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Did you not notice that in Lately Are we always in a hurry? The rhythms of modern life do not allow to stand still. Events change one after another, and we strive to be in time for everything. In other words, "we are in a hurry to live, and we are in a hurry to feel." We want everything here and now. Even we want to lose weight quickly in an incredibly short time. We begin to look for ways and methods and, of course, we stumble upon endless debates about whether fast weight loss is harmful or not. Versions and arguments about this incredible set.

But after all, we need to lose weight quickly, it is very necessary if in the near future a long-awaited summer and vacation looms, a trip to the sea on vacation or another equally important event. How to lose weight quickly and preferably without harm to health? - this issue becomes almost the main one on the agenda. If the goal is set, then it is time to take decisive action, otherwise the dream may remain a dream. Remember, if excess fat has accumulated for more than one year, then you will definitely not be able to quickly lose weight and lose weight in a few days without harm to health. That is why, in order to lose weight quickly, you need to act wisely.

The first thing to do is to consult with a specialist and find out if you have any contraindications for quick weight loss. If you are healthy and can afford it, you need to seriously start choosing a fast diet, choosing the option that suits you. Be patient while learning all the pros and cons of how you can quickly lose weight, because we are talking about your well-being. For such emergencies, short-term unloading fast diets. Such diets also have a beneficial effect on the body as a whole and at the same time help to quickly lose weight. But first, let's take a look at a few important points, which you need to consider when deciding to lose weight quickly:

1. Decide what time of day it is more convenient for you to eat and stick to this schedule without breaking it. This will relieve you of the feeling of acute hunger.
2. Drink a glass of warm water half an hour before meals. This will contribute to rapid satiety with the use of a minimum portion of food. Speaking about water, it should be noted that you need to drink 1.5-2 liters per day. A lack of water in the body can lead to a number of troubles, while a sufficient amount of it contributes to normal metabolism and cleansing the body of toxins. Therefore, to lose weight quickly and without harm to health, drink enough water throughout the day: 1 glass in the morning, immediately after waking up, then before each meal, and in the evening before bed.
3. Eat more fiber, found in the most common vegetables. Eat them more often raw, it will bring more benefits. Vegetables are known to promote weight loss and speed up the metabolism in the body.
4. Another important secret of how to quickly lose weight without harming your health is the use of boiled, stewed and steamed food.
5. Exclude from your diet everything fried, salty, smoked, floury, rich, completely give up carbonated drinks.
6. Prepare yourself for quick fast diets not only physically (for example, by giving up dinner the day before), but also mentally, because these days are not so easy. However, you don’t need to set yourself up for this, look at everything that happens positively and slim your health!

Diet "Four unloading days"

The diet of this diet is strictly regulated and includes only 4 items of food and 4 drinks that you can eat and drink as much as you like. There are other restrictions as well: green tea and Apple juice you should drink without sugar, rice and chicken - cook and eat without salt. Perhaps such a strict diet without salt and sugar will seem tasteless and unbearable to you, but believe me, the newfound feeling of lightness that four days of such a diet will give you will compensate for all your hardships and suffering.

First day: boiled rice, freshly squeezed apple juice.
Second day: boiled chicken fillet, apple juice and green tea.
The third day: fat-free cottage cheese, low-fat kefir.
Fourth day: any kind of low-fat milk cheese, green tea.

Diet "Summer"

It is better to use this diet, or rather, it is most effective in the summer. It is at this time of the year that shops and markets abound with an incredible amount of vegetables and fruits. Therefore, without denying yourself pleasure, for 4 days, for which this diet is designed, you can easily lose 2-3 kg. In addition, the "Summer" diet is also a kind of cleansing diet, as it removes harmful substances and toxins.
1st day. You can eat only fruits, drink natural freshly squeezed juices.
2nd day. Preference is given to herbal teas: chamomile, raspberry, St. John's wort, blackberry and many others, which are incredibly numerous in pharmacies.
3rd day. On this day, it is recommended to lean on vegetables, both raw and stewed in their own juice.
4th day. Eat vegetable broth different types cabbage (cauliflower, broccoli, kohlrabi) with pepper, onion, parsley, garlic. Moreover, you can eat such a broth for the whole day as much as you like.

Three Day Diet

Remember, 3 days of this diet must be followed by 4 days of normal (moderate) eating. The hope that three days of deprivation and restriction will be followed by 4 "normal" days helps to survive these three days almost painlessly. And due to the balance of products, this diet is tolerated quite easily. Subsequently, after the 4 days following the diet, it is important not to break loose, eat sensibly, and the body will eventually learn to keep itself in check.

