Officially registered record without a dream set American Robert McDonald: he was awake 453 h 40 min, that is almost 19 days. We do not advise you to repeat the same experiment, since the lack of sleep causes headache, deterioration of digestion, the inhibition of reactions and other negative effects. Understanding how hard it is to fall asleep when unpleasant news from the media, from work, from personal life, decided to help find proven medical research to relax and quickly fall asleep.
Lower room temperature
During fall asleep, the temperature of your body changes: the stomach and back cool, and the legs and hands become hot. The results of the study "Thermoregulation AS A Sleep Signalling System" show that a comfortable for falling asleep is a temperature of 15-23 degrees in the bedroom. Install the thermometer in the room to check the temperature before going to bed. If you do not like to fall asleep in the cold, open the window to the ventilation mode, and go to the warm shower. When you return, your body will cool faster due to evaporation - the effectiveness of this method is proved by the study "Sleep, Vigilance, and Thermosensitivity" for 2011.
The room should not be hot
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Breathe differently
Method "4-7-8" is a popular breathing practice in the USA, which contributes to relaxation and normalization of the emotional state. There is no scientific evidence of the effectiveness of this method, but according to the description, it is clearly working better than an infinite account of jumping barracks with eyes closed. The essence of the "4-7-8" method is that during deep exhalation and inhale you slow down the pulse and reduce blood pressure, that is, artificially carry out those processes that occur with the body when falling asleep. It is necessary to breathe like this:
First place the tip of the tip for the upper front teeth.
Exhale completely through your mouth and make a whistling sound.
Close the mouth and breathe through the nose, mentally counting to four.
Hold your breath and mentally count to seven.
Open your mouth and completely exhale, making a whistle and mentally counting to eight.
Repeat this cycle at least three more times.
Set Ski Chart
Your body has its own regulatory system, which is called a circadian rhythm. These internal watches give a signal to your body so that you are vigorous afternoon and more calm by night, which is confirmed by the study "An Official American Thoracic Society Statement: The Importance of Healthy Sleep. Recommendations and Future Priorities for 2015. In the same study it is stated that adults are recommended to sleep 7-9 hours a day. Doctors recommend getting up and falling into the same time every day, including the weekend so that the body adapts to your regime and adjust the production of hormones - melanin by night and cortisol in the morning. Compliance with sleep mode is observed as an effective way to strengthen brain activity, which is confirmed by the study "Circadian Rhythms, Sleep Deprivation, and Human Performance" for 2014: scientists conducted tests on the tests for 36 hours of wakefulness to track their brain activity. It is important that during the daytime you work with a bright sunny or artificial light, and went to bed in the dark, otherwise the circadian rhythms are broken.
Do not forget about physical activity
During the day, doctors recommend engaging in active sports to spend unspent energy, and in the evening to pay the yoga time or meditation. These practices help to fight stress, which is one of the main reasons for insomnia, which is indicated in the study "Yoga for Improving Sleep Quality and Quality Of Life for Older Adults". As written in the text of scientific work, during the yoga, people learn to breathe properly and slowly, stretch the muscles, reinforcing blood flow to the limbs, remove the tension - all this contributes to rapid falling asleep. At the same time, meditation can increase the level of melatonin and help the brain achieve the state of the half-raise - it is written in the "Meditation and Its Regulatory Role On Sleep" studies. The practice of one or all of these techniques can help you sleep well and wake up cheerful.
Meditation and yoga help calm down
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Do not look at the time
Even if you woke up at night, do not look at the clock. Such behavior, according to the work of "Nocturnal Time Monitoring Behavior (" Clock-Watching ") in Patients Presenting to A Sleep Medical Center with Insomnia and Posttraumatic Stress Symptoms," contributes to anxiety that he does not allow you to fall asleep again. What is even worse, regular wakefulness without falling asleep can lead to the fact that your brain will work out the habit, with the result that you will wake up every time in the middle of the night. If possible, remove the phone away from you - put it in the box of the bedside table or leave on the desktop so that there is no temptation to check the time. Doctors also advise not to use the phone 30-60 minutes before sleep and put it overnight for a silent mode - such an option is in all modern smartphones.