Falling asleep is the ability to “let go” of both somatic and cognitive arousal, when a person allows himself to let go of what happened during the day and go into a mode of rest, calm and safety. If you have difficulty falling asleep the first thing to rule out is generalized anxiety disorder
I don't remember where,but I read it once. To fall asleep, you need to listen to your breathing, concentrate on it, sometimes thoughts win, and you get distracted, you need to repeat. It's worth a try, I fall asleep instantly, and in the morning I just remember that I resorted to this “technique” and it helped me once again.
Quite often (if there are no clinical diseases associated with sleep disorders, for example), artificial slowing of the breathing rhythm helps. You take rare deep breaths, slowly exhale, prepare the body for the transition to “sleep mode” and … you are already dreaming.
I always fall asleep in a few minutes, even during the day. And if you are very tired, in a few seconds. As soon as I get into a horizontal position, my body says, “All right, adios!” and passes out. However, a couple of times in my life, I also faced the inability to fall asleep. This was due to a neurosis against the background of some sharp negative events. So I found 3 ways to fall asleep when I can't.
Method 1. Sing to yourself (not out loud, of course) a lullaby. From my childhood, I remember well only “spooning snow with a spoon”, “sleep my joy go to sleep” and the song that is sung as the screensaver in “good night kids”. Two or three songs are enough to calm down and fall asleep.
Method 2. Works best. When you can't fall asleep, you have an inner tension inside, you need to release it. Lie down comfortably, preferably on your back, and now turn on the monitoring of your body. As in yoga-first pay attention to the toes, relax them completely, then the arch of the foot, the entire foot, ankles, calves, knees and so gradually reach the head. We relax the mouth, nose, ears, eyes, forehead muscles, and the back of the head. Usually, by the time the back of your head relaxes, you are already sleeping like a baby. When people start doing this exercise, they are blown away by how tense their body parts really are. But with such tension, it is simply impossible to fall asleep.
Method 3. On the train, people usually sleep well and soundly, because the cradle effect works. We need to recreate it. You put your foot against the wall and start rocking yourself, pushing off from it. If you do not sleep alone, then this may be a problem))) Otherwise, it is also very effective.
(TL; DR, short answer at the bottom) A person has a so-called “sleep mode”, which is characterized by a corresponding change in the main processes and the subsequent production of the sleep hormone Melatonin.
Processes:
digestion – do not allow an active phase, otherwise everything in the stomach will remain “cooked” for the night and there will be discomfort
blood circulation and respiration-the pulse becomes lower and the air needs to be saturated with oxygen, so that it is enough for each breath
nervous system activity – at night we are in an anabolic state, the production of adrenaline, corticosteroids, body temperature and overall activity decreases, the production of Melatonin and Somatropin(growth hormone) increases
If you fall asleep for a long time, then you don't get melatonin, and if you don't sleep well, then something in the body is active.
You can fall asleep quickly in two ways – by preparing yourself for sleep or by draining yourself, after which you will simply pass out. Needless to say, you will only get a good night's sleep in the first case, and 95% of people use only the second one. In the case of exhaustion, you will most likely not receive a dose of melatonin and somatropin. The latter, by the way, affects life expectancy. (Exhaustion is bad!)
How not to get exhausted? It's all the fault of everyday stress and brain activity. To prepare yourself for “sleep mode”:
don't eat for a couple of hours before bedtime, don't drink hot, carbonated and foamy drinks – otherwise the digestive activity will be, hmm… active, the body just won't let you sleep.
do not look at the screens of TV and smartphones at least an hour before bedtime-screens emit light in the blue spectrum, this leads to visual and nervous fatigue, the blue spectrum suppresses the production of melatonin and it is harder for you to accumulate it in order to fall asleep.
do not load the body with active sports before going to bed – it is obvious here
go to bed with the onset of darkness – this is exactly the same as about the blue spectrum of light
always allow fresh air to flow in at night – open the window or turn on the air conditioner at night (always keep the filters clean)
be sure to regularly clean up your home with wet cleaning to minimize the amount of dust and pollen.
keep a minimum noise level at least an hour before bedtime – your ears are also a sensor
brush your teeth before going to bed, wear comfortable underwear and take a shower – this is for comfort That's the answer to your question:
To fall asleep quickly, you need to exhaust yourself or prepare yourself. To prepare yourself – do not eat food and do not look at the screens (smartphone too!) at least an hour before bedtime, open the window.
PS: If you have lost your sleep cycle, buy Melatonin at the pharmacy, available without a prescription.