1st day
Breakfast: black coffee or tea without sugar, a slice of bread, 2 tbsp. jam or jam.
11.00 hours: ½ grapefruit, 75 g tuna, 1 slice of bread, 4 radishes, 1 cucumber.
Dinner: 100 chicken without skin and fat, 1 stack. boiled green beans, 1 cup boiled chopped beets, 1 slice of bread. Thinly slice the chicken, add 1 tsp. soy sauce and, stirring constantly, quickly fry in a pan without adding oil.
Dinner: 1 small apple

2nd day
Breakfast: black coffee or tea without sugar, an egg in any form, 1 slice of bread.
11.00 hours: 1 banana, 100 g low-fat cottage cheese, 4 radishes, dill, 3 dry cookies.
Dinner: 100 g ham, 100 g cabbage, ½ stack. chopped carrots, 1 slice of bread.
Dinner: tea, 50 g prunes.

3rd day
Breakfast: black coffee or tea without sugar, 30 g of cheese, 3 dry cookies.
11.00 hours: 1 small apple, 1 boiled egg, 1 fresh or pickle, 1 slice of bread.
Dinner: 50 g tuna, 100 g boiled beets, 100 cauliflower, 1 slice of bread.
Dinner: half a small melon or an apple.

Express diet for the weekend

It's no secret that weekends for all of us are not unloading, but rather stressful, these days we strive to eat all the tastiest. It's finally time to devote the weekend to working on yourself. Start using this diet on Friday, refusing at least starchy foods and sweets on this day, then food restrictions on weekends will not seem too difficult for you.

Saturday
Breakfast: 1 stack 2.5% kefir, 1 rye bread sandwich with cheese.
Dinner: vegetable salad with green peas or canned corn seasoned with vegetable oil.
Dinner: 150 g of low-fat (preferably sea) fish, 1 stack. kefir.

Sunday
Breakfast: 1 stack green tea, 2 crackers.
Dinner: 2-3 small potatoes and cabbage salad (fresh or sauerkraut) with corn, seasoned with vegetable oil.
Dinner: 100 g chicken breast, vegetable or fruit salad, 1 egg, 1 stack. kefir.

Potato diet for 3 days (not for the weak-willed option)

Potatoes, as you know, are good at satisfying even a very strong appetite. This diet will help you lose weight by 500-700 grams per day. These are pluses, but there are also minuses - the potato diet does not contain vitamins, so it is recommended to take vitamins in tablets during its use.

Breakfast: 1 stack milk.
Dinner: 300 g fresh mashed potatoes in water.
Dinner: potato salad, for the preparation of which you will need 250 g of boiled potatoes, 1 hard-boiled egg, salt, vinegar, vegetable oil and a mixture of ground pepper - to taste.

Is such a strict diet not for you? Then try a milder version of the potato diet. Boil 1 kg of potatoes in their skins and divide into 5-6 doses. Eat potatoes without salt, but always with herbs: dill, parsley, green onions, basil. For breakfast, you can eat 1 slice of rye or bran bread with butter, and for lunch, add a little to the potatoes fresh vegetables: carrots, cabbage, onions, cucumbers, boiled beets, bell pepper, with the exception of tomatoes, eggplant, zucchini. From drinks, drink warm water in unlimited quantities, green tea without sugar, loosely brewed herbal infusions.

Diet "Cabbage Miracle"

Sauerkraut is the most affordable product in Russia. Sauerkraut contains bacteria that stimulate the digestion process, as well as substances that remove toxins from the body. Therefore, this diet is very useful and allows you to lose weight by 2 kg in 3 days.

Breakfast: oatmeal, 250 g of fruit, 1 cup of unsweetened yogurt (or 1 slice of wholemeal bread, a slice of boiled meat, sauerkraut brine).
Dinner: sauerkraut pancakes according to the following recipe: 1 grated potato, 2 tbsp. l. sauerkraut, 1 egg. Sour cabbage salad (or sauerkraut salad with 1 apple and 1 carrot).
Dinner: sauerkraut stewed with fish and beets, or sauerkraut soup with 2 potatoes and herbs.
If you feel hungry between meals, eat more cabbage and be sure to drink water.

Egg honey diet

A person who “sits down” on this diet must first thoroughly weigh everything. Firstly, not everyone loves raw chicken eggs, and even more so when combined with honey. Secondly, the eggs for the diet need the freshest, better homemade, bought from trusted people. These precautions are necessary in order to exclude the possibility of infection with salmonellosis. So think. Although on this diet it is realistic to lose 2-2.5 kg in 3 days.

1st day
Breakfast: 2 egg yolks and 1 tsp. beat the honey with a mixer (you get something like an eggnog). A cup of tea with lemon or coffee.
Dinner: 90 g low-fat cheese, tea or coffee with 1 tsp. honey.
Dinner: a cup of broth, 1 slice of black bread. Apple, pear or orange.
For the night: Tea with lemon.

2nd day
Breakfast: egg with honey (mixer mixture), coffee or tea with lemon.
Dinner: egg with honey, 100 g of cottage cheese, tea with lemon or coffee.
Dinner: 150 g fish, fried without fat (on the grill), fresh vegetable salad, tea with lemon.

