8 simple ways to fight insomnia

According to statistics, about a third of all adults periodically suffer from insomnia (insomnia), and in every tenth it takes a chronic form. Often insomnia is manifested by a problem falling asleep. The consequences of such violations can be quite severe: if you cannot fully relax, then your ability to work decreases, the activity of the immune system decreases, mood and memory worsen.

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If insomnia develops as a result of any disease, the main role in getting rid of it is played by the treatment of the underlying ailment. The doctor may also prescribe sleeping pills, although not always: in most cases, a person who has trouble falling asleep does not need medical treatment. In this situation, it makes sense to try to cope with insomnia using the methods that we will talk about.

Targeted muscle tension

During sleep, the muscles relax. However, after daily activity, it is not always possible to immediately bring the muscles into such a state. It seems strange, but the rapid relaxation of the muscles is facilitated by their sudden tension.

If you can't fall asleep, try squeezing and unclenching your muscles while lying down. You need to start with the toes, successively moving to the calves, thighs, buttocks. Then use your arms, shoulders, neck. A sharp alternation of tension and relaxation will allow you to calm down and cause drowsiness.

Breathing technique "3 - 7 - 8"

This is one of the yoga techniques based on the saturation of tissues with oxygen and helps to stabilize the nervous system. You need to act like this:

• slowly inhale through the nose (inhale should stretch for 3-4 seconds);
• hold your breath for 7 seconds;
• exhale smoothly and slowly through the mouth (for about 8 seconds).

A few minutes of such breathing exercises usually lead to falling asleep.

limb warming

They say that a room intended for a night's sleep should be dark, quiet and warm. The first two statements are quite true, but the third is not so unambiguous. According to recent research, good sleep is associated with breathing in cool air. That is why it is recommended to ventilate the bedroom often or turn on the air conditioner in it. Just do not forget that the cold does not contribute to rapid falling asleep. It is especially difficult to fall asleep when the limbs are cold. This means that the sleeping room should be cool, but his hands and feet must be warm. The easiest way is to put on thin woolen socks before going to bed or put a heating pad on your feet.

Choosing the optimal posture

Any position of the body during sleep has its pros and cons. For example, sleeping on your back is considered good for the respiratory system and the cardiovascular system, but dangerous when snoring or sleep apnea occurs. Sleeping on your side is recommended to relieve pressure on the thoracic and lumbar spine, although limbs may become numb. Sleeping on your stomach helps with digestive problems, but it is harmful for the blood supply to the brain.

The optimal solution to the question of which position is best to fall asleep does not exist. One thing is clear: do not force yourself to lie in an uncomfortable position - discomfort will prevent you from falling asleep and reduce the quality of sleep.

Putting a roller under your knees

If you toss and turn and can't sleep, try lying on your side with a bolster or pillow under your half-bent knees (alternatively, hold the bolster between your knees). This posture will help relax the muscles of the back, unload the spine and bring the lumbar region into the most comfortable position.

According to recent studies, sleeping on your side with a roll under your knees is one of the most calm and quality. Some bedding manufacturers have even started producing small pillows specifically designed for this purpose.

Memories in reverse

Among the reasons that prevent normal sleep, one of the first places is occupied by the anxieties and impressions of the previous day. You can reduce arousal by applying a very simple and effective method: “living” the events preceding going to bed in reverse order. You need to remember in detail and slowly how you washed your face, undressed, watched TV, ate dinner, drove home from work, etc. The reverse scrolling of events helps to calm down and relax.

Washing with cold water

It is believed that cold water invigorates, but this is not always the case. If you cannot fall asleep, you need to collect cool water in your palms and lower your face into it, holding your breath. After doing this several times, you will feel sleepy.

The effect of reducing excitation in this case is associated with the so-called diving reflex of mammals. This is a natural defense mechanism that slows breathing and heart rate, as well as lowering blood pressure when immersed headfirst in liquid.