How to fall asleep if you can't sleep: tips that work

Early to bed and early to rise 5

People must live according to the laws of nature. But this is in theory, but in practice we often violate this. Time is one of those laws of nature that we often neglect, and then we struggle with problems, including health, without understanding where they came from. Moreover, by not observing the law of time, we thereby greatly complicate and sometimes completely block the realization of our abilities and talents.

From this article we will learn why you should go to bed early and get up early, what the correct sleep schedule should be and what getting up early gives us. And most importantly, we will learn how to go to bed early and wake up early without any violence against ourselves.

Content

We often tell ourselves: “go to bed early today and get some sleep,” but we stubbornly continue to stare at the screen, wasting our time and not listening to the voice of reason. Social networks, cats on YouTube, computer games and other time wasters simply chain us to themselves. Well, we... What are we? We don’t even resist, because it’s so nice to follow our bad habits, feeding and strengthening our usual, but far from the healthiest, lifestyle.

And now, finally, the brain turns off, and we fall into a black hole, from which the alarm clock habitually pulls us out in the morning. And again we run in circles: study, work, bustle, as always during the day we want to sleep, we dream that as soon as we find ourselves at home, we will immediately find ourselves on the bed and watch dreams, resting our mind and body. But cruel reality breaks our good intentions...

As soon as we find ourselves at home, there is a huge number of tasks and activities, most often not important, but again disrupting the correct sleep schedule. And here again the rule “earlier you go to bed, earlier you get up” is not followed, and again everything is in a circle, nothing changes.

Friends, there is a possibility that our failures are a consequence of the fact that we simply do not know why we need to go to bed early and get up early. It is the ignorance of the benefits that we get from waking up early and falling asleep early that is the reason for the lack of motivation in this matter.

Well, then let's fill the gap in our knowledge and sort out the reasons why it is useful to maintain a proper sleep schedule, that is, go to bed early and also wake up.

So, here are the main benefits of going to bed early and getting up early in the morning:

1) More energy, which directly affects our alertness and efficiency throughout the day.

As soon as we switch to the correct sleep mode (that is, we go to bed at 21-22 pm and wake up before 6 am), the body begins to live in harmony with natural rhythms. And this, in turn, results in increased energy, because when we get up with the singing of the first birds, we absorb the energy of awakening nature.

It’s as if a new source of strength is opening up before us, filling us with energy to achieve all our life goals. In addition, there is time and opportunity for self-development and self-improvement.

What are the benefits of going to bed early and then waking up early? In efficiency! Our productivity increases, we manage to get more done in a day, although there are still 24 hours in a day. We just use these hours more efficiently:

► Firstly, less time is spent on sleep, since every hour until 12 am effectively passes as several hours. And if earlier you slept for 8-10 hours, now it is quite possible that 6-8 hours will be enough for you. Of course, you can’t force yourself to lack sleep, just try to feel the needs of your body and build your sleep schedule based on the information received.

► Secondly, the advantages of waking up early include increased creativity and powerful inspiration. When the brain has just woken up, it has not yet had time to become clogged with all sorts of daytime nonsense, it is crystal clear and is better able to concentrate on the task at hand. All resources are aimed at achieving the goal! In the morning, memory and intuition work very well, and everything you undertake is done faster and more productively. Articles are written well, creative and intellectual problems are solved easily and simply, something new is easily learned and remembered. It is so quiet and calm in the morning that the desire in itself arises to work hard, using this time profitably. And when all thoughts are collected into one whole or completely turned off, and concentration goes off scale beyond 100%, then only one thing remains - to create!

2) Better health, since following biorhythms has a positive effect on the body.

It is believed that from 21:00 to 23:00 our brain rests. From eleven in the evening to one in the morning, vitality accumulates. Well, from one in the morning to three o’clock is the time for the restoration of emotions, our emotional strength accumulates.

If you go to bed after 11 pm, your mental abilities will slowly but inevitably deteriorate. Of course, the decline in intelligence occurs gradually and is not very pronounced, so it is often not easy to identify cause-and-effect relationships between sleep and mental exhaustion.

Signs of this negative process are excessive mental tension and, at the same time, difficulties in concentrating attention, the development and progression of bad habits, and a decrease in willpower and creative potential.

If you go to bed after one in the morning, then in addition to the above consequences, there will be a decrease in vitality, which is expressed in disruption of the nervous and muscular systems.

A person who goes to bed so late is usually plagued by the following symptoms: weakness, lethargy, heaviness in the body, mental and physical weakness, chronic fatigue, lack of desire to achieve goals and develop.

Well, if we don’t sleep until 3 o’clock in the morning, we will also get excessive irritability, aggressiveness, and difficulty controlling our emotions.

