What to do so that you do not want to sleep. How to stay up all night and be cheerful if you want to fall asleep, how to cheer up and work in the morning. Weakened immune system

Did you spend the night at a club, at the cradle of a newborn, or were you finishing an urgent project and couldn't sleep? And now you are at work, your eyes are sticking together, and you literally fall off your feet? You promise yourself to get enough sleep, just to sit out until the end of the working day and, God forbid, so that only the boss does not catch you sweetly sniffing right at the workplace. In this article, you will learn what to do in such a situation and how not to fall asleep at work.

Steps

How to stay awake

Listen to music. It evokes emotions and when listening to it, many parts of the brain are involved. This will cheer you up a little.

Listen to music that energizes you. Maybe you should try to dance or sing along, or at least just shake your head to the beat and hum softly under your breath. Slightly annoying or not entirely pleasant music in such a situation is preferable to familiar and pleasant. Just put on your headphones, colleagues are not to blame for anything!
Listen to music quietly. A common misconception is that loud music helps you stay awake, but it actually works better if the music is played very quietly, which forces you to listen more carefully. If it is difficult to make out the words, this is what you need - your brain is working and the volume is just right.

Get interested! Interest can work as a distraction. When we are interested in something, our brain stays focused. Interest can be shown both in working moments and in what is happening in your environment.

Make sure you have a bright light source. Bright daylight is best. Your internal clock (circadian rhythm) is regulated by exposure to sunlight, that is, if you make the body believe that it should be awake now, then you will not fall asleep, even if you are very tired.
- Go outside, just briefly, or look out the window for a minute. This will help you stay energized.
- Think about artificial light sources. The brighter the light, the better. Wherever you work, see if you can make the light brighter or turn on another lamp.
Suck on ice. And then it will be almost impossible to fall asleep. The low temperature does not allow the brain to relax, even if you are driving late at night, completely exhausted and all you want is to fall asleep.
- Sucking on anything, even a pen or pencil, makes the brain think that there will be a meal now: it sends certain signals to the body and it begins to prepare for this by producing insulin. This will surely cheer you up.
Rinse your face with cold water. If it's a little chilly, take off your sweater or jacket to keep you chilly. Open a window or turn on a fan and blow air into your face.
- The body responds to cold in this way because it is preparing to work to provide warmth, because for the normal functioning of the organs it needs to regulate the internal temperature. So ice or cold will help you stay awake.
Engage your sense of smell. A pungent smell, both bad and pleasant, will quickly cheer you up. Aromatherapists recommend the oils of the following plants to stimulate the nervous system. If you are unbearably sleepy, open the bottle and inhale:

Eat healthy foods, this often helps keep you alert, but don't overeat. Surely you know that this, on the contrary, causes drowsiness. So at dinner, you'd be better off forgoing a whole pizza or a huge steak.
- Instead of having one good meal, eat small meals throughout the day. The main thing is to avoid consuming large doses of sugar or caffeine at a time: distribute your intake of coffee, energy drinks or carbonated drinks more or less evenly.
- Avoid carbohydrate-rich breakfasts (toast, pastries, and so on). If you eat a lot of sugar early, around 11 a.m. you will be very sleepy.
- Fill your mouth with seeds and click one by one using only your teeth and tongue. This will make the brain work and move the tongue, which will not let you pass out, and the salt contained in the seeds will give you energy. Spit out the husks into a paper cup, it is advisable to do it quietly so as not to annoy colleagues.
Play games. The internet is full of interesting sites where you can choose different games to play online. Word game, puzzle, racing, sports - pick something to your taste. Spend just 15-20 minutes on the game and it will wake you up because the game is not burdensome or boring. It will be more fun if you choose the game you like.

Exercise to stay energized
1. Try stretching. Stretching and turning the body improves blood circulation, thereby driving away sleep. For 20 seconds, twist your head and stretch your neck, this will also help.
  