3rd day
Breakfast: egg with honey, apple, tea with lemon.
Dinner: 50 g of cheese, 1 slice of rye bread, 200 g of salad dressed with lemon.
Dinner: 300 g boiled vegetables (not starchy), egg, tea with 1 tsp. honey.
During the diet, you need to eat half a lemon every day in any form: with tea, in the form of juice diluted with water, you can add lemon to the yolk-honey mixture.

Diet for determined women

Any woman who decides to go on a diet can rightfully consider her act a feat. The proposed diet is no exception. It is designed for a week, but you will find a feeling of lightness already on the 4th day. The most important rule is dinner no later than 18.00.
Breakfast: 100 g fat-free cottage cheese with pieces of fresh fruit, tea without sugar.
Dinner: low-fat fish, vegetable salad, for dessert - any fruit.
Dinner: kefir, 1-2 black bread toasts.

In conclusion, I would like to remind everyone who wants to quickly lose weight and lose weight that no diet goes unnoticed for the body. That is why all fast diets are designed for no more than 3-5 days, after which a break of at least 2 months is necessary.

They say that the end justifies the means. So, in our case, the goal must be real, and the right means have been chosen. Only in this case you will be able to quickly lose weight and without harm to health.

Good luck and great results!

Larisa Shuftaykina

Many, trying to lose weight quickly, use a variety of methods:

sports,

Consumption of any kind of dietary supplements,

Diets, etc.

Often this does not lead to positive results. Often hands fall from the first weeks, there is not enough patience, etc. So what to do?

How to lose weight fast at home And besides, without harm to health?

And is there simple circuit fighting fat?

Yes! There is. Now I will give some simple tips. At the same time, I say that there are no secrets - everything is trite and simple, and it has been tested on more than one person.

How to lose weight quickly without harm to health

Let's start with the easiest to start fast weight loss- from the regime of the day.

Often, the metabolism is disturbed due to the lack of stability of the body's biological clock. Moreover, the internal organs, due to a violation of biological rhythms, begin to work incorrectly, and, consequently, to absorb useful substances incorrectly.

In order to make it clearer: your stomach, due to a violation of the schedule in food intake, can depart within 3 days, and violations of the biological rhythms of the liver require its full recovery within 16 (!) days. You can imagine how your food is digested and processed in such scenarios. Even if it's been chewed a thousand times.

Develop a clear schedule for your life. It is clear that under the current conditions it is very difficult, but at least stick to a more or less certain daily routine, and this is already half the battle.

Your food. This is the second reason for your weight problems and the ability to lose weight quickly.

However, do not think that I will now talk about fat. Yes, I will. But not negatively - fats are very necessary for the body, as a huge source of energy and not only. I'm talking about the food you consume on a daily basis - store bought, unnatural food and processed foods.

Try not to take groceries at all in the store- with today's advances in biochemistry, these products are often no longer natural. And no one really knows how various chemical additives affect the body today. However, even the simplest observations say that chemistry has a detrimental effect on the body.

The same applies to products stuffed with hormones. For example, muscle growth hormone is added to chickens. As a result, in men who regularly eat these chickens, there is an increase in the pelvis and thigh muscles - as in women.

Give up soda completely. Any. This will greatly help you lose weight quickly. In no case do not consume biochemical fluids made in laboratories that have been fashionable lately. Such liquids can produce unwanted changes in your body.

Drink natural water. Try to completely eliminate all flour products from the diet. Firstly, today bread is terrible in relation to nutritional supplements, and secondly, ballerinas never eat flour.

Actually, there is no diet. How can you quickly lose weight without harm to health? It's easy. Just you need to leave the table slightly before eating, do not eat after 18.00, eat a lot, but little by little. And most importantly, never eat before bed! Be it at least during the day, at least at night. This is how sumo wrestlers gain their weight.

Lead an active lifestyle. Do not sit at home, and if you are sitting, open the window and do household chores with physical activity. Quit smoking and drinking. Go in for sports. The best thing is running in the mornings and in the evenings for half an hour at an average pace.

I have an average of about 100 kg, with a height of 176 cm. However, no one calls me fat - I transferred my tendency to be overweight to muscles and bones. And I feel great, losing weight pretty quickly.

It's no secret that healthy and sound sleep is the key to good health and good mood. However, not everyone can get enough sleep. This is especially true for residents of modern megacities, where every second person is faced with such a problem as.

How to fall asleep quickly and what ways to fall asleep quickly exist? What to do if you can't sleep? Why does a person suffer from insomnia and how to overcome it? We will try to answer these and other important questions in this article.

How to fall asleep quickly if you can't sleep

Each of us, at least once in our lives, wondered what to do to force ourselves to fall asleep when necessary, and not when the body turns off by itself from fatigue. In fact, not everyone can fall asleep easily. To understand what to do to fall asleep quickly, you need to have at least a minimal understanding of sleep and its stages.

Then, the problem called "I can't sleep" can be avoided. So, sleep is nothing more than a physiological state that is inherent not only to humans, but also to other mammals, fish, birds and even insects. When we sleep, our reactions to what is happening around us slow down.