All this accumulates gradually, but inevitably. Therefore, friends, it is optimal to go to bed and get up early - and our body will be very grateful to us, because during the night we will receive maximum recovery and regeneration, sleep will become our effective recharge and will prolong the happy and long life of each of us.

Attention, girls! Speaking about health, one cannot fail to mention beauty as the main sign of a healthy body. Proper sleep is the most effective and completely free way to preserve your beauty, because it is during sleep that active cell renewal and tissue restoration occur. Expression wrinkles are naturally smoothed out, skin color, smoothness and general condition improve. Isn’t this the best motivation to go to bed and get up early, that is, to sleep in accordance with natural rhythms, thereby preserving and nourishing your natural beauty?

By the way, speaking about health and proper sleep patterns, one cannot fail to mention sobriety. After all, when we drink or hang around, we most often have no time to adhere to the schedule. Therefore, getting rid of bad habits will be a useful choice for everyone without exception.

To get up early, you need to go to bed early. Otherwise, even if we get up early in the morning with an alarm, we will not feel any additional energy. On the contrary, we will barely drag our feet all day due to lack of sleep. Our productivity and mood will be in the red, we will feel much worse than usual, and we will blame it on getting up early. Although, as you yourself understand, the reason for this is different, namely late going to bed. So, friends, remember rule #1 for waking up early: go to bed early!

Although this is obvious, we often focus on waking up early, but forget to go to bed early. But it won’t work out that way: getting up early and going to bed early are inextricably linked, like two sides of the same coin. If we break this rule, we don’t get enough sleep, which means we kill all the positive aspects of getting up early.

So how do you go to bed early?

► Firstly, it is highly advisable to stop being online at least an hour, or better yet a few hours before bedtime. Turn off your phone, social networks, chats and other means of communication. Due to the fact that communication is delayed, and most people do not go to bed early, we find ourselves in a virtual trap from which it is not so easy to get out. Therefore, it is best to cut off communication channels in advance that may prevent us from going to bed early. Of course, turning off telephone communications and the Internet in the evening may seem too radical a method for some, but sometimes it’s the only thing that helps.

“Why such sacrifices?” - you ask. It's very simple - it helps our brain relax before bed, and, accordingly, fall asleep faster. We calm down in our crazy age of information by allowing our brains to be alone with themselves. In addition, guys, scientists have proven (see the link for information in English) that exposure to blue light (and this is the spectrum in which all device screens operate) is harmful to our sleep. There is a sleep hormone - melatonin, which is produced when we sleep or get ready for bed. And the light from the screens of our devices blocks the production of melatonin. An experiment was conducted (see the link for information in English), during which it turned out that people who are not exposed to blue light before bed sleep 50% better and wake up 40% happier. Quite motivating data, isn't it?

By the way, to timely stop communication and other activities, you can use an alarm clock, which will signal us that it’s time to get ready for bed and go offline for the world.

► Secondly, in order to fall asleep early, we recommend getting rid of other sources of worries, worries and stress. There is no need to make Napoleonic plans before going to bed. Having caught fire with some global idea, you can become so inspired that the desire to sleep will disappear completely. It is very undesirable to leave you worried and worried before going to bed. It is not recommended to be offended or ruminate over old grievances, because this has a very negative impact on our sleep and health in general. Remember the proverb: “The morning is wiser than the evening”? This is true. Leave everything until the morning, and then we will wake up and be able to move mountains. It is harmful to watch the news before going to bed: most of them are framed in a negative way, which makes us nervous. So, friends, the main thing before going to bed is “Calm, just calm” © Carlson

► And thirdly, in order to go to bed early and fall asleep quickly, we recommend avoiding physical activity and overeating. Because after all this it is more difficult to sleep. Even coffee affects the human body for up to 6 hours after consumption, so it is better to completely stop consuming caffeine in the evenings. And it is also advisable not to eat before bed, and if an unplanned meal occurs, then chew as long as possible to facilitate and speed up the digestion process. And for physical relaxation and falling asleep quickly, taking a hot bath and airing the room before bed is useful.

So, these were the tips and tricks to help you go to bed early. Finally, it is worth noting that it is usually difficult to suddenly teach yourself to go to bed and fall asleep early. It is optimal to gradually shift the time of going to bed (for example, 15 minutes), and then we ourselves will not notice how at the right time in the evenings we will automatically begin to be drawn to bed.

Dear Healthy Lifestyle readers, probably everyone understands that learning to get up early means strengthening a very good habit that directly affects our productivity and health. This is a habit that has excellent potential for creating a real chain reaction of changing our everyday actions after waking up.

When we wake up early, we get a lot more energy, which, naturally, we can (and should) spend usefully.

It would be wrong for us to encourage you to get up early, but not explain how to learn to get up early without any violence against yourself. So, here are the best techniques for waking up early. Use it for your health!