  Do exercises in the office. Work out your muscles while sitting at the computer, you can also get up from time to time and stimulate blood circulation. This will also help you stay awake.
  
  Walk - it gives strength. In addition, it is distracting and allows you to unwind a little, especially if you sit in front of the monitor all day.
Other strategies
1. Adviсe
  - Drink water - dehydration makes you sleepy, and drinking cold water helps you stay on your feet.
  - You can either drink cold water or take a cold shower (if, of course, there is such an opportunity).
  - Do not overdo it with caffeinated drinks! They invigorate a little, but after a few hours it passes. And fatigue then overcomes even stronger.
  - Realize that you may not be as tired as you seem. Often during the day we dream about how we will immediately go to bed when we get home. Does it happen? And then many of us, with the end of the working day and without any sleep, feel a surge of strength. Notice how the mind affects the body.
  - Distract yourself, instead of focusing on how tired you are and how you feel like sleeping - concentrate on something else.
  - Submerge your wrists under a stream of cold water.
  - If you need to go somewhere by car, and you are very tired, take a nap first!
  - Go to bed early. If you get enough sleep, you will probably not be put to sleep at work.
  - Think of something you would like to study or learn. For example, you can read about how to do something, think about what you never had time for and what you would love to do. Choose a question and study it thoroughly (as far as possible). When you have time, devote yourself fully to your chosen cause. When a lot of information has accumulated in your head, write an outline of everything that you have learned - so you can remember the material you have studied.
  - From time to time you can slap your face in order to wake up. A slight pain will hardly allow you to fall asleep.
  - Hold on! The end of the working day is near!
  Warnings
  - Limit your caffeine intake to 300 mg per day (4-8 cups of tea); this will help avoid unproductive side effects.
  - Much of what you do to stay awake also affects your concentration. In the end, you will have to sleep well.
  - If you are driving and feel sleepy, turn off the engine and take a 20 minute nap, no matter how confident you are that you can stay awake for a long time.
  - Some people are allergic to oils and their scents. Think about your colleagues and make sure they don't mind if the office smells like a perfume shop.
  - Try to get 8 hours of sleep every night. The best time to sleep is from 10pm to 6am.

If you want to spend the whole night without sleep to have fun or study for an exam, then this will not be an easy task. If you want to have a sleepless night, you need to prepare for this - eat right and stimulate your mind and body. Want to try? Then follow the instructions below.

Steps

Make a plan

Get a good night's sleep the night before. It will be much easier for the body to endure one sleepless night than one sleepless night and one night of lack of sleep, so count on getting enough sleep the night before.

Eat well throughout the day. If you want to get through the night, you need to get three balanced and healthy meals the night before or your body will feel tired from unhealthy food or malnutrition. Here's how to eat:

Big and healthy breakfast. Eat healthy carbohydrates like oatmeal or cereal based muesli, proteins like turkey or ham, fruits and vegetables. Also add yogurt or cottage cheese to breakfast.
Healthy lunch. Eat a sandwich with bread and a hard-boiled egg, or a large salad with avocados, carrots, cucumbers, and tomatoes. Food should give you a boost of energy, which will allow you to not be lethargic.
Useful dinner. Keep in mind that this is your last meal before you stay up all night. Do not eat fatty foods, after which you will feel heaviness and bloating. Eat chicken or turkey, couscous, whole grain pasta, fruits and vegetables. You should get carbohydrates for energy and protein (such as soy, chicken or ham).
Avoid foods with a lot of caffeine or sugar. If you drink coffee or eat sweets all day long, then after dinner you will be drawn to sleep.

Prepare healthy meals for the night. Prepare healthy snacks to eat when you're hungry, or stock up on healthy foods in your fridge if you know you're going to spend a sleepless night at home. Here's what you can cook:
- Useful vegetables. Carrots and celery are great snacks that won't make you tired. You can add a small amount of peanut butter to the celery.
- Useful fruits. Apples and bananas are a light snack that will give you energy.
- Nuts. Almonds, walnuts, and cashews are a delicious and nutritious form of protein.
- If you're staying at home, stock up on chicken, tofu, or turkey, as well as healthy pasta or couscous to make in a pinch.
Be carefull
1. Stimulate your body. There are many tricks to help you stimulate your body and stay up all night. You will be less likely to fall asleep if your body is actively engaged in something.
  
