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18 простых приемов быстро заснуть. Перейти к содержимому 18 простых приемов быстро заснуть. Советы сценарного аналитика о психологии счастливой жизни и как изменить судьбу
Сегодня помещаю несколько простых приемов как быстро заснуть , соблюдение которых вкупе гарантированно поможет Вам справиться с проявлениями бессоницы. Советы мне прислал мой приятель Максим , которые он взял на сайте ariom.ru и немного отредактировал, за что ему огромное спасибо. Итак 18 секретов здорового сна.
18 приемов здорового сна. Спать хочется до ужаса, вставать рано… а заснуть не удается. И вы точно знаете, что, как уже не раз бывало, добрую половину ночи проворочаетесь с боку на бок. Неужели ничем нельзя помочь себе? Почему же нельзя. Можно – с помощью 18 элементарно простых вещей.
1. Полюбите режим. Каждое утро просыпайтесь в одно и то же время, даже в выходные. В постели не валяйтесь. Организм быстро привыкнет к такому режиму, и вам захочется спать именно тогда, когда нужно ложиться, чтобы выспаться. Если слушаться организма, будете засыпать, едва коснувшись ухом подушки.
2. Не нервничайте. Не смотрите до бесконечности телевизор, не глотайте газеты, ни с кем не спорьте. Чем меньше информации поступило в вашу голову за день, тем легче вы уснете.
3. Не злоупотребляете снотворными. Как вы считаете, научится мозг сам снижать свою активность и засыпать, если вы каждый день кормите его седативными? Если он засыпает только под нажимом? Ответ подразумевается сам собой. И вывод тоже: старайтесь засыпать без лекарств. Седативные хороши, вернее – нужны только для экстренных случаев.
4. Считайте овец. А также мысленно сшивайте два бесконечных куска материи обратным стежком. Или без конца мысленно протирайте большое стекло. Или вообразите себя идущим по знакомой вам тропинке – как переступают ноги, качаются руки, выпрямляется спина… Чтобы представить эту картину целиком, в красках и звуках, потребуется все ваше воображение и внимание – и вы не заметите, как мысленная тропа превратится в тропу сновидений.
5. Дышите воздухом. Гуляйте полчаса перед сном. Зевайте в свое удовольствие и во весь рот минуты две или три. Проветривайте комнату и оставляйте на ночь открытой форточку.
6. Утепляйтесь. Облачитесь в уютную пижаму. Устройтесь в постели поудобнее, укутайте ноги, свернитесь калачиком. Укройтесь легким и теплым одеялом, например, сшитым на основе бамбукового волокна.
7. Изматывайтесь. Заведите ежедневник и записывайте, что надо сделать завтра (не менее семи пунктов). Выполняйте каждый день все, что наметили, плюс еще одно дело. К вечеру вымотаетесь так, что о бессоннице и не вспомните.
8. Расставайтесь с проблемами. Каждый день избавляйтесь от какой-то одной проблемы. Почините кран, сходите к зубному, помиритесь с другом, отдайте долг, позвоните родителям… Сходите к психологу , наконец!Через полгода жизнь станет похожей на сказку!
9. Используйте фототерапию. Пусть утром в квартире свет будет ярким, а вечером приглушенным. За пятнадцать минут до отхода ко сну оставьте только ночник. Тело прекрасно чувствует наступление темноты – повышается уровень мелатонина, снижается температура, уменьшается частота сердечных сокращений… Все! Организм решил, что пора спать.
10. Не ешьте перед сном. Переваривание еды – активный процесс, почти работа, которая крепко мешает заснуть. Только за счет богатырского здоровья можно заснуть с набитым животом. Поэтому ужинать надо как минимум за три часа до сна.
11. Осторожней с кофеином. Утренний кофе (из свежеразмолотых зерен, душистый, любимый) бессонницу не провоцирует. А вот литр кофе, даже растворимого, в течение дня – уже многовато. Ближе к вечеру о кофеиносодержащих продуктах забудьте совсем. Крайний срок для последней чашки чая – шесть вечера. Кто не успел – тот опоздал.
12. Ложитесь пораньше. Час сна до полуночи стоит двух после полуночи, гласит поговорка. Это правда. Самое ценное время сна – от 10 вечера до 6 утра. Если ложиться в двенадцать или в час – выспаться удастся только за счет времени, когда организм по биологическим часам должен бы уже бодрствовать. Режим сна и бодрствования сбивается… Чего же мы тогда, спрашивается, хотим? С сегодняшнего дня в постель – в десять.
13. Двигайтесь. Реализуйте в течение дня все возможности выполнить хоть какую-нибудь физическую работу. Вымойте полы, сбегайте на помойку раза два-три, повозитесь с машиной, перетяните бельевые шнуры на балконе… И т. д. и т. п.
14. Бросьте курить. Курильщики просыпаются по ночам от никотинового голода – как и те, впрочем, кто резко бросает курить. Но постепенно организм отвыкнет от никотина и сон нормализуется. Нуждаетесь в поддержке психолога на период отвыкания — запишитесь на сеанс к специалисту. Одна знакомая автора этого блога и его жены прогуливалась почти каждый вечер в течение полугода вместе с ними — профессиональными психологами. Незаметно для себя бросила курить. Правда потом опять начала — процесс то был неосознанный. Вы то поступите разумно?