1. Go to bed early. This is the main rule, following which we can easily and simply learn to get up early in the morning. More information on how to go to bed early is written above.
2. Find a simple action or incentive that you need or simply want to do early in the morning. An action that itself will push you out of bed. For example, get into the good habit of checking your email immediately after getting up. Three in one: it’s simple and rewards your curiosity, and at the same time your brain will finally wake up. Other examples: daily morning exercises, which must be done early, otherwise you won’t have time; exercises to restore vision, which are optimal to start doing in the morning; in the end, you can simply drink water in the evening so that in the morning your body insists on going to the toilet; or check the news on social networks (the main thing is not to get stuck for long), or maybe learn something new; Well, or you can pamper yourself with a hot (or better yet, contrast) shower or drink a cup of aromatic coffee. There are many options. Everyone is able to choose the right action for themselves, which will become an anchor for early awakening . If possible, it should be as pleasant as possible, that is, be a kind of reward for getting up early. After all, the purpose of this action is to create a special ritual that will encourage us to get up early. Therefore, friends, when you get up early, be sure to reward yourself with something that brings pleasure. This little incentive really works!
3. Place the alarm clock away from the bed and do not delay its alarm time . It is necessary that in order to turn it off you have to finally wake up and leave the bed. Well, if we got up, then we hardly want to go to bed again. The main thing is to pull yourself out of bed. No “well, I’ll lie around for another 5 minutes.” Don't give in to your weakness. Otherwise, all the tone, all the vigor that early awakening gives us is lost.
4. Don't force yourself or make high demands on yourself. It is almost impossible to quickly change your long-term habits. The slower we switch to getting up early, the better we will cope with it. Small victories are very motivating! By getting up just 15 minutes earlier, we gain faith in our strength, and this is the most important thing. Gradually, one becomes accustomed to the new habit. We easily get up earlier and earlier, which means we begin, based on our personal experience, to understand the benefits and taste the fruits of getting up early. After all, the benefits of it are noticeable with the naked eye; we begin to feel how our supply of vitality and the amount of free energy increases. The mood from getting up in the morning is simply wonderful, faith in yourself and your strength appears, even your character changes. And we can direct all these advantages of getting up early to wherever our heart desires. Isn't this wonderful?

CONCLUSION

“He who goes to bed early and rises early becomes healthy, rich and wise” © Benjamin Franklin

Friends, think about it, have you ever met a truly successful person who wasted time on the screen until late at night and, as a result, slept for a long time in the morning? Hardly. And it’s not just about success, no. The important thing is that by living in accordance with natural laws, in particular the law of time, we get much more opportunities for our development. And how we use the bonus we receive depends only on us!

Of course, a proper sleep schedule is not a panacea, because there are many other factors that affect our health and energy, and indeed our entire lives. And here it is difficult to convince a person of anything who does not know what it means to get up early for at least several weeks. Therefore, dear readers, we advise you to simply try and see from personal experience the effectiveness of getting up early in the morning and going to bed early in the evening. An interesting fact: with the right sleep schedule, the need for an alarm clock most often disappears - we get up ourselves when we get enough sleep. But at first, an alarm clock won't hurt. The main thing is not to allow yourself any “15 more minutes”, because during this time we will not get enough sleep, but we will lose our tone.

Please note that almost everywhere we mention early rising and falling asleep together, and this is not an accident. There is no point in setting an alarm for 4 am when we go to bed too late before then. In this case, there is no doubt - we won’t get enough sleep. Therefore, an integrated approach is very important - we go to bed early and get up early. As a result, we get well-deserved health and a sea of ​​free energy - and make the most of the opportunities that have opened up to achieve what is truly dear to us!

Guys, we will be glad to hear your comments about proper sleep patterns. Please share this information with your friends. And visit us more often, see you soon!

More on the topic:

Medications

Many people simply buy sleeping pills to fall asleep quickly, thinking that they will solve all their problems, but this is wrong. This is especially dangerous if the drug was purchased independently and not as prescribed by a doctor.

Therefore, in the very early stages of insomnia, it is advisable to try decoctions of common soothing herbs: thyme, mint, lemon balm, or use exercises and other methods. Only if nothing helps, you should consult a doctor.

Of course, everyone decides for themselves how many hours they can and want to sleep per night. However, you need to remember that the minimum number of hours for sleep is 7 hours per day. And if the sleep is calm and correct, then a good mood, vigor and strength are guaranteed.

How to fall asleep quickly? A reminder for those who want to get a good night's sleep.

Sleep is healing.

Good sleep helps us rest and stay healthy.

During sleep, restoration, rejuvenation, cleansing and healing of the body occurs.

If the necessary conditions are not created, the body will not recover well. This means that during the day you will feel overwhelmed and tired. You'll have to use artificial motivators to shake yourself up and start doing something.