  Stimulate the mind. This is just as important as stimulating the body. Switch to different tasks from time to time so that your brain does not get tired. Here's what you can do:
  - Attention. Pay attention to what is happening around you, ask questions if something is not clear to you, for example, some topic of study.
  - Chat. If you are in a public place, then starting a conversation with others is quite simple. If you are at home, then call an owl friend or talk to someone on the Internet.
  - Keep yourself busy. If you're watching a movie, ask yourself questions to make sure you understand exactly what's going on.
  - Do not be distructed. If you are watching TV or talking, make sure you are focused on it and your thoughts don't drift away.
2. Switch. If you want to stay up all night, you need to switch from time to time to avoid falling into a trance. Here is what you can do for this:
  
  Do simple exercises. You will get tired if you exercise fully, but a light ten-minute warm-up will wake up your body and tell your brain: "It's not time to sleep yet." Here are some exercises you can do:
Proper nutrition
1. Drink plenty of water. This can go a long way in keeping you awake. Have a glass of ice water to shake things up and drink as much water as possible to keep you awake.
  - By drinking plenty of water, you will also go to the toilet frequently, which will prevent you from falling asleep.
- Find something to do.
- Get moving and exercise.
- Remind yourself of the reasons why you are not sleeping. Boasting? Studies? Keep motivated.
- If you have a phone, you can download the game to it.
- Snack periodically.
- Eat healthy food; processed foods can make you feel unwell.
- Spray your face with water. If it is cold outside, then let the cold air into the room or take a walk in the yard. If you are tired, cool off. This will wake you up.
- Don't forget to drink ice water. Dehydration causes fatigue.
- Breathe in fresh air, as this will wake up your body, relieve headaches and invigorate your body.
- If you are at home, you can watch TV or movies. Try to watch foreign horror films without Russian dubbing. You won't want to sleep because the movie will be scary, and besides, you will have to read the subtitles.
Warnings
- Avoiding sleep for too long can cause side effects. You disrupt your sleep pattern and miss REM sleep. You may start hallucinating. Don't do it too often.
- Don't drink energy drinks. They're bad for your heart, and you may end up falling asleep anyway.

You're still toiling, martyr, can't you fall asleep? And somewhere there, the son of my mother's friend - the one with whom everything is better than everyone else - sees the third dream. What happened to you, how did you bring yourself to such a life? Nervous, sleepy; like the entrails of an unfortunate man who has a red-hot tin poured into his mouth. Well, it remains to resort to extreme measures. We hope that your sleep problems are not caused by pangs of conscience.

Keep yourself awake

I know. This makes no sense. Why do you force yourself to stay awake when you try to sleep?

You are like a baby who tries to stay awake but falls asleep anyway.

The paradox is that when you try to fall asleep, most often the opposite effect occurs: sleep, as they say, in one eye. A study at the University of Glasgow found that participants who had trouble falling asleep were able to fall asleep faster with Paradoxical Intention (PN). They were instructed to lie down in bed and try to stay awake with their eyes open. And what do you think? Everyone fell asleep, and even faster than the rest.

Use the 4-7-8 sleep method

This method was first used by scientist and thinker Andrew Weil. According to the creator, he puts you to sleep in just a minute. Its essence is that a natural tranquilizer is created for the nervous system, which, by increasing the amount of oxygen in the blood, slows down the heart rate and releases more carbon dioxide from the lungs. Here's what you need to do for this:

Press the tip of your tongue against the roof of your mouth just behind your front teeth. Keep it in this position throughout the exercise.
Take a strong breath through your mouth.
Close your mouth and take a leisurely four-second breath through your nose.
Hold your breath completely for seven seconds.
For eight seconds, exhale forcefully through your mouth with a characteristic whistling sound.
Now repeat the above cycle three more times, and you will be happy.

