the right hand. Take a pause and dial again with light repetitions, trim down and complete the cycle with a breath through the right ear.

At the result, in one cycle, you will have 5 breaths and insole and vision. For this hour, you are guilty of relaxing and focusing more on the strength of the breath that passes through your body. It’s a smut to remember that when you see your body, it’s most relaxed when you see it. That is why the phase of vidihu occupies the first stage of practice, whether it be dikhalniy practice.

Technique "Special Services", as a vrakhovuє physiological aspects of sleep. For this method, it is necessary to comfortably nestle at the bed, relax and flatten your eyes, roll them uphill with hundreds of thousands. At the hour of sleep, the apple itself is so stashed, and this method helps to fall asleep quickly.

vicorist Technique "Zvorotny blink" a person can take a handy posture, close the folds and through the songs of the interval, open the hour and flatten the eyes. Tse i є blinking at the same time. As a result, the brain activity decreases, the body relaxes, and the person becomes sleepy.

Crimium visualization techniques can be speeded up with such additional methods as:

herbal tea chi warm milk with honey;
nasty crop;
self-massage of the chola in the area between the eyebrows, massage of the outer shells, as well as the inner side of the wrist;
relaxing right, for example, auto-training "Beach", if a person shows himself to lie on a warm seashore and smell the calm sound of the sea, or else « cool » , if it is necessary to imagine a great hit on the winds of the kul.

Below is a list of universal recommendations that will help improve sleep:

Plan your day. Dotrimannya regime helps the body to call to the singing rhythm of life. The successors stated that the body of a person vibrates to the rhythm of the sonic rhythm in less than a few days. That’s right, it’s easy to remember after a few sleepless nights and lie down to sleep at once. It is important that for a normal self-feeling, a person has grown up and can sleep at least eight years in the extraction. True, the organism of the skin is unique among us, for those who need more sleep, and for those who need to grow up, it will be enough to sleep for six years.
Daytime sleep is not only for children, but it helps older people to refresh themselves and gain strength in the middle of the day. It's true, it's important to trim the world here. Oskelki, having slept a couple of years a day, you are unlikely to be able to easily fall asleep in the evening. To that deyakі fahivtsi not to recommend to people, yakі mayut problems іz zasipannyam, vodpochivat in the day, for them it will be the best way to save up until the evening. And on the right - tse pozminnі practitioners, which daytime sleep is respected by the norm, tk. they work at night, and wake up in the day.
When you change the time zones, it’s even more important to fall asleep, even if it’s not only the person’s day regimen that changes, but the hour of insomnia and sleep changes more importantly for her. If you are flying to the destination, then the first doba in the new mission, after the ranking profit is due, the one who sleeps well, you just need to endure until the evening. With transfers to the fold, help folding, you can go to help melatonin , which will help to improve the inner year of a person.
Physical stress is good for the body, but the stink of guilt ends even less 2-3 years before bedtime. Otherwise, the awakened organism cannot fall asleep. So see the sport like aerobics, big, lizhi, Nordic walking, ellipsoid, swimming and cycling to help improve sleep.
Not only the regime of the day, but the correct eating plays an important role in the process of improving sleep. The rest of the reception may be at least 2-3 years before bedtime. Until then, you should carefully choose dishes, like varto to prepare for the evening. Slid to look at the important and fully conquered hedgehog. Rather, the priority should be given to protein products, for example, ribs, low-fat meat, syrah, yoghurts, and other fruits.
caffeine - the king of a militant sleep, especially if you drink or produce, to take revenge on this afternoon, you love to live in the other half of the day. So don’t wart the evening with chocolate, so you will save your figure and you will be able to fall asleep quickly.
Of particular importance for easy sleepiness is that activity or physical activity, which a person is engaged in without intermission 2-3 years before bedtime. It is important that, in order to get rid of problems in the night, it is necessary to unify the review of the TV set, the use of a computer, telephones or other gadgets before sleep. In addition, do not work folded calculations, but virishuvat logical tasks before going to bed. Everything that is described above does not make you relaxed and calm, but instead roils the nervous system, making you fall asleep calmly. In the evening it is recommended to read in a bed or take a relaxing bath, and it is better to stay active in the morning.