15. Придерживайтесь ритуалов. Отходя ко сну, изо дня в день делайте одно и то же: чистите зубы, потом умывайтесь, потом выпивайте стакан теплого молока, потом читайте какую-нибудь мудрую знакомую страничку, потом надевайте теплые носки и взбивайте подушку…И сам собою, следуя порядку, придет сон.
16. Оставьте работу на работе. Возьмите за правило никогда не говорить о работе дома. Не отвечайте после рабочего дня на деловые звонки – утро вечера мудренее, там разберетесь. Воз своих забот и тревог тащить в постель вовсе не обязательно. Лучше засыпать с кошкой – она промурлычет вам самую успокоительную, самую действенную колыбельную.
17. Созерцайте. В Америке продаются видеокассеты от бессонницы – с аквариумными рыбками. Десять –пятнадцать минут созерцания жизни маленького мира экономят часы на попытках заснуть. Почему бы не перенять заокеанский опыт? Пустите в трехлитровую банку парочку живых жемчужин с красными плавниками и погружайтесь в созерцание, а потом и в сон.
18. Вспомните ощущение засыпания. Вспомните моменты, когда вы так уставали, что забывали о теле и уходили (падали, проваливались) в глубокий сон. Блокируйте несколько минут желание почесаться или поворочаться. Потом представьте, как вы оттолкнулись и полетели – прямо в сон. Спокойной ночи!
Бонусные секреты от автора блога. 19. Используйте формулы самовнушения. Используйте гипнотический язык для ускорения засыпания. Помните, когда Вы были маленькими, как усыпляли Вас сказки на ночь от Ваших родителей. Прием: «ЧЕМ-ТЕМ». Например, «чем громче звук электродрели за стеной, тем сильнее смыкаются мои веки, тем глубже и глубже я погружаюсь в со-о-он…» Говорите монотонными интонациями, растягивайте слова, замедляйте речь и в сон!
20. Не накапливайте стресс! Напряжение, в следствие накопленных в теле негативных эмоций, например гнева или страха, ведет к нарушениям сна — это научно доказанный факт. Существует много психологических упражнений, помогающих снять напряжение и избавиться от стресса. Самые эффективные и проверенные приемы разрядки я изложил в своей электронной книге «Усилитель Настроения «.
Напишите в комментариях, какие приемы используете Вы, чтобы быстро и глубоко уснуть?
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Я тоже в своё время страдала от бессонницы. И успокоительное пила, и снотворное принимала… Помогла медитация, а именно специальные дыхательные упражнения для релаксации за 30 минут до сна. Уже не помню, как называлась сама методика, но их великое множество и они есть в интернете. Попробуйте, вместе с вышеперечисленными советами должно помочь.
Мирана, далеко ходить не надо — все есть на моем блоге.
😈 А я сплю, когда захочется. Живущий по режиму человек — это раб! 😆 Человек должен быть автономен от всего, в том числе режимов. Мои сутки перекатывающиеся, то есть сегодня ложусь в 21:00, просыпаюсь в 05:00, завтра усну в 22:00, проснусь в 06:00 и т.д. Для меня нет дня или ночи, это условности, для меня есть только время, когда я ложусь спать. Кто то встает — я ложусь и наоборот. Ну раз в 24 дня я ложусь как все — в 21:00 😀 Так само получается. Организм привык к перекатывающимся суткам. Что еще надо для фрилансера.
Бэтмен, похоже Вы говорите о том, что у Вас свои правила сна.
угу, у меня так тоже было пока не случился косяк, теперь я вообще спать не могу
Z, что за косяк?
Сохранила ссылку для мужа, очень кстати будут ваши советы. Спасибо!
Здравствуйте, Александр. Мне помогает заснуть полное расслабление, медитация, отметаю все мысли. Либо представляю себя на берегу моря. Тёплое солнышко, ласковый ветерок, шум моря, нежная волна окатывает с головы до ног и уносит все проблемы…и никаких дум, только ощущение безмятежности. Либо даю команду своему телу на отдых, раскладываю его на самые мелкие составляющие (молекулы, атомы и т.д.) и разлетаюсь по всей вселенной….
А для меня важно укрыться одеялом, что бы было тепло и уютно,и что бы были тёплыми ноги))) Это наверное какое-то чувство защищённости, которое я должна чувствовать, прежде чем начинаю засыпать. Мне понравились ваши советы. Спасибо.
💡 Елена — прекрасный способ. Он настолько прост — особенно так хорошо засыпать в зимнюю стужу или во время осеннего дождя с ветром.
Спасибо большое за замечательные советы.
Кристина, то есть Вы берете в работу?
На ночь я люблю слушать музыку, что-нибудь почитать легкое или полезное для души, иногда зажигаю ароматические палочки.. вообще занимаюсь уже «своими» делами, степенно и с удовольствием. Вечер — это мое время). Всегда стараюсь спать с открытой форточкой в любую погоду (лишь бы сквозняка не было) — от свежего холодного воздуха действительно легко засыпаешь.. Ну и, конечно, кот под бочок)