The doctor's colleagues do not approve of the method, but they cannot argue with its effectiveness.

Use progressive muscle relaxation

As you lie in bed, slowly tense and then relax every muscle in your body. Start with the leg muscles. First the feet, then the calves, the muscles of the thighs, the buttocks, the stomach, etc., gradually making their way to the neck and head. If you do not want to strain completely, you can repeat this exercise only with your toes, alternately tensing and relaxing them 7 times. Tighten your muscles for at least five seconds, and then relax for 30 seconds, no more. Then continue on to the head.

Listen to classical music

What could be more beautiful than marvelous classical music? What calms the soul better than God's flutes and heavenly harps? There is probably something, yes. And studies have shown that classical or any music with a tempo from 60 to 80 BPM (which is 3 times slower than in VZM battles), a regular rhythm, low tones and calm melodies can help put your violent body to sleep.

In a 2008 study, students aged 19 to 28 who listened to relaxing classical music 45 minutes before bed showed a significant improvement in sleep quality. Therefore, Chopin's nocturne No. 2, Puccini's Gianni Sicchi will help you, as well as the best Russian classical composer of the second half of the 20th century.

Put on your socks

The best predictor of falling asleep quickly is warm feet and hands. This is evidenced by studies published in the journal Nature. The participants in the experiment were placed near their feet with a hot water bottle, which dilated the blood vessels, thereby increasing heat loss. This caused a redistribution of heat throughout the body and is thought to have led to the changes that occur in the human body as it prepares for sleep. That is, melatonin begins to stand out and the body falls into hibernation.

The same result can be achieved by wearing wear or even mittens. In the summer it can cause discomfort, but in the winter - just right.

Cool down your room

For optimal sleep, the recommended bedroom temperature should be around 20 degrees. When you fall asleep, your body temperature decreases. And the cooler the room, the better. If the temperature is much lower or higher than recommended, then the phase of REM sleep begins - the stage with the highest brain activity. Metabolism in it is higher, spontaneous rapid eye movements occur, and sometimes small body movements. At this stage, it is usually difficult to wake the sleeper.

Turn off your digital devices

When it gets dark, your body increases the levels of hormones that make you sleepy. That's why we're ready to crawl into bed soon after it's completely dark.

But when you're fiddling with your smartphone or even watching TV, you're preventing the creation of sleep-inducing hormones by keeping you awake. And it will turn out to pass out only if you really want to sleep, and the body is exhausted. It follows that in order to fall asleep quickly, you need to turn off all electronics with a bright screen at least an hour before bed. Then it will be easier to relax.

Live in darkness

In addition to turning off digital devices, you should turn off all lights in your bedroom. Try to keep the room as dark as possible. Turn off the night light first. You are a man, and no babayka should scare you. If a lantern on the street illuminates the room, like a direct beam of a spotlight, then you should think about thick curtains or blinds.

Melatonin to the rescue

Melatonin is a natural hormone that is produced in our body. If you're having trouble falling asleep, you may not be producing enough melatonin. However, you can get it from the outside, as additives. In small doses, it is safe for both long-term and short-term use. However, it may cause some side effects such as morning sleepiness and overly vivid dreams.
Talk to your doctor about the best dose, as this is too individual. For adults, melatonin is prescribed in doses ranging from 0.2 mg to 20.0 mg, depending on the reason for use.

Sleep by your side

If you want to quickly fall into a deep sleep, then roll over on your side. Snoring and respiratory arrest are much more common when you sleep on your back. In fact, the back is so closely associated with sleep apnea that doctors prescribe lateral sleep as a treatment. When you sleep on your back, gravity causes your tongue to relax at the back of your throat, blocking your airways and making breathing difficult. So lie on your side. And sleep is healthier, and the top is happy.