How to fall asleep with sleeplessness

Responses to food about those how to fall asleep, how sleeplessness to torment a person, you can only get out of it, what kind of a camp is like that, how guilty you are and you can get into it on your own. Otzhe, insomnia otherwise, it’s one of the most wide-ranging disorders, or sleep is disturbed, when a person sleeps badly and a little, or else you can’t fall asleep.

Risk of sleeplessness increases with changing jobs, or with frequent flights from changing time zones.

Until then, the unwell can be blamed and through the rest of the night, in stressful situations, with some ailments, and also in too noisy and illuminated places that are vicorous for sleep.

If the patient has such signs, then the doctor will be better able to diagnose him for everything sleeplessness or chronic lack of sleep :

postiyne nasty zasinannya;
filthy like a dream, if a person is constantly prokidaetsya and then we can’t fall asleep for a long time and have nightmares;
disturbed sleep is guarded no less than three times a day for a stretch of a month;
unstable psychoemotional state, po'yazany іz postіynim nedosipannyam;
restlessness and alertness are promoted.

The causes of insomnia can be:

unfriendly mind for sleeping (not comfortable, pillow, mattress, synthetic bed whiteness, badly ventilated room, noise, psychological discomfort);
zbіy at the zvichny mode of the day, people will fly through a late work or they will fly;
acceptance of certain medical benefits ( antidepressants, nootropics, corticosteroids, neuroleptics ) or psychotropic narcotic speeches ;
neuralgic і somatic disorders (hypoglycemia, esophageal reflux, traumatic brain injury, Parkinson's disease, infectious disease, who are accompanied by a hot camp, ailments of the heart system, pain syndrome, stinging through the skins of illness, mental disorder, depressive state);
summer vik.

sleeplessness - it’s not a serious illness, as if it’s not only the people who are impersonal innocence, but it provokes the development of low serious illnesses, for example, destruction exchange of speeches, and others. For the very same reason, it is negligent to turn to the doctor for the first symptoms of sleeplessness.

How to overcome insomnia and learn how to easily get hoarse? At the initial stage, a somnologist (a doctor who deals with sleep problems) conducts outside the patient's obstetrics and establishes the causes of unwellness. This is an overly important part of the jubilant sleeplessness . Oskіlki the same in view of the reasons why I will become a doctor, robbed in the same way.

With sleeplessness, you can and need to fight without likiv, to that you can help less to help usunut show ill-being, and not learn the reason for it. Having accepted a charming little pigulka, you will surely fall asleep, but you won’t find sleeplessness anywhere. Until then, as we guessed more, snodiyny drugs may be called and may have a low contraindication for important side effects.

Fall asleep with sleeplessness help:

psychological counseling, tobto. sessions with a psychiatrist and a psychotherapist, de fahіvets razbiratimetsya s sleeplessness, the cause of which became the stress of an unstable psycho-emotional state of the patient, crying out, for example, trauma chi experienced by life experiences. The doctor-psychotherapist teaches his patients various relaxing techniques, which help them to improve in a positive way and fall asleep.
Correction of the circadian rhythm (sleep cycle and non-sleep cycle) of people for additional phototherapy (injection of light) , chronotherapy, as well as taking medications to avenge melatonin .
Therapy of neurological, mental and somatic illnesses, the symptoms of which (for example, pain syndrome, sverbіzh, depressive state) can be treated sleeplessness .
Vіdmіna preparatіv, scho vyklikayut sleeplessness or replacement of їх on іnshі likarski і zabi.
Sleep hygiene briefing. It’s a pity, so many people are kind enough to know that it’s necessary to bathe well softly, the mattress, or the bed is white, so that it hangs. In addition, for a good and healthy sleep, it is necessary to air the bedroom obov'yazkovo, not to harass you with old and smoky speeches, and also to clean up periodically. So may the meaning of clothes be, for someone to sleep a person. You can be handy, then. not cold, not hot, pajamas are not guilty of being small or great, but rather choose natural fabrics, for which you can’t blame the stinger or the liver.

