How to deal with insomnia at home

Insomnia symptoms are familiar to every third adult. A man toss and turn and cannot relax for a long time. For no reason, he jumps out of bed in the middle of the night or in the early morning. All day long he feels tired and overwhelmed, and in the evening he cannot fall asleep again, although he doesn’t even have enough energy to cook dinner. Insomnia reduces performance and concentration, turns a cheerful optimist into a nervous pessimist, therefore, it is impossible to postpone treatment of the disease.

Quick methods

A patient who cannot fall asleep is recommended to close the curtains tightly and put cotton wool or ear plugs into their ears. Cover the upper part of the head with a hand or a pillow. Separated from light and extraneous sounds, a person does some simple exercises to combat insomnia.

Countdown
The brain, which recalls the failures of a decade ago and dreams of meeting dinosaurs, must be distracted. Make concentrate on a monotonous lesson. For example, count from 500 to 0. It is in reverse order that there is no time for extraneous thoughts. If the brain is trying to switch to the recipe for grandma's pie, you need to stop and try to free your head from any images. And then concentrate on piglets jumping over a stone fence, or dancing kittens. The brighter the picture, the faster the person switch to fantasy, which will gradually turn into dreams. The main thing is not to forget to count animals.

Having reached zero, the patient should not be angry or nervous. Strong negative emotions drive sleep away. It is better to take the countdown as a game. The first level will pass, now you need to try again, only increase the number to 600 or 700. Usually, during the second call, a long-awaited dream occurs.

Levitation
Insomnia caused by stress or feelings will chase away the imagination:

1. A person imagines what lies on the seafront or in the middle of a field, surrounded by trees and flowers.You can turn on the fan, which will simulate the wind. Find surf sounds or screaming gulls on the Internet.
2. The patient concentrates on breathing. No extraneous thoughts about the conflict with the boss or parents. Only a beautiful picture and slow breaths.
3. Man imagines that his body becomes light and weightless. The sensation originates in the region of the solar plexus. Emptiness fills the arms and legs. The body as if detached from the bed and rises in the air, then gradually grows heavier and lower.

After 6–7 repetitions, the voltage disappears. The body and mind will relax, drowsiness will appear.

People who have tense back and neck muscles due to stress are recommended to try another method of relaxation. It is similar to levitation, only in the second case it is necessary to imagine how the body becomes heavy and motionless.

A person tries to feel blood circulating in his feet. Heels are filled with lead, turn into two pieces of concrete. Severity rises to the calves, thighs. The abdomen, thorax and arms become motionless. Lead fills the neck and reaches the head. Usually, a person falls asleep at the stage of the Solar Plexus or Shoulders.If insomnia has not disappeared, you can not move. You need to lie with your eyes closed and listen to your own breathing.

Rich imagination
If the brain is too active and does not want to be distracted by numbers and sheep, it is taken up with a favorite movie. A melodrama or an action movie would do. Horror and thrillers can provoke nightmares.

The person mentally scrolls the selected movie from the last episode to the first. Remembers clothes of heroes, dialogues. The more details, the more active the right brain, responsible for dreams. The imaginative patient begins to nap, and then the long-awaited dream comes.

Fans of books can lull the brain differently. Recall the plot of your favorite book from the end to the beginning, or invent your own world. Draw in the head of the main characters, paying attention to their clothes, facial features, character. Send characters on a journey. The main thing is that the picture is bright and realistic, with many details.

Reverse effect
To overcome insomnia can be cunning. The brain is convinced that he must stay awake till the morning. You can not sleep, otherwise a person will miss some important event.For example, will not see the dawn or be late for work.

The method is based on reverse psychology. What happens to a person is what he is trying to avoid. If the brain is made awake, then everything will end in a deep and deep sleep. Reception helps patients who could not overcome insomnia with rich imagination and levitation.

Diet for a good rest

Sleep problems are caused by excess salt and caffeine in the body. Patients are advised not to drink coffee and black tea as well as cocoa after 6 pm. Drinks with caffeine replace kefir, herbal broth and fruit drinks.

For insomnia, try not to eat marinades and dishes that are high in salt. Refuse from alcohol and black chocolate. A glass of wine or brandy really relaxes, but alcoholic beverages destroy the nervous system. After 2-3 months, the patient has to contend not only with insomnia, but also with alcohol dependence and its consequences.

People with sleep disorders are recommended to refuse heavy dinners. Fat and fried foods are replaced with vegetable salads, boiled chicken or fish. At bedtime, drink a glass of natural yogurt or warm milk.In a fermented milk drink add a pinch of turmeric or saffron. Spices soothe and relieve stress.

Relaxing substances are found in turkey, almond, wild rice, baked potatoes and hard cheese. Bananas and strawberries help with insomnia. Foods rich in potassium, which restores the nervous system and normalizes sleep.