Hold a pillow between your knees to relieve tension in your hips and back. Also, make sure your head and neck are properly supported with a good pillow.

In addition to these methods to help you fall asleep faster, you can make a few lifestyle changes to help you get a good night's sleep. Here are some ideas for this.

Such a boring thing as a schedule has an impact even on such a blissful process as sleep. Just go to bed and wake up at the same time every day.

Reduce the amount of alcohol you drink in the evenings, especially during the last few hours. Although, it would seem, alcohol helps to get drunk and causes drowsiness. But the quality of sleep leaves much to be desired. How to live with it, to be honest, it is not clear.

Avoid heavy meals for 2 hours before bed.

Exercise regularly, but not right before bed.

Avoid drinking too much liquid before bed. Everything is simple here: going to the toilet will not let you sleep peacefully.

Avoid long naps during the day.

Create bedtime rituals that help you unwind. Alcohol, as we have already understood, will have to be excluded from this list, and drugs are too expensive and unpredictable.

Don't look at the time when you're trying to sleep. And then the thought that you have only 5 hours left to sleep will not let you calm down.

Don't try to sleep if you don't feel sleepy.

If you want to sleep, you need to sleep. Don't expect nervous exhaustion, but go to bed. Unless, of course, you're at work.

As the English playwright Thomas Dekker said, “Sleep is the golden chain that binds health and our bodies together.” So don't take it for granted.

Article content

It's no secret that sleep is extremely important for human health. The lack of a full-fledged healthy sleep affects not only the performance and general well-being, but also the work of all organs. Sometimes situations arise when it is necessary to give up sleep for one night to complete work, a night road, etc. Today we will talk about what to drink in order to stay up all night, because it is often quite difficult to fight the desire to sleep while maintaining efficiency.

The drinks

Now we will tell you what to drink from sleep. Probably everyone has heard that coffee is the best way to get rid of drowsiness. No wonder it contains caffeine. This substance blocks adenosine receptors in the brain. They let the brain know that the body is tired and needs rest. While caffeine enters the brain, it is difficult to fall asleep at night. In addition, this substance improves brain performance.

Tea and coffee contain caffeine which tones up and keeps you awake.

A slightly lower dosage of caffeine is found in green tea, so it is recommended to use it to tone the body. It should be noted that such a drink from sleep has a milder effect on the nervous system, therefore, after lack of sleep, the body is not so broken.

The effect of a tonic on the body has a different intensity, so many argue that coffee and tea do not affect drowsiness in any way. Especially often this effect is observed in people who drink such drinks several times a day on an ongoing basis.

There are a large number of synthetic and natural drinks on the market that have an invigorating effect. Store-bought energy drinks often contain caffeine in the base, the concentration of which is several times higher than in the above-mentioned drinks. In addition, they contain a large number of natural and chemical additives that enhance the tonic effect, such as taurine, guaranine, ginseng, levocarnitine, etc. This combination is more effective in combating sleep.

You should not consume such foods in large quantities or often, as they can provoke arrhythmias, high blood pressure, poisoning, etc. Even from one serving of a drunk energy drink, a sharp negative reaction from the cardiovascular system can occur, so people who have problems in this area are not recommended to use such drinks.

homemade recipes

Since many professions are associated with night work, it became necessary to quickly cheer up. People recommend the following recipe. It is necessary to pour a teaspoon of instant coffee with a glass of Coca-Cola. Drink a portion of the drink, and in a few minutes the dream will recede. The concentration of caffeine in the drink is very high, which helps to get rid of sleep for a long time. It should be remembered that this is a rather difficult method for the body due to the heavy load on the heart.