When jubilant sleeplessness Doctors recommend to their patients to keep a night of sleep, which helps to identify the causes of ailment. To help fall asleep different dyhal techniques, about yak mi so they said more. For people who suffer from sleeplessness, we will not ask you to learn about the Asian meditation and learn about other methods of relaxation. All the help to calm down, relax and fall asleep like a licorice.

Fakhіvtsі recommend to lie down to sleep and walk around at one and the same hour, then. dotrimuvatisya sleep mode and insomnia, then the body itself wakes up to the singing hour, and you can easily fall asleep.
An active way of life and physical adventure help to relax, and then fall asleep for an hour, do not overdo it and do not wake up without a break before going to bed.
Customize your own menu in such a way that the other half of the day does not get used to drinking, to take revenge caffeine , as well as products, which are important to over-pick.
Look at the shkіdlivih zvichok, more beautifully, zvichayno, zavzhd or at least a couple of years before bedtime.
Lie down in a light bed only in order to sleep.
Turn off daytime sleep, because. After sleeping after the offense, you may not want to lie down and sleep in the evening.
As far as possible, in the other half of the day there are strong emotional shocks that experience, high wind and radio. For example, people love to watch a movie before going to bed, and then they can’t fall asleep, more filthy thoughts crawl into their heads. Absolutely the same can be said about unstriking fun before going to bed, especially when it comes to children, as if having “gotten” in active games, they cannot fall asleep, or it’s bad to sleep all night.
Do not varto before going to sleep with gadgets (watch TV, sit at a computer, tablet or phone), but take care of pink activities. Mustache tse zbudzhuє, but chi does not calm the brain. Better to read a book, or, sitting quietly on an armchair, listen to music that makes you relax.
Somnologists argue that an individual evening ritual will help set the body to sleep. You can also have a traditional bottle of hot milk before going to bed, or take a relaxing bath in the room. Zagal not fenced all those who will calm you down and in a positive way.
The atmosphere in the bedroom, as well as the equipment with comfortable bedding, is of paramount importance. Wait a minute, richly sip in a quiet bed and in a well-ventilated room. In addition, the illumination of the bedroom, as well as the noise in the room, are due to the minimum.
Fahivtsі recommend lying down in a lighter one, if you felt that drowsiness. If you don’t go to sleep for a long time, then it’s better not to suffer and not fight from this drive. Get up and get busy, so you will wake up, get tired and want to sleep.
Coming back from insomnia to help the main methods of relaxation (relaxing auto-training, visualization of calm images and receiving moments) , dical techniques), as well as yoga and meditation.
Cognitive psychotherapy helps to improve sleep for patients, like through a panic fear of "not falling asleep" fall into hysterics and suffer from it.
In addition, the effective method of "fed up sleep", if the standard eight years a person sleeps no more than five. The back will be foldable through those that the body can accept the new rules of gri. The first day of a person is more involved in the day and in vіdchuvatime drowsiness that lack of strength. However, one day the body will wake up, and sleeplessness will begin.

Crazy, medically exuberant sleeplessness gives stable results. Hypnotics of modern medicine and the new generation have proven themselves well. Truth be told, specialists are not in a hurry to admit them to their patients. On the right, in the fact that therapy is more effective, it is directed at the reasons for sleeplessness, and not at alleviation of its consequences.

Adzhe, priymayuchi snodіyne, people really sleep better, but do not get sick. To that, to all the medical benefits of the varto, it is only possible to go into it, if all other methods do not bring long-term relief.