Normal physiological sleep is different from similar states, for example, fainting, lethargic sleep, , period hibernation or suspended animation in animals by the fact that it:

• repeats every day, i.e. 24 hours (nighttime sleep is considered normal);
• characterized by the presence of a period of falling asleep or;
• has several stages.

Sleep activity brain goes down and also goes down heart rate . A person yawns, sensitive sensory systems also decrease, and secretory activity slows down, which is why our eyes stick together.

During the night we go through the following stages of sleep:

• slow sleep occurs immediately after a person falls asleep. During this period, muscle activity decreases, and we feel a pleasant relaxation. Due to the slowdown of all vital processes, a person plunges into a slumber and falls asleep soundly. There are three main stages in the non-REM sleep phase: the falling asleep stage itself or a nap that lasts no more than 10 minutes, the light sleep stage, in which auditory sensitivity is still preserved and it is easy to wake a person up, for example, with a loud sound, and the slow-wave sleep stage, t .e. prolonged deep and sound sleep with dreams;
• fast sleep lasts a maximum of 15 minutes. Although this is a separate period of sleep, researchers often refer to REM sleep as another stage of non-REM sleep. It is in these last minutes before awakening that our brain "wakes up", i.e. completely restores its activity and removes the human body from the land of dreams and dreams. Thus, acting as a psychological protection, during the transition from the world of the subconscious to reality. During REM sleep, blood flow in the brain and heart rate increase, the production of adrenal hormones increases, pressure surges and a change in respiratory rhythm can be observed.

Sleep performs a number of important functions in the human body. First, it provides a good rest. After all, there is nothing better than to sleep after a hard day's work, and it doesn't matter if you were engaged in mental or physical work. Sleep restores strength and energizes for a new day.

During sleep, our brain processes the information received during the day, evaluates and experiences the events that happened to a person. Good sleep is important for immune system. Sleep disturbance hurts a person’s health, constant lack of sleep, coupled with nervousness, causes irreparable harm and weakens.

Scientists believe that sleep is a natural mechanism for adapting the body to changes in light levels. Historically, most people sleep at night, however, there is also daytime sleep, the so-called siesta. In hot southern countries, it is customary to get up at dawn and rest in the afternoon, when the sun is at its zenith and it is simply impossible to do anything outside because of the sweltering heat.

The duration of sleep depends on many factors, for example, the age of a person, his lifestyle and the degree of fatigue matter. Most of all, small children sleep, and older people tend to get up "with roosters." It is believed that healthy sleep should last at least 8 hours, and the minimum for normal well-being a person should sleep 6 hours. If the duration of sleep is reduced to 5 hours or less, then this is the risk of developing insomnia .

I can't sleep, what should I do?

Why can't I sleep? We all asked ourselves this question when we could not fall asleep for a long time, tossing and turning in bed. So, if I want to sleep and cannot sleep, then the reason for this may be:

• wakefulness and sleep disturbances. This condition is often inherent in newborn children who get enough sleep during the day and do not want to sleep at night. Then they say that the baby confused day and night. The same thing can happen to adults, for example, if a person has shift work or he often flies by plane to other cities and countries, and his body is stressed by changing time zones. In addition, often we simply do not want to go to bed on time on the weekend (“weekend insomnia”), which leads to a shift in the schedule and lack of sleep on Monday;
• uncomfortable place to sleep, as well as unsuitable bedding. Many in vain save on bedding, a comfortable orthopedic mattress and a suitable bed, believing that this does not play an important role in the process of sleep, they say, if you want to sleep, then you will fall asleep on the bare ground. Of course, there is some truth in this statement, but not everything is so simple. The quality of sleep, as well as its duration, plays a decisive role in a person's well-being. It's one thing to toss and turn on an uncomfortable bed for 12 hours, and it's another to really relax on a comfortable mattress, with a comfortable pillow and linens in a well-ventilated area;
• bad habits that damage the whole body and have a negative impact on the period of falling asleep, as well as the duration and quality of sleep. For example, smoking before bed interferes with relaxation, as nicotine constricts blood vessels;
• diseases and pathologies of sleep. Many diseases in which a person suffers from pain interfere with normal sleep. As a rule, the peak of pain occurs in the evening or at night, which prevents falling asleep.

The main sleep disorders include:

• insomnia (insomnia ) is a condition in which a person cannot fall asleep or sleeps little and of poor quality;
• (pathological drowsiness ) is the opposite of insomnia, in which a person, on the contrary, wants to sleep all the time;
• (snore ) is a violation of breathing during sleep;
• sleep paralysis - this is a condition in which a person's muscles are paralyzed before falling asleep;
• parasomnia, those. a condition that is caused by nervous tension or stress, in which a person can walk in his sleep, suffer sleepwalking , or suffer from constant nightmares.

