Causes of insomnia
If a person cannot fall asleep for a long time, his sleep is constantly interrupted at night, it is restless and shallow, then we can talk about disorders. They also manifest themselves in daytime sleepiness, irritability, nervousness, fatigue and depression, which are the consequences of constant lack of sleep.
There are several reasons for this:
Vigorous mental activity. Having overworked during the day, we often can not fall asleep at night. A succession of thoughts about important business, meetings and contracts rolls around in our heads.
Physical pain. For example, muscle pain or toothache.
Consumption during the day of stimulating drinks, such as coffee. It is better to give them up in the afternoon. Then the question of how to fall asleep quickly will fall away by itself.
Overeating. The last meal should be at least 3-4 hours before sleep.
Uncomfortable pillow or mattress.
Lack of oxygen, dry air in the room.
Abuse of watching TV or working on the computer.
If you eliminate all these factors, you can solve your problem and fall asleep soundly without pills.
Useful tips for insomnia
Let's say that you stopped drinking energy drinks, began to eat right, renewed uncomfortable bedding. But the question of how to fall asleep quickly is still relevant. In this case, you need additional stimulants to help solve the problem of your insomnia. There are five basic ways to fall asleep quickly and deeply. First of all, try to relax. Before going to bed, it is better not to sit on the Internet or watch scary movies with violent scenes. Instead, you should turn on a light melodrama or listen to calm music. This will help your brain to disconnect from problems and worries. But only 1-1.5 minutes before you go to sleep.
Fresh air also promotes deep sleep. It helps to fall asleep quickly and not to wake up at night. It is better, of course, to take a walk in the fresh air. If it is not possible to go outside, air the room. Sleeping with an open window is the best cure for insomnia. A temperature of 20 degrees in the bedroom is considered ideal.
Drink a glass of warm milk before going to bed, it will help you to relax and fall asleep. Tea with lemon balm would also help. Be sure to rule out noise. Do not fall asleep while the TV is on. If the irritant is a working refrigerator or a heating boiler, then close the door to the bedroom tightly. Also, do some exercise. A little physical activity will help you fall asleep quickly.