Lighting: Graduated from the Vitebsk State Medical University for the specialty "Surgery". At the university, I became a member of the Rada of Student Scientific Fellowship. Promotion of qualification in 2010 - for the specialty "Oncology" and in 2011 - for the specialty "Mamology, visual forms of oncology".

Dosvid work: The work at the zagalno-kuvalniy merezhі 3 years as a surgeon (Vitebsk likarnya svydkoi medichnoї dopomogi, Lioznenskaya TsRL) and for the madness of the district oncologist and traumatologist. The farm robot is a representative of the rock of the Rubikon company.

Presenting 3 rationalization propositions on the topic “Optimization of antibiotic therapy in the fallow in the species warehouse of microflora”, 2 robots won prizes at the republican competition-review of student scientific practices (categories 1 and 3).

Such a situation is often heard - you lay down to sleep, and the year after year passes, and you turn into a bed from your side to your side, and you cannot fall asleep. Until then, once in a while you can’t get rid of your thoughts at the witness, and you can’t relax. It’s possible for someone to get away with a terrible problem, as if they’re going to fall asleep. However, it must be stated that you have appointments for tomorrow, or it is important that you speak, it is necessary to sit at the kermo. And you need blood from your nose as soon as you get out, otherwise, everything will fall out of your hands early in the morning. How to fix such a situation? Understandably, the psyche of everyone works in a different way, that and the reasons for a nasty sleep can be different. If you don’t know how to fall asleep easily, then try different ways, and possibly, you will know the middle ones, which will suit you best.

Nasampered, follow the respect for the destination, in which you sleep. It is the responsibility of the newcomer to keep the optimum temperature - not too stingy and not too cold. Varto unique stretch.

Look in the room can be fresh. That before going to bed it is recommended to air the application. If I’m a little sour in the room, and because of the occurrence of unacceptable smells, then it’s unlikely that you will fall asleep easily. For aromatization of the bedroom, you can vicorist lavender olії, linden and chamomile.

Before sleeplessness, often direct and even more brightly. Varto memories, what hormones, what regulate sipannya, viroblyayutsya less at dark. Forgive after him, that the windows were heavily curtained, and there were no other lights in the room. You can bring a special sleep mask.

If you need silence for sleep, bring earplugs to the pharmacy. Hateful noise, for example, the monotonous hum of a fan, helps decom to fall asleep. To fall asleep, you can also play relaxing music or record natural sounds.

One day a person cannot fall asleep, the one who assumes an unhandled pose. Lie down so that you feel comfortable. It is best to vicorate a pillow of medium hardness. Like it has become warm in the body, turn it over. For sleep, put on spacious pajamas. It’s good for people to sleep without clothes, so try it and try it this way.

Do not forget about hygiene, regularly change the bedding. On the pillows and prostrations, which have leaked sweat, it’s not too hoarse. The carpet needs to be picked up in such a way that it would not be overly light, but rather important, overly warm, or navpak, it would be filthy to protect the cold.

Right hedgehog - constipation garny sleep

Give respect to those who are at the supper. It is not recommended to eat well before going to bed, but on the other side, lie down on a hungry slug - that is not the best solution. Іsnuyut products, how to spriyat warm sleep: banana, milk, peas, whole grain bread, lettuce. And the axis of whites can give you a warm sleep, but you can also drink coffee and drinks, spicy, fatty, licorice, nicotine, alcohol. Often it is easy to fall asleep with the help of warm milk or herbal tea drunk at night.

What to do to relax the psyche

Sometimes it’s a joy to think about nothing, lying at the bedside. Ale, in practice, it is impossible to improve, moreover, more than that, more than that, more than that, more than that, more than that, more sleep deacons made the brain work more intensively, lower the hour of sleeplessness. To that end, the vanity for the mind, on the other hand, will be brown.

Dekom is assisted by reading for nothing. However, here you need to know the world. The best way to read is easier, not cumbersome, but it’s not hoarsely on the floor, which could be fun to spend a year with a book. You can also try to work like a record of a baby. For example, write down the most important feelings of the day, a thought about a film.