How to fall asleep very quickly

So, how to fall asleep if you don’t feel like sleeping, and tomorrow you need to get up early. There are several basic methods or techniques for falling asleep quickly that will help you fall asleep soundly in a short time. but main principle all of these methods is to comply with the sleep regimen. In addition, it is of no little importance whether a person adheres to the basic rules of a healthy lifestyle or not.

Often, patients who ask a doctor about how to fall asleep quickly if you do not want to sleep expect the doctor to prescribe magic sleeping pills for them.

However, not every person is suitable for a medical option for solving sleep problems. Besides, good specialist will not rush to prescribe medications until he calculates the cause of the ailment and collects a complete patient history.

Hypnotic drugs are a broad group of medications that are used both to regulate sleep and to administer anesthesia during surgery. Archaeologists believe that natural sleeping pills, for example, a plant such as Belladonna or Belladonna, people used two thousand years ago.

In Egyptian manuscripts there is an indication that doctors prescribed opium to their patients as a remedy for insomnia . Alcohol as a sleep aid and simplest method anesthesia, the American Indians used about a thousand years ago.

The first drug anesthesia was invented in Germany at the turn of the 19th century. True, it included toxic and narcotic compounds ( opium , dope grass , mandrake root , aconite , hashish and others), which, although they put the patient to sleep, but at the same time had a negative, and sometimes fatal effect on his body.

Nowadays sleeping pills and drugs approved for use in anesthesiology have switched to qualitatively new level. They are much safer for humans (with reasonable use they do not cause physiological or psychological addiction, they are practically devoid of side effects). In addition, their composition is no longer toxic or poisonous.

However, the principle of the impact on the body of such funds remained the same. Sleeping pills lower the level of excitability of the nervous system, thus providing sound sleep. It should be noted that preparations based on barbituric acid ( Pentotal , , , Amobarbital ), which for decades were the most popular hypnotics, are now being replaced everywhere by new generation drugs, for example, derivatives cyclopyrrolone or .

The latter, in turn, is considered an advanced discovery of modern medicine. Melatonin - this is nothing more than, which is produced by the human body to regulate circadian rhythms. In simple words it is this connection that is responsible for our internal clock, which tells when to sleep and when to be awake.

The main problem of modern mankind is the level of illumination of our cities. With the discovery of electricity, daylight hours have become much longer. After all, now even at night you can turn on the light and it will be almost the same as during the day. Due to a radical change in the rhythm of human life, the level of production melatonin decreases, which inevitably leads to problems with sleep.

Therefore, doctors recommend taking drugs based on melatonin to stimulate the process of falling asleep. This is especially true for people who work in shifts or fly frequently. And for both, the "internal clock" fails, which melatonin helps to set. In addition to all this hormone researchers also attribute antioxidant, antitumor, anti-stress, immunostimulating properties.

Despite the many advantages, sleeping pills are a double-edged sword. On the one hand, drugs of this group help a person to improve sleep, but on the other hand, they can have a detrimental effect on health and be addictive. Therefore, one should always remember the danger of developing dependence on sleeping pills, which will only add problems to a person.

In response to the action of hormones, the human body begins to work in another "emergency" mode, preparing for action. Therefore, we feel out of place, nervous and anxious. Stress hormones cause the heart to beat faster, which affects blood pressure levels, the respiratory system, and, of course, sleep.

Fear and uncertainty prevent sleep, and in addition to stress, a person gets another problem - insomnia . Therefore, it is important to know how to overcome stress so that it cannot affect other areas of a person’s life. Experts advise you to solve all your problems before evening and not to “bring” them home, where an atmosphere of calm and security should reign.

Often people provoke insomnia , very much wanting to fall asleep before some important event or trip, thus annoying his nervous system and causing stress. It is believed that in such cases you should not force yourself and escalate the situation even more. It's better to get out of bed and do something useful or distracting, like getting some fresh air or walking your pet.

“I wake up at night and can’t sleep soundly” - this phrase was heard by many doctors from their patients. And each of us, at least once in our lives, wondered how to fall asleep quickly at night if you can’t. You can wake up from a sharp sound, from a touch, from a nightmare, or from an insect bite. It happens that we wake up for no reason in the middle of the night and then, trying to fall asleep faster, we are nervous and angry.

In fact, this is another example of a stressful situation that can only be resolved in one way - by calming down. Of course, if your doctor has prescribed sleeping pills for you, then you can resort to their help, but there are other safer, albeit not so fast-acting options.

To begin with, it is better to seek help from specialists, especially if you cannot sleep at night without waking up constantly after a certain period of time. Such a disturbing dream or his complete absence can signal various failures in the normal functioning of the human body. A sleep doctor will help answer the question why the patient cannot fall asleep at night and what to do in such a situation.

In addition to sleeping pills, sleep problems are solved , herbal sedative or anti-anxiety drugs. The above medicines cause drowsiness and soothe, thus helping a person to relax and immerse himself in the "kingdom of Morpheus".