Preparations

There are a large number of drugs on the pharmaceutical market, so everyone will find something to drink so as not to fall asleep at night. The safest, cheapest and most widely available is caffeine tablets or Caffeine sodium benzoate. It is an inexpensive medicine that is used to stimulate the central nervous system. It is recommended for use in asthenia, arterial hypotension, spasms of cerebral vessels, etc. It effectively helps to cope with sleep. Since this is a drug, you should be aware of contraindications and restrictions. You should not drink pills for glaucoma, sleep disorders, high blood pressure.

The same indications for use have the drug " Sidnocarb"and its analogues based on masocarb. The recommended dosage is 1-2 tablets on an empty stomach. It is forbidden to drink medicine with excessive excitation of the nervous system, diseases of the cardiovascular system.

The natural energy is considered ginseng. This plant is used to improve immunity, as well as to treat asthenia, drowsiness, low blood pressure. Ginseng tincture can be bought at almost every pharmacy without a prescription. It should be drunk 15-25 drops half an hour before meals 2-3 times a day. Guarana-based preparations have the same effect. They are not as common, but no less effective.

It should be drunk 15-25 drops half an hour before meals 2-3 times a day.

As you can see, there are many remedies that will help you stay awake at night. These are familiar drinks that everyone knows about, for example, coffee, energy drinks. Or pharmacy products, the effect of which is stronger. It is important to remember that the constant use of drugs or synthetic sleep aids is harmful to health, therefore, they can only be used in rare cases.

You can not be superficial about your dream.

It supports the quality of our health, underlies it. If the "foundation" is shaky, unstable, of poor quality, then this will certainly affect the violation of the state of stability of the structure based on it. In this case, our body.

Many people lose precious hours of sleep due to trouble falling asleep.

How to quickly fall asleep and sleep

Hypnotic? Not! This is a bad idea and not our choice.

You should find natural, natural methods of preparing for sleep and falling asleep.

Undoubtedly, with a tablet it is easier. Swallowed, 15 minutes and you are in the realm of Morpheus. But easier is not always better.

Neurologists also do not recommend the use of sleeping pills on an ongoing basis.

There is an addiction, requiring an increase in dosage over time.

there are side effects.

Falling asleep easily, you will not feel cheerful the next day. Will pursue weakness, drowsiness Article 3? url To defeat her, you will have to lean on coffee in increased doses, which is far from always useful for everyone. Free 4 tbsp. 7. And later you have to overcome the effects of caffeine. Thus a vicious circle is formed

Sleep should not be synthetic, but natural. It makes sense and should be fought for.

We will offer you some life hacks to help you.

Method 1

"Visualization"

a) Pay full attention to the process of relaxation.

Relax your facial muscles and neck.
Release your lower jaw.
Drop your shoulders.
Take a look at your hands. Feel the warmth and relaxation in one, then the other.
Pass a relaxing wave through the chest, stomach, thighs, legs, all the way to the fingers.
If necessary, repeat, controlling the softness, relaxation. Feel that you yourself, as it were, are spreading in space.

b) Let's move on to visualization.

Choose one of the proposed options by experimenting with each or the one that immediately seemed closer to you. Or, having understood the essence, choose your personal, unique option

This technique will help you move away from thoughts that disturb you, focus on the presentation process.

Option 1

Imagine:

Lake.
Water lilies.
Quiet water.
You are in a boat.
Clear blue sky.

Observe the whole picture and your feelings.

Option 2

Imagine a dark room. Soft comfortable sofa. Lie down in a ball. Get comfortable. Nothing bothers you, warm, calm, pleasant. Rest.

Option 3

Visualization of a dynamic picture

Many people fall asleep in 1 minute.

Its essence is to occupy the brain with the observation of monotonous events, it begins to get bored and falls asleep.

Imagine a beach ball bouncing on the waves of the ocean, and how circles diverge from it. Follow them. Watch them further, further.

Method 2

"Blind Vision"

Relax as suggested above.
Close your eyes.
Start peering into the darkness, patterns, geometric shapes that appear before your eyes, various shapes and shapes, and so on until “cartoons” appear.