Ale, as soon as you see it for a while, you realize that you are starting to be very healed before sleep, indulge your busyness, put out the light and lie down. As if thoughts are blaming at the head, try for help to show your thoughts in black color. Meditate, let the thoughts in, like you are turbulent.

Think about who you are. Show yourself in the chovni that you are sailing along the river, or you are flying in the dark, or you are swimming in the ocean, or you are walking along the winding field.

It's been a long time since I've been at home, it's been a pleasure to have some kind of creatures in my thoughts, for example, sheep and elephants. If you want to help not everyone, prote, you won’t be spared the senses, the shards will spriya pomirnomu navantazhennyu on insult pіvkulі brain, step by step to put yoga into sleep mode. Zrozumilo, you can choose and yakіs іnshi objects like creatures, smut, so that the stench would not call out negative emotions. It is possible to reveal the pendulum, which moves from the side to the beak, and take it over.

Lie calmly, do not collapse, relax all the m'yazi, starting at the tips of your toes and ending with your head. Lying down, sip. Stretching helps the body to relax, the tension goes, and the person falls asleep. Try to squeeze the pillow between the knees. Helps relieve stress and reduce pain syndrome.

Vikoite complex of dyhal rights. More deep breathing helps the body to relax. Lie on your back, to control, how to live. Zeredzhuyuchis on dikhanni, the brain vibrates in the form of third-party thoughts.

Preparations for sleep

If you have gone through different methods, but if you don’t understand it, if you fall asleep quickly, then it is recommended to victorious medicine. However, you need to work carefully, so as not to vilify the fallow. Best for picking up the drug, turn to the doctor.

Variety of drugs:

On the basis of herbs - valerian, dog spice, mint, hops, chamomile.
Tranquilizers - make sure that the nervous system is oppressed, emotions are blunted. Even if sleeplessness is caused by severe stress, it can be the only way out.
Sleeping pills - injected on the nerve receptors and stimulate the release of hormones during sleep.
The drug that avenges the main sleep hormone is melatonin.
Vitamins. Often, chronic sleeplessness develops through a deficiency in the body of vitamins B and D, microelements - magnesium and calcium.

What do you need to work in the day, what do you need to sleep well at night

If you go in for sports, then the rest of the workout can be no less than three years before going to bed. Prote walks before going to bed do good to help with insomnia.

Water procedures at night are also a good way to relax. Best of all, a bath with special soothing additives - sea sill, eucalyptus, pine oils - helps in any mood. If you have problems because of hoarseness at night, then it’s best not to sleep during the day, but to wake up until evening and wake up like a dream.

Joke for a way to deal with stress. Stress is the main problem of insomnia. Know your hobbies, know the stress. Try to get to the regimen: go to sleep at once. If you want to destroy the regime, change it step by step, starting with 10 credits. Before going to bed, do not delve into the telephone, do not sit for a long time in front of the TV or monitor.

Often, sleeplessness helps the development of a chronic autonomy in the body, oskolki sleep is the only straining way to restore strength. Through regular lack of sleep, people threaten nervous discord. The presence of sleep is one of the main problems of modern people. for 5 quilin? What does it take to be robust? Such food is turbulent and sleepless.

Cause sleep disruption

In order to know how to make yourself fall asleep, it is necessary for us to put reasons in front of us. Sleeplessness can be caused by such problems:

sickness of the heart of that ship;
hunger;
painful sensations;
viral infections (colds);
stress at work;
as a result of taking medication;
the presence of foreign podraznikiv (noise).

How many years do you need to sleep in order to feel good?

Fahіvtsі, yakі vyvchayut triviality of sleep and yogo main indications, stverdzhuyut that 8-year-old sleep is optimal for pіdtrimki beauty, youth and healthy body. In this case, the skin of a person is an individual organism: one needs 10 years, to get out, the other needs 5 years. It is important to signify to this, how much time you yourself need to repair at night, to feel at the form.