What is a good sleep?

You fall asleep without problems in 10 minutes and wake up only in the morning. Cheerful and rested.

To ensure that the body is always in good shape, it is advisable to fall asleep and wake up at the same time.

Insomnia is a consequence of our behavior. It affects our performance, our behavior, relationships with others, our emotional state and our reactions.

• What to do to get better sleep?
• How to learn to overcome insomnia and fall asleep quickly?

and ways to fall asleep quickly

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Prevention of insomnia

Preventing insomnia is much easier than treating it. In this case, the help of specialists will not be required; it will be enough to use self-regulation methods that normalize sleep phases. You need to follow simple rules:

1. Do not sleep on holidays on weekends for a full work week, when you had to get up quite early. Try not to sleep during the day so as not to reduce the daily need for night rest.
2. You should transition from wakefulness to sleep smoothly, without vigorous movements or activities that are stressful or likely to upset you. Avoid stress, quarrels and conflict situations in the family.
3. The bedroom should have a comfortable environment conducive to a peaceful sleep, the bedding is clean, the curtains are impenetrable, and the air temperature is constant. If extraneous sounds interfere, then it is permissible to use earplugs.
4. If falling asleep is difficult, then you should leave the bedroom for a while so as not to provoke an association with staying in this room with insomnia.

To get a good night's sleep, it is not advisable to eat a lot of food or drink large amounts of liquid at night. It's a good idea to drink a glass of warm milk with a little honey.

How can a woman cope with insomnia?

To avoid such unpleasant consequences, try to follow the basic rules:

1. go to bed and get up at the same time every day (both weekdays and weekends);
2. make it a rule to walk before bed (at least for half an hour);
3. stop smoking and drinking alcohol;
4. try to eat healthy and balanced (have dinner no later than 2-3 hours before bedtime);
5. Do not watch TV before bed: give preference to reading or listening to relaxing music.

You can get more specific advice by taking a DNA test from MyGenetics. With its help, you will learn everything about how exactly you should lead a healthy lifestyle, how to eat and exercise correctly. Take a genetic test to get information about the characteristics of your genotype:

• predisposition to diseases and food intolerances (lactose, gluten);
• needs for vitamins and microelements;
• sensitivity to fatty, sweet and salty foods;
• sensitivity to fructose and fiber;
• metabolic rate and acceptable levels of caffeine and alcohol;
• tendency to overeat and the effectiveness of fasting days.

Possible reasons

Difficulties falling asleep may arise due to the presence of noise.
Let's look at what can prevent an adult from falling asleep quickly. There are external and internal reasons.

Let's look at external factors first.

1. The presence of bright light in a room where a person is trying to sleep. Some may have difficulty with a night light in the room, while others may be disturbed by the moonlight outside the window. If, for example, you don’t have curtains to protect yourself from the influence of moonlight, you can use a special sleep mask.
2. Lack of fresh air, too high or low temperature, lack of optimal humidity levels - all these factors can make it difficult to fall asleep. If a person is hot or cold, he will toss and turn, try to warm up or swelter from the heat, and, of course, will not be able to fall asleep quickly. Also, irritating smells or, conversely, food aromas that cause hunger can distract you from sleep.
3. Noise. An example of a situation where a person lives in a communal apartment, a hostel, or is a pensioner, behind whose wall young people move in, making noise after nine o’clock in the evening. All this does not allow you to relax. Sometimes the best way out of this situation is to purchase and use earplugs.
4. Having uncomfortable bedding. For example, the case when a person purchases a synthetic set or uses an old pillow, there is no good mattress. All these factors will cause anxiety and discomfort, which will lead to sleep problems.

Next we will look at internal factors.

1. Stress on a constant basis or isolated. It can lead to difficulties falling asleep, because at this moment a person will be haunted by all sorts of thoughts and emotions he has experienced during the day.
2. Overexcitability, which could be either negative or positive. That is, any event could happen to a person that caused him a storm of emotions. It could be both a scandal and a victory, leaving their strong imprints.
3. Presence of a depressive disorder.
4. Difficulty falling asleep may occur in pregnant women. Often they are caused by worries about future labor and the birth of a child. Plus, there are hormonal changes in the body.
5. Presence of insomnia.
6. Overeating before bed or increased physical activity in the evening.
7. The presence of pathologies of internal organs and changes in hormone levels can also cause problems with falling asleep.
8. All sorts of stress factors can also make it difficult for a teenager to fall asleep. These include problems with peers, first unhappy love, difficulties at school, misunderstanding of parents. Among other things, there are also hormonal changes in the body, which leaves its mark. Sometimes it won’t hurt to visit a child psychologist, because problems in a teenager’s head can cause absolute insomnia, and sometimes depression, and the appearance of suicidal thoughts.