My sleep problems started at a fairly early age, when I was five or six years old. I still remember lying down until 3-4 o'clock in the morning and crying, to such an extent it seemed abnormal and scary to me. At a more conscious age, sleep problems did not disappear, but the Internet appeared. When I was about 9-10 years old, it occurred to me to see how this problem could be solved. And somehow I was taken to a site that described the technique of self-hypnosis in such cases. The essence of the method is this: when you go to bed and fall asleep, you need to constantly scroll through the phrase “I want to sleep”in your head. Ten, twenty, a hundred times if necessary. When it comes to understanding that you finally really want to sleep, then you need to move on to the words ” I'm dreaming.” And pronounce them until you fall asleep. I do not know how this miracle mantra works, but after several weeks of training, I finally started to fall asleep when I needed to. It is possible that this way I do not allow unnecessary thoughts that do not set me up for sleep to appear in my head. Even now, when an important event is waiting for me in the morning, and I can't sleep because of excitement, I just need to mentally say “I want to sleep” at least three times, and I pass out.
Falling asleep is the ability to “let go” of both somatic and cognitive arousal, when a person allows himself to let go of what happened during the day and go into a mode of rest, calm and safety. If you have difficulty falling asleep the first thing to rule out is generalized anxiety disorder
I don't remember where,but I read it once. To fall asleep, you need to listen to your breathing, concentrate on it, sometimes thoughts win, and you get distracted, you need to repeat. It's worth a try, I fall asleep instantly, and in the morning I just remember that I resorted to this “technique” and it helped me once again.
Quite often (if there are no clinical diseases associated with sleep disorders, for example), artificial slowing of the breathing rhythm helps. You take rare deep breaths, slowly exhale, prepare the body for the transition to “sleep mode” and … you are already dreaming.
I always fall asleep in a few minutes, even during the day. And if you are very tired, in a few seconds. As soon as I get into a horizontal position, my body says, “All right, adios!” and passes out. However, a couple of times in my life, I also faced the inability to fall asleep. This was due to a neurosis against the background of some sharp negative events. So I found 3 ways to fall asleep when I can't.
Method 1. Sing to yourself (not out loud, of course) a lullaby. From my childhood, I remember well only “spooning snow with a spoon”, “sleep my joy go to sleep” and the song that is sung as the screensaver in “good night kids”. Two or three songs are enough to calm down and fall asleep.
Method 2. Works best. When you can't fall asleep, you have an inner tension inside, you need to release it. Lie down comfortably, preferably on your back, and now turn on the monitoring of your body. As in yoga-first pay attention to the toes, relax them completely, then the arch of the foot, the entire foot, ankles, calves, knees and so gradually reach the head. We relax the mouth, nose, ears, eyes, forehead muscles, and the back of the head. Usually, by the time the back of your head relaxes, you are already sleeping like a baby. When people start doing this exercise, they are blown away by how tense their body parts really are. But with such tension, it is simply impossible to fall asleep.
Method 3. On the train, people usually sleep well and soundly, because the cradle effect works. We need to recreate it. You put your foot against the wall and start rocking yourself, pushing off from it. If you do not sleep alone, then this may be a problem))) Otherwise, it is also very effective.
(TL; DR, short answer at the bottom)
A person has a so-called “sleep mode”, which is characterized by a corresponding change in the main processes and the subsequent production of the sleep hormone Melatonin.
Processes:
If you fall asleep for a long time, then you don't get melatonin, and if you don't sleep well, then something in the body is active.
You can fall asleep quickly in two ways – by preparing yourself for sleep or by draining yourself, after which you will simply pass out. Needless to say, you will only get a good night's sleep in the first case, and 95% of people use only the second one. In the case of exhaustion, you will most likely not receive a dose of melatonin and somatropin. The latter, by the way, affects life expectancy. (Exhaustion is bad!)
How not to get exhausted? It's all the fault of everyday stress and brain activity. To prepare yourself for “sleep mode”:
be sure to regularly clean up your home with wet cleaning to minimize the amount of dust and pollen.
keep a minimum noise level at least an hour before bedtime – your ears are also a sensor
That's the answer to your question:
To fall asleep quickly, you need to exhaust yourself or prepare yourself.
To prepare yourself – do not eat food and do not look at the screens (smartphone too!) at least an hour before bedtime, open the window.
PS: If you have lost your sleep cycle, buy Melatonin at the pharmacy, available without a prescription.
My sleep problems started at a fairly early age, when I was five or six years old. I still remember lying down until 3-4 o'clock in the morning and crying, to such an extent it seemed abnormal and scary to me. At a more conscious age, sleep problems did not disappear, but the Internet appeared. When I was about 9-10 years old, it occurred to me to see how this problem could be solved. And somehow I was taken to a site that described the technique of self-hypnosis in such cases. The essence of the method is this: when you go to bed and fall asleep, you need to constantly scroll through the phrase “I want to sleep”in your head. Ten, twenty, a hundred times if necessary. When it comes to understanding that you finally really want to sleep, then you need to move on to the words ” I'm dreaming.” And pronounce them until you fall asleep. I do not know how this miracle mantra works, but after several weeks of training, I finally started to fall asleep when I needed to. It is possible that this way I do not allow unnecessary thoughts that do not set me up for sleep to appear in my head. Even now, when an important event is waiting for me in the morning, and I can't sleep because of excitement, I just need to mentally say “I want to sleep” at least three times, and I pass out.