There is a simpler way to do this. Get out of the door and take it, how much time is needed for a night's sleep. This is a wonderful hour for experimentation - there is no need to skip the alarm clock. The knowledge of knowledge is even more important for your daily life Doing yoga, you won’t need to think about food about those, how to fall asleep for 5 minutes.

Sleep and interior

Often it happens that way, after that, like you drank a couple of drops of valerian, or you can’t sleep, and you become the hero of the story “How can you not fall asleep at night at home?”. What is work? How do you fall asleep right away?

Often the reason for frequent sleeplessness is your inter'rier. To this side, the lining of the sleeping area is the guarantee of yakіsny and dry sleep. Apparently, pastel shades in the interior calm the nerves, relieve stress and pleasantly infuse into sleep.

It is also important є і such a main attribute, like a lizhko. Tse maє buti sruchne place for resurrection: the mattress is hard, the pillows are thin and stuffed with fillings from herbs or buckwheat. Whiteness is not recommended to vikoristovuvat Shovkov, to that only in films it is so demanded and thinned, in fact, I do not truly ochіkuvan and sleeplessness. Shovk is a slimy and cold material, which is not suitable for picking up, especially at the winter hour. Wink the whiteness from natural bavovni, in this way you can secure your own sleep.

Basic rules for swedish sleep

Zasipati shonaimshe for 8 years. Tse to ensure normal hanging and setting the sleep mode.
Not a little too lazy to boast through sleeplessness - be it as if the experience is more complicated.
bazhano till pivnochі at one o'clock.
In order to vibrate the sleep reflex, it is necessary to carry out offensive rituals at night: retraining, brushing teeth, preparing a bed.
Before going to bed, it is necessary to air the room. It seems that the cold weather in the room is fresher than the cold air in the room.
No way to lie down on a hungry slug, but it is also not recommended to transfer it. The best snodіyne - tse, no wonder, malt. Ale, live them in the wake of the world, otherwise you can take a load with kilograms without a hitch.
Go in for active sports next 6 years before bedtime. The nervous system is especially stimulated by physical activity. Rank gymnastics is also not varto bad.
Only positive thoughts will help you fight against sleeplessness.
A good pillow, soft and other attributes of a sleeping place. Woolen scarves, as if cold, comfortable whiteness - all just for the sake of a good breath.
The presence of third-party sounds (over a "noisy" annual, music, radio). The stinks vomit and bring the brain to the diyu. If you can’t fall asleep through the sounds behind the wall or outside, you can beat the headphones.

As if to torment sleeplessness already with a long stretch of sleep, the very hour I will lead the body out of it. You sіkavit pitanya about those how to fall asleep for 1 quill? Yakіsny that shvidky dream to secure suvore dotrimannya advancing recommendations:

Folk medicine recipes for healthy sleep

A lot of people who suffer from sleeplessness, obviously, don’t say food about those who fall asleep for a year. Navpaki, the stench is joking about the best ways to zanurennya have a deep mimic dream. In such a situation, even ancient recipes of traditional medicine, in the shortest terms, will help to restore the correct sleep regimen.

Brew a teaspoon of mint, add | add | in tea leaves trocha honey and drink before going to bed.
Put a charge with a pillow of flowers (lavender, chamomile, geranium, mint).
Pour a tablespoon of the crop with the dip (1 bottle) and drink for about 2 years, drink before going to bed.
Prepare a tincture of root polyna: two tablespoons of this root (prepared) soak in 400 ml of water for no more than 2 years, drink before going to bed.

Techniques that are right for quick sleep

You can get back from sleeplessness for help with special rights or techniques. The stench suggests how to fall asleep for 5 hvilin and break a healthy sleep.

The Chinese technique is to take revenge on the methods, for the help of which it is necessary to infuse into active biological points, after which the problems associated with insomnia, stay behind. For example, it is necessary to push on the gap between the eyebrows for 30 seconds. Another way is to massage the outer shells at such an hour after the year's arrow. You can also try rozminati holes (about 5 times a day before going to bed), like tasting on the wrist from the inner side (and at the same time under the brush, which vypiraє).