The most commonly used medications for sleep problems are:

• is a combination drug that contains medicinal herbs and hormone guaifensin . It helps to improve the functioning of the nervous system and cure insomnia;
• - this sedative drug facilitates and significantly speeds up the process of falling asleep;
• , tincture - these are plant-based drops that help to calm down and fall asleep;
• - This product contains magnesium (the lack of which in the body exacerbates sleep problems), as well as vitamins group B ;
• is a drug that contains the same name hormone , produced by the human body and responsible for the work of the "internal clock".

In addition to drug treatment, sleep problems can be corrected using procedures such as acupuncture, hypnosis, meditation, homeopathy, electrosonotherapy (impulse current) and others.

How to fall asleep in 5 minutes

How to fall asleep quickly in 5 minutes? And in general, is there any universal way that will allow anyone who wants to fall into a deep sleep in a matter of minutes. According to Dr. Andrew Weil, who is studying the effects of stress on the human body and ways to deal with it, he was able to find the answer to the question of how to fall asleep in 5 minutes.

The whole point is that the main reason that healthy person can't fall asleep normally chronic fatigue and tension. When we go to bed, we think about what happened during the day, experience some events, analyze them, or worry about what we will experience tomorrow. As a result, we "wind up" ourselves, which leads to the production of "stress hormones", and sleep does not go.

Based on this, the scientist concludes that there is nothing better than breathing exercises or meditation before bed. These techniques will help you calm down and tune in a positive way. In order to fall asleep quickly, Dr. Weil suggests using breathing technique entitled « 4-7-8 trick » which monks and yogis successfully use in their daily practice.

So, adhering to this technique, you need to act in the following sequence:

• first, inhale deeply through the nose for 4 seconds, trying to relax;
• then hold your breath for about 7 seconds;
• and then exhale for 8 seconds.

Another breathing technique that helps to fall asleep involves the following scheme of actions:

• you need to slowly inhale for 5 seconds;
• then take a 5 second break;
• and finally exhale also for 5 seconds.

Counted breathing also helps to make you sleepy and fall asleep quickly. This method involves counting inhalations and exhalations. You need to breathe through your mouth and count like this: inhale one, exhale two, inhale three, exhale four, and so on up to ten. Then the cycle repeats again. Performing this technique, experts advise to concentrate on breathing and, as it were, pass through your own lungs along with the air.

Practicing psychologists advise their patients to calm and relax such an exercise as the Carousel. Take a horizontal position, lie down comfortably and relax. Do not press the lower and upper limbs to the body. Start with a calm, normal breath and imagine that a stream of warm air passes through your right ear, hold your breath.

For insomnia, breathing exercises or meditation are useful

Next, the warm air on the exhale follows through the shoulder of your right arm, and then the brush. Pause at the end. Then inhale and again imagine that the air passes through the right ear. Hold your breath. Exhale the air and “send” it to the thigh of the left leg and to the foot. You pause.

Again, “inhale” through the right ear and hold your breath, and then, as you exhale, “send” air to the thigh and foot of the already left leg, pause. Inhale, sending a stream of air over your right shoulder, and hold your breath. On exhalation, the air flow should “pass” the shoulder and hand of the left hand. Pause, and then inhale deeply for the last time. Hold your breath, and as you exhale, let the air through your left ear.

The second round or cycle should begin with a breath through the left ear, followed by a pause. Exhale through the left shoulder, arm and hand. Then take a deep breath and pause, and exhale through the thigh and foot of the left leg. After a pause, inhale and hold your breath, and exhale through the thigh and foot of the right leg.

After a pause, inhale through the left ear, hold your breath and exhale through right hand. Pause and again draw full lungs of air, hold your breath and complete the cycle with an exhalation through the right ear.

As a result, in one cycle you take 5 breaths and the same number of exhalations. During this time, you should relax and fully concentrate on the flow of air that passes through your body. The main thing to remember is that it is during exhalation that the body relaxes the most. Therefore, in any breathing practice, the expiratory phase occupies a decisive place.

The technique of "Special Services", which takes into account the physiological aspects of sleep. According to this method, you need to sit comfortably in bed, relax and close your eyes, roll them up under the eyelids. During sleep, the eyeballs are exactly this way, so this method helps to fall asleep quickly.

Using reverse blink technique a person should take a comfortable position, close his eyelids and open and immediately close his eyes at certain intervals. This is blinking in reverse. As a result, brain activity decreases, the body relaxes, and the person falls asleep.

In addition to the above techniques, you can use such auxiliary tools as:

• herbal tea or warm milk with honey;
• dill infusion;
• self-massage of the forehead in the area between the eyebrows, massaging the auricles, as well as inside wrists;
• relaxing exercises, for example, auto-training "Beach", when a person imagines that he is lying on a warm sea coast and hears the soothing sound of the sea, or « Ball » when you need to imagine a big ball swinging on the waves.

