How to fall asleep quickly and sleep well

Article about what to do when your head is filled with problems and you can not fall asleep for a long time.

How fast asleep? There are a few simple tips and techniques that will help to achieve amazing results and healthy sleep.

The main question you should ask yourself - why you can not fall asleep quickly?

Carefully consider the possible answers, checking whether you have serious sleep disorders.

Did you have a bad habit to think about, think about the problems and plans for the next day, instead of trying to fall asleep quickly. Any of these reasons can be an obstacle on the road to healthy sleep.

What do you do to fall asleep quickly?

1. Take a warm bath an hour before going to bed. This will help relax, relieve stress, prepare your body to rest.

2. Sports - another good way to feel better and to get rid of excess energy. The main thing is not to exercise right before bedtime - it is only invigorate you.

3. Turn off the computer long before they go to bed, otherwise the impression of watching a movie or processed reports will not let you concentrate on your vacation.

4. You can use the methods of aromatherapy. Filling the room with your favorite soothing aromas, you can relax and tune into a sound sleep.

5. Really try to sleep, not letting his thoughts back to the problems and plans. Try to empty your mind and imagine that everything around you is white.

You are in the white room and nothing else. Empty white room - your consciousness. Empty, light room, allowing you to relax and not think about nothing.

6. Get rid of anything that might distract you. Do not watch TV before going to bed. You can always read a good book or a very boring - they help enough to relax and fall asleep faster.

Make sure your bed is not near the magazines and newspapers - they can also distract you in the moment you decide to go to bed.

7. Pretend you very much want to sleep. At first you will not feel sleepy. But after a while your acting turn into quite real desire to lie down to rest.

8. Old trick of counting sheep. If none of the above work, try this old known method.

Warning: people really love all kinds of mathematical problems can be too carried away by this procedure, forgetting the primary goal - a dream.

9. Imagine that you are doing something that makes you feel good. Remember this feeling and do not think about anything else.

Continue to do this kind of exercise, and a week later you feel that you can quickly go to sleep, you sleep better, stress and mood passes always on top.

How to learn to get up early, to become an early riser Part 2

If you learn how to get up early you will have more time for things that are much more interesting than the dream.

And when enough time for everything that is important to you, it gives you a great sense of harmony, serenity and optimism.

Please return to the question of going to sleep, just in case the desire to sleep ...

To do it right, you need some knowledge and common sense. If you do vigorous activities before bedtime, it can ward off sleepiness at some time.

In college, I used to play poker until dawn, then we often went to lunch. I can not sleep longer than my usual schedule provided, if I work, relax with friends or do some other activity. But this is not what I had in mind when he talked about drowsiness.

I mentioned the test when you can not read more than a few pages without losing focus. This does not mean you have to wait until fall from exhaustion. The appearance of sleepiness, I'm talking about - it is the moment when the brain begins to produce hormones that you are euthanized.

Do not confuse it with the usual fatigue. You feel like you start to doze off. But for this to happen, you need to create the right conditions. Give yourself a little rest before going to bed. I am convinced that reading - is a great way to relax.

Some say that reading in bed - a bad idea that you need to sleep in a bed. I have never had a problem with it, because when I feel sleepy, I just save the book and fall asleep. But you can read in the chair, if you so prefer.

How to learn to get up early

Another example of dough. Ask yourself: "If I go to bed, how fast can I sleep? "If you think it will take more than 15 minutes, I would advise to wait a while and continue to watch.

When you set a fixed wake-up time, you may need a bit of practice to determine the correct bedtime. Initially, large fluctuations are possible if too late to go to bed one night and too early to another.

But over time, you will learn to feel the moment when you can go to bed at the same time instantly fall asleep and wake the next day well-rested. To protect itself from lack of sleep, set a deadline, after which went to sleep in spite of everything, even if is not desirable.

I clearly represents the minimum amount of sleep that I need. 6.5 hours - is perfectly acceptable to me, but I can sleep for 5 hours and feel normally, if it does not happen every night. Maximum time of my sleep - 7.5 hours.

Until I started to get up at the same time every morning, I often slept for 8-9 hours, sometimes even 10, if tired especially hard. If the day you consume caffeine, it can affect your sleep rhythms. The first article assumes that you are nothing of the sort used to waking. If you are addicted to caffeine, first get rid of this habit.

Do not expect that natural sleep will come at the right time, if you khimichit with his brain. The goal of the first article was to explain how to develop the habit of getting up early.

And tips are intended to develop the habit. When a habit is fixed, it begins to act instinctively. You can engage in vigorous activity, such as work or play computer games, and you're still going to know exactly when it's time to go to bed, even if it takes place at different times.

Test drowsiness important for the development of habits, but later it was replaced by the subtle signs of the organism. You can always sleep longer than usual when you need. If I do not go to bed until 3:00, then I will not get up at 5 in the morning.

But I will be back to its usual schedule the following day.

I recommend getting up at the same time, 30 days in a row to secure the habit, then you adapt to it so that it will be difficult to sleep more than usual.

I wanted to sleep late one Saturday morning and turned off the alarm clock, but wake up automatically at 4:58. I tried to sleep again, but could not. Like this.

When developed the habit, it is not difficult to get up if you fall asleep with the appearance of sleepiness.

If you have children, you adapt as much as possible. My kids are 5 years and 1 year respectively. Sometimes they wake me up in the middle of the night - my daughter used to suddenly appear in the bedroom to tell his wife about his dreams, or just chat.

And I understand what it's like when a small child wakes up every few hours. If you are in the same situation, there is one advice: go to sleep when you can. Children are not particularly adhere to schedules :-)

If you can not get out of bed when the alarm clock rang - it is likely to lack of discipline. If discipline you order, you get up no matter what. Motivation helps, but it is short-lived and may last only a few days.

Discipline is like a muscle. The more you develop it, the more you can rely on it. Each discipline has (quietly, right?), But not everyone develops it.

Basically, it comes down to, to take on simple tasks, execute them, and gradually move to more complex. This is similar to yoga exercises. With the strengthening of discipline tasks such as get out of bed at a certain time, will be a mere trifle. But undeveloped discipline it can seem an insurmountable obstacle.

Why do I get up early?

I would say the main reason is that you will have more time for things that are much more interesting than the dream.

Again, I have gained 10-15 hours a week doing this. Additional time is very noticeable. By 6:30 I did gymnastics, took a shower, ate breakfast and ready to go.

I can devote to productive work more hours per day and usually I finish work at 17:00 (this includes personal "work": reply to the letters, pay bills, pick up daughter from kindergarten, etc.).

It gives me 5-6 hours of free time every evening that I can devote to my family, as well as books, magazines, different hobbies, etc. And most importantly, I still have enough energy at this time.

When I have time for all that is important to me, it gives a sense of harmony, serenity and optimism. Think what you could do for that extra time. Even 30 minutes a day will be enough to do the exercises, read a couple of books a month, lead