Relaxation method of transferring awkward rights. For example, it is necessary to lie on your back, flatten your eyes and relax. Potim - robiti deep zіtkhannya and begin to guard for your observations in different parts of the body (from feet to head). Right vikonuvateme close to 5 times a day.

Prevention of sleep disturbance

Look at the salty grasses at night.
Turn off the menu to drink, to eat, to eat fatty foods, to avenge proteins.
Do not conduct emotional conversations, do not marvel at hoarsely films and do not read hoarsely books before going to bed. Also, do not varto spend a lot of time in front of a laptop.
Unique to daytime sleep, shards of wine can become serious in the wake of the night.

Only a complex approach to the problem of disturbed sleep, zastosuvannya vischevkazanih recommendations and dotrimanny rules to help dosit quickly vporatis z sleeplessness. Eliminate stress, lead a healthy active way of life, learn how to live correctly - and that dream is guaranteed to you!

Healthy sleep is charged with a positive mood for the coming day. Physical, psycho-emotional impulses activate the organism, and through a shift in the blue light. The presented methods of mitt's sleep will tell you how to fall asleep in one whilin.

Causes of insomnia

Created a globally accepted classification of sleep disorders:

insomnia - the wrong process of sleep, lack of trivality, constant awakening;
hypersomnia - peresipannya, napivsonny camp;
parasomnia - sleepwalking, nightmares, scary dreams.

You see factors that are the cause of sleep disturbance:

experience, discord, depressive camp;
emotions on the aphids of the future sunset;
over-excitation of the nervous system - a review of films; no work;
implantation of medical benefits, energy drinks;
ailments, for example, bronchial asthma, epilepsy.

The main cause of sleeplessness is internal dialogue. To learn the techniques of zasinannya - means more activation of the brain activity.

Rules of meeting meeting

Before going to bed, ob'yazkovo ob'yazkovo dotrimuvatisya a number of rules, sho prikoruyut yogo come:

dorimuvatisya regime, sleep vіdvedenno sevnu year. Recommended - 22.00 - 07.00;
application temperature - 18-22 °C;
write down alarms, forget timchasovo, wikinuti;
try to drink tea, kava, turn it off again 2 years before bedtime
bring earplugs;
do not sleep in the day, in the evening;
drink a bottle of kefir, warm milk before going to bed.

Dihal gymnastics

Dihalni right allow you to zanuryuvatisya in a sleepy camp for 60 seconds. Repetition of diy spryaє zam'yatovuvannyu, automation.

Method "4-7-8"

Efficiency is blamed for the constant vikonann. Practice 2 ten days a day - 2 months, then 8 repetitions / 1 pidkhid - 30 deb. Description of the method:

the tip of the tongue is stuck at the top of the bottom above the line of the teeth;
tightly close your mouth;
from the first drive “4”, inhale it through the nose;
"7" - zatrimati dihannya;
"8" - deep vision.

Then we will work out the necessary number of repetitions of the complex.

Sipan technique "5-5-5"

Another name is the sleep sleep method.

Breathing in - activates the psycho-emotional state, seeing - lowering, relaxing. Trivality stage - 5 seconds, which allows you to reach the maximum efficiency. It is allowed to increase the viewing interval. Including equipment:

3 phases of breathing for 5 seconds: more inhalation through the nostrils, break, release;
zbіlshennya trivality stаpіv, vidih step by step we become 6-7-8-10 seconds.

Obov'yazkovo accentuate respect for the sight, learn to let go of anxiety, problems, take away satisfaction. Such gymnastics causes sudden drowsiness.

Method of sipannya "ten"

Before going to bed, a person takes into account the number of breaths, views for a period of 10 seconds. Dali have the right to repeat, it takes 4 steps. Internal experience to go, including svіdomіst, povna zoseredzhenіst for carrying out arithmetic processes. Think only about numbers, turn around, the work of the chest.