Here are a few universal recommendations that will help improve sleep:

• Plan your day. Compliance with the regime helps the body get used to a certain rhythm of life. Researchers have found that the human body gets out of the usual rhythm in just a couple of days. Therefore, it can be really difficult to recover from several sleepless nights and go to bed on time. It is believed that for normal health, an adult should sleep at least eight hours a day. True, the body of each of us is unique, so someone needs more rest, and for someone it will be enough to sleep for six hours for vigor.
• Daytime sleep is not only beneficial for children, but also helps an adult to refresh and gain strength in the middle of the day. True, it is important to observe the measure. Because, after sleeping a couple of hours during the day, you are unlikely to be able to fall asleep easily in the evening. Therefore, some experts do not recommend people who have problems falling asleep to rest during the day, for them it would be the best way to accumulate fatigue until the evening. Another thing is shift workers, for whom daytime sleep is considered the norm, because. they work at night and rest during the day.
• When changing time zones, it can be very difficult to fall asleep, because not only the daily routine of a person gets lost, but also the usual time for wakefulness and sleep changes. When you fly to the west, the first days in a new place after the morning arrival are lengthened, so in order to sleep well, you just need to endure until the evening. With flights to the east, things are more complicated, so you can resort to help melatonin which will help to adjust the internal clock of a person.
• Physical activity is good for the body, but they should end at least 2-3 hours before bedtime. Otherwise, an overly excited body will not be able to fall asleep. Sports such as aerobics, running, skiing, nordic walking, elliptical, swimming and cycling help improve sleep.
• Not only the daily routine, but also proper nutrition play an important role in the process of establishing sleep. The last meal should be at least 2-3 hours before bedtime. In addition, you should carefully choose the dishes that are worth preparing for dinner. Heavy and slow-digesting foods should be avoided. It is better to give preference to protein foods, such as fish, lean meat, cottage cheese, yogurt, and some fruits.
• Caffeine - this is the enemy of sound sleep, especially if you like to consume drinks or foods containing this compound in the afternoon. Also, do not abuse chocolate in the evening, so you will save your figure and be able to fall asleep quickly.
• Of particular importance for easy falling asleep is the activity or physical activity that a person is engaged in immediately 2-3 hours before bedtime. It is believed that in order to avoid problems with sleep, you should avoid watching TV, using a computer, phones or other gadgets before falling asleep. In addition, you should not perform complex calculations or solve logical problems before going to bed. All the actions described above do not contribute to relaxation and tranquility, but rather excite the nervous system, making it difficult to sleep peacefully. In the evening, it is recommended to read in bed or take a relaxing bath, and it is better to leave vigorous activity in the morning.

How to sleep with insomnia

Answer the question about how to sleep if insomnia torments a person, you can only figure out what kind of condition it is, how it arises and whether it is possible to cope with it on your own. So, insomnia or - this is one of the most common sleep disorders or disorders in which a person sleeps poorly and can not sleep much or not at all.

The risk of insomnia increases with shift work or frequent jet lag.

In addition, this ailment can also occur due to constant overwork, in stressful situations, with certain diseases, as well as in excessively noisy and lit rooms used for sleep.

If a patient has the following symptoms, then the doctor is likely to diagnose him insomnia or chronic lack of sleep :

• constant poor sleep;
• poor sleep quality, when a person constantly wakes up and then cannot fall asleep for a long time or has nightmares;
• sleep disturbance is observed at least three times a week for a month;
• unstable psycho-emotional state associated with constant lack of sleep;
• increased restlessness and excitability.

Causes of insomnia can be:

• unfavorable conditions for sleep (uncomfortable bed, pillow, mattress, synthetic bedding, poorly ventilated room, noise, psychological discomfort);
• failure in the usual mode of a person’s day due to shift work or flight;
• taking certain medications antidepressants, nootropics, corticosteroids, antipsychotics ) or psychotropic drugs ;
• neuralgic and somatic disorders (hypoglycemia, esophageal reflux, traumatic brain injury, Parkinson's disease, infectious diseases, accompanied by fever, heart disease, pain syndrome, itching due to skin diseases mental disorders, depressive states);
• elderly age.

Insomnia - this is a serious ailment, which not only gives a person a lot of inconvenience, but also provokes the development of a number of serious diseases, for example, disorders in metabolism, and others. That is why you should immediately consult a doctor at the first symptoms of insomnia.

How to beat insomnia and learn to fall asleep easily? At the initial stage, a somnologist (a doctor who deals with sleep problems) conducts a complete examination of the patient and establishes the causes of the ailment. This is an extremely important part of the treatment. insomnia . Since it is from the cause of this condition that the doctor chooses the appropriate treatment.

Insomnia can and should be fought without medication, because sleeping pills only help to eliminate the manifestations of malaise, and do not eliminate its cause. If you take a magic pill, you will fall asleep, of course, but insomnia will not disappear from this. In addition, as we mentioned above, sleeping pills can be addictive and have a number of contraindications and severe side effects.