Method 3

"Sound Files"

You can easily find these on the Internet. Try using them during the day, deciding to rest to see if they work.

Use "white noise", special relaxation programs with the sounds of nature, waterfalls, the sea, whatever you like more.

Relax. Get rid of thoughts and relax.

Method 4

"Special Forces"

It is used by commandos who are short on time, but restorative sleep is also necessary.

It is believed that this is the easiest trick to fall asleep in 1 minute.

Lie down, relax, roll your eyes up. The brain will begin to give the necessary signals to the body, sleep will come.

Method 5

"Reverse Blink"

Lie down comfortably. Close your eyes. Open your eyes for 1-2 seconds. Don't look at anything. Just open and close.

It would seem nonsense? But this method was shared by connoisseurs who successfully applied it in different circumstances, characterizing it as a fast way to fall asleep.

Method 6

"Rainbow"

Make an agreement with yourself that you will start falling asleep immediately after you see all the colors of the rainbow with your inner gaze.

Close your eyes. Red. You can imagine a red field of the rainbow, or any objects of red color.
Orange. Orange. Lots of oranges.
Yellow. The sun. Lemons.
Green. Grass. Foliage. Cucumbers. Spruce. Forest.
Blue. River. Sky. Scarf.
Blue. Sea. Fence. Sweater.

And so on to purple. Telling yourself that you will definitely fall asleep on this color. Hold purple in your mind. Go to sleep.

Method 7

"Mattress Dive"

Shows how to fall asleep in 5 minutes using autogenic training.

Lie down, stretch well, feel the body, muscles. Slowly relax and put on weight. A dense atmospheric layer presses on you. He gradually begins to push you into the sofa. head. neck. Shoulders. And so you dive deep into the feet. Mentally follow this process, speak with an inner voice. Master this method. And you do not have to think about how to quickly fall asleep and sleep well.

Method 8

"Sheeps"

Sheep counting has some scientific basis because it involves both hemispheres of the brain. One is busy visualizing images (they can be anything, but soft, fluffy), the second is mathematics. There is a gradual slowdown in brain activity, drowsiness sets in.

Not the fact that everyone will succeed with everyone from the first call. But it is important to understand the principle, to experiment, to be persistent.

And of course, do not forget to create comfortable conditions for the transition to sleep:

Ventilated room.
Fresh linens.
Ensure complete darkness.
Turn off your gadgets. Blue radiation reduces the production of melatonin, knocks down internal biorhythms, the body does not have time to recover. And in general, be careful with smartphones: they, as established by scientists,.
Get out of the habit of falling asleep with the TV on. The light of the screen and the sounds of the movie significantly reduce the quality of sleep. This is fraught with the risk of developing cancer (check out some recipes to help deal with it.); , diabetes .
Not used to sleeping in silence? Listen to the sound of the wind, sea, forest, rain, birdsong. They are perceived by the body as natural, safe.
Do not eat at night, but you can drink warm milk (possible with honey) or relaxing tea, for example, with motherwort, valerian, mint, chamomile.
Take a bath with pine extract.
Try to always go to bed at a certain time. This will help develop reflexes.
If you have difficulty falling asleep at night, it will be right to refuse.
With predominantly mental work, an evening workout or a regular walk and a glass of warm milk with honey will be useful.
About the difficulty of falling asleep a child, night crying and what it can happen from.

If your efforts do not give results, you need to contact a therapist. Indeed, mood, labor efficiency, quality of life largely depend on the quality of sleep.

Categories

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What to do so that you do not want to sleep. How to stay up all night and be cheerful if you want to fall asleep, how to cheer up and work in the morning. Weakened immune system

Steps

How to stay awake

Exercise to stay energized

Other strategies

Warnings

Steps

Make a plan

Be carefull

Proper nutrition

Warnings

The drinks

homemade recipes

Preparations

How to quickly fall asleep and sleep

Method 1

Method 2

Method 3

Method 4

Method 5

Method 6

Method 7

Method 8