Appropriate technique for borrowing from household minds, guests, trains. It's easy to remember, it's the first training.

Technique sipannya "Carousel"

Psychologists recommend to do special dyhal gymnastics every day in the evening. Feel free to relax, reduce stress, become hoarse. The complex includes a single combination of processes. Pause after skin stage – 1 second:

lie on your back, stretch your legs out. Golovna - a healthy posture, nothing fetters ruhiv. Feel the beach, light breeze, sea scent;
take a deep breath, watch the passage again through the right ear, rozbіzhnіst on the body;
seeing with the right shoulder, with a penzle;
I breathe in a warm wind again;
I saw a crunch on my right foot;
drawing in the receiving aromas with the right air;
vidihannya levi steg, foot;
kovtok sour vukhom;
seeing with his left shoulder, penzle;
breath;
vidihannya with an opposite vukh, a break.

Let's repeat the steps in reverse order, starting to breathe in with the left ear, letting go with the left hand.

For fixing the effect, 5-6 sessions are needed. It is fenced to stop the technique for people who suffer from bronchial asthma, chronic bronchitis, upper respiratory tract ailments, pneumonia.

Special services sleep technique

The way of presentations by the breeder Suvorov. Including the next sequence of events:

lie down as comfortably as possible;
relax;
stretch, stretch;
close your eyes, see again;
ochnі apple zakotit uphill.

It is necessary to ensure the safety of the physiological state of the organization of dawn at the hour of sleep, the process of scheduling is now fast.

Technique of zasinannya - "reverse blinking"

For the installation of technology, it is necessary to lie down in a comfortable position, close the windows, think about the reception. Open eyes, then close, repeat skin for 5 seconds (5, 10, 15 s). Repost, start back.

The method allows you to easily relax, stop sleeping.

Technology

Meditations relax the body, minimize the stress state.

Autotraining "Beach"

Designed equipment includes:

lie down, hide with a carpet;
kintsivki straightened;
reveal the seashore;
I see a squeak, I warm my back, I go out to receive warmth;
pischinki step by step hoot fingertips, left arm, wrist, elbow, shoulder;
potim - right hand;
cover the feet, ankle, knee, quilt;
zapovnyuyut live, sides, chest, neck;
face greeted by sleepy promises, forehead watching the sea breeze;
body to sleep.

Autotraining "Kulya"

A simple, effective butt of a mitt's signing. It is made up of the following sequence:

take a good posture;
close the windows;
reveal the majestic cool that is kidnapped on the waves of the ocean. It is important - to focus less on culture, turn on thoughts, svіdomist.

Nastannya sleep - 2-5 quills.

Sipanya technique - meditation, yoga

Sukupnіst is right, meditation before going to bed to teach the body to grow. It is necessary to take a handy posture, lay down a pillow, lift your head slightly, close your eyes, put your palms on your knees, dihati 4 hvilini. Relax again.

Twisting. Having finished meditative practice, start gymnastics. The first camp "in Turkish" is taken care of, careful turns are made in offending sides. Dolonya roztashovuєtsya on the right column. After twisting deep inhalation, breathing out for 10 seconds, smooth vision.
Nahili. The position is immutable, the handles are pulled forward, the body is wounded by the next. Zavdyaki the hero m'yazіv go shiina, spinal tension.
Newborn pose. Lie on your back, bending your right leg to the knee. Gently pull the toe, bring it to the groin, five straight into the bed. Let's repeat the complex from the left kіntsіvkoy.
Kidnapped. Sitting in the lotus position, press your knees to the chest. Start to loosen up a little.
Shavanas. It is considered the final stage of yoga. You are lying on your back, your hands are at your sides, your arms are straight up on the mountain. The body is ideally relaxed, the organs gradually hoarse.

Techniques will help you reach the phase of sleep in 5-10 minutes. Correctly vykonannya significantly speed up the process of sipannya.