To help you fall asleep with insomnia:

• Psychological counseling, i.e. sessions with a psychiatrist or psychotherapist, where the specialist will deal with insomnia caused by stress or an unstable psycho-emotional state of the patient, caused, for example, by trauma or experienced life events. A psychotherapist teaches his patients various relaxation techniques that help them to tune in to a positive mood and fall asleep.
• Correction of the circadian rhythm (sleep and wake cycle) of a person using phototherapy (exposure to light) , chronotherapy, as well as taking medications containing melatonin .
• Therapy of neurological, psychiatric or somatic diseases, the symptoms of which (for example, pain syndrome, itching, depression) can cause insomnia .
• Cancellation of drugs that cause insomnia or their replacement with other drugs.
• Sleep hygiene training. Unfortunately, many people mistakenly believe that it is not necessary to purchase good bed, mattress or bedding to get enough sleep. In addition, for strong and healthy sleep it is imperative to ventilate the bedroom, do not litter it with old and dusty things, and also periodically do wet cleaning. The clothes in which a person sleeps also matter. You should be comfortable, i.e. not cold, not hot, pajamas should not be small or large, and it is even better to choose natural fabrics that will not cause unpleasant sensations of itching or burning.

During treatment insomnia doctors recommend that their patients keep a sleep diary, which helps to identify the causes of ailments. Helps to fall asleep breathing techniques, which we also discussed above. People suffering from insomnia will benefit from learning the basics of meditation and other relaxation techniques. All this will help to calm down, relax and fall asleep sweetly.

• Experts recommend going to bed and waking up at the same time, i.e. adhere to the sleep and wakefulness regimen, then the body itself will get tired by a certain time, and you can easily fall asleep.
• active lifestyle and physical exercise help to relax, and therefore fall asleep on time, the main thing is not to overdo it and not get overexcited just before bedtime.
• Adjust your daily menu so that in the afternoon you do not eat drinks containing caffeine , as well as foods that are hard to digest.
• Give up bad habits, it is better of course forever or at least a couple of hours before bedtime.
• Going to bed just to sleep.
• Exclude daytime sleep, tk. after a good night's sleep, you may not want to go to bed in the evening.
• If possible, avoid strong emotional upheavals and experiences in the afternoon, even joyful ones. For example, some people like to watch a horror movie before going to bed, and then they can’t fall asleep because all sorts of bad thoughts come into their heads. Absolutely the same can be said about the unbridled fun before bedtime, especially for children who, having “pissed off” in active games, cannot fall asleep or sleep badly all night.
• You should not use any gadgets before going to bed (watch TV, sit at a computer, tablet or phone) or engage in mental activity. All this excites rather than calms the brain. It is better to read a book or, sitting comfortably in an armchair, listen to relaxing music.
• Somnologists say that an individual evening ritual will help set the body up for sleep. It could be a traditional glass of hot milk before bed or a relaxing bath. In general, everything that calms you and sets you up in a positive way is not forbidden.
• The atmosphere in the bedroom, as well as its equipment with comfortable bedding, is of paramount importance. Agree, it is much more pleasant to fall asleep in a cozy bed and in a well-ventilated room. In addition, the illumination of the bedroom, as well as the noise level in the room, should be kept to a minimum.
• Experts recommend going to bed only when you feel tired and sleepy. If you can’t fall asleep within half an hour, then it’s better not to suffer and not get annoyed about this. Get up and do something, so you will be distracted, tired and sleepy.
• Basic relaxation methods help to cope with insomnia (relaxing auto-training, visualization of calm images and pleasant moments , breathing techniques), as well as yoga and meditation.
• Cognitive psychotherapy helps to improve sleep for patients who, due to a panic fear of “not falling asleep”, fall into hysterics and suffer from.
• In addition, the method of "limited sleep" is effective, when instead of the standard eight hours, a person sleeps no more than five. At first it will be difficult due to the fact that the body must accept the new rules of the game. For the first week, a person will be more tired during the day and feel drowsiness and loss of strength. However, over time, his body will rebuild, and insomnia will recede.

Definitely drug therapy insomnia gives stable results. Hypnotics or sleeping pills of the new generation have proven themselves well. True, experts are in no hurry to prescribe them to their patients. The thing is that therapy is considered more effective, aimed at eliminating the cause of insomnia, and not at alleviating its consequences.

After all, taking sleeping pills, a person really sleeps better, but does not get rid of the malaise. Therefore, to all kinds medicines it is worth resorting only when all other methods do not bring long-awaited relief.

Education: Graduated from Vitebsk State medical University majoring in Surgery. At the university, he headed the Council of the Student Scientific Society. Advanced training in 2010 - in the specialty "Oncology" and in 2011 - in the specialty "Mammology, visual forms of oncology".

Experience: Work in the general medical network for 3 years as a surgeon (Vitebsk Emergency Hospital, Liozno Central District Hospital) and part-time as a district oncologist and traumatologist. Work as a pharmaceutical representative for a year in the Rubicon company.

He presented 3 rationalization proposals on the topic “Optimization of antibiotic therapy depending on the species composition of microflora”, 2 works won prizes in the republican competition-review of student scientific works (categories 1 and 3).