Kefir with turmeric is replaced with a glass of warm water with a tablespoon of honey. The drink is quickly absorbed and causes drowsiness. A person who often wakes up in the middle of the night should have a glass with a solution of apple vinegar on the bedside table. 250 ml of boiled water 1-2 tbsp. l supplements. Regular vinegar will not work, only apple. The component calms the nervous system and helps to quickly fall asleep.

People with chronic sleep disorders are recommended to use cottage cheese, egg yolks and whole-grain bread. The products contain a lot of vitamins of group B. They normalize the work of the nervous system and help get rid of insomnia.

Folk recipes

In case of sleep disorders, it is not necessary to take pharmaceutical preparations. Sleeping pills replace herbal broth. The composition of soothing drinks include:

• Melissa;
• motherwort;
• hop;
• peppermint;
• thyme;
• chamomile;
• dried rosehips.

A pinch of grass is poured with a glass of boiling water and wait for 20 minutes. In a warm infusion add 15-30 g of honey or sugar. The medicine is drunk in small sips 1 hour before bedtime. Herbs relieve tension, normalize blood pressure and heart rate, help with fatigue and insomnia caused by stress.

Medicinal decoctions are prepared from the seeds of dill:

• Pour a tablespoon of vegetable preparation into the pan.
• Add 500 ml of red wine. It is desirable "Cahors" or "Port".
• While stirring with a wooden spatula, bring the alcohol to a boil.
• Remove the workpiece from the stove after 20 minutes.
• In the evening, take a glass of medicinal drink.

When the wine, infused on the seeds of dill, is over, you need to take a two-week break. If insomnia returns, repeat the treatment.

You can not get involved in alcohol. If the problem persists after the second course, the wine is replaced with tomato juice. Preferably fresh, but suitable and store. In a glass of drink from tomatoes add a pinch of nutmeg and 30 grams of sugar. Stir and drink at 5 pm, not later. If you overdo it with spice, insomnia will increase.

In the evening, it is recommended to put slices of rye or white bread soaked in brine to the temples and forehead. Healing compresses are made from white clay, to which are added:

• decoction lemon balm;
• infusion of yarrow.

50–60 ml of warm water is added to a glass of clay. Stir and break the lumps, then pour 40 ml of the first broth and 10 ml of the second into the mass. Divide the paste into three parts, each wrapped in a piece of gauze and applied to the temples and forehead for 20 minutes.

Insomnia compresses are made from rye bread and pickled cucumbers. Products are crushed and mixed, formed from the dough cakes. Heat the blanks to room temperature and apply to the temples. Hold for 15 minutes, wash off the rest of cucumbers with water.

Aromatherapy and Exercise

Insomnia is more often diagnosed in office workers who spend from 5 to 8-12 hours in a sitting position. The body does not have time to spend energy, the person does not feel exhausted and tired, therefore, toss and turn in bed for a long time.

After work, hours at 19-20, it is recommended to do easy exercises, knead and stretch the muscles.Evening jogging and walks are useful, as well as some sports:

• stretching;
• Pilates;
• yoga;
• fitness.

Get rid of insomnia warm bath with essential oils or herbal decoction. A contrast shower helps some patients. The procedure lasts 10–15 minutes, at the end you need to include not hot, but ice water. After bathing, immediately wipe off with a terry towel, put on warm pajamas and lie under a blanket. The frozen organism is in a comfortable environment and immediately relaxes, the person quickly falls asleep.

Some essential oils help with insomnia:

• lavender;
• ylang-ylang;
• daisies;
• sandalwood;
• bergamot;
• marjoram;
• rosemary;
• rosewood.

5–7 drops of essential oil are added to the bath. In the aromatic lamp only 2-3. Essential oils are diluted with olive, almond, apricot or corn oil: 4 drops of the additive per 10 ml of base. The mixture is rubbed into the temples, shoulders, wrists. Used to massage the back and neck.

A bag of dried herbs is sewn into the pillow:

• melissa;
• cloves;
• valerian;
• hop cones;
• peppermint;
• sprigs of lavender;
• orange flowers;
• clover medicinal.

Dried harvesting - a source of natural essential oils.They relax and drive off insomnia. Herbal bags can be sewn into pillows for children and pregnant women. Plants are safe and effectively cope with stress, depression and anxious thoughts.

Additional tips

To fall asleep quickly and without problems, you need:

• Ventilate the room regularly, even in winter.
• Give up cigarettes and alcohol.
• Turn off the computer and TV for 2 hours before bedtime.
• Having sex or self-satisfaction.
• Read boring books before bed and listen to calm music.

Insomnia is a serious and dangerous disease. It leads to a decrease in immunity, mental and physical fatigue, and even to sleepwalking. If the problem is not resolved by traditional methods and diet, it is worth contacting a specialist. An experienced doctor will find the cause of insomnia and relieve the patient from lack of sleep, fatigue and bad mood.

Video: how to deal with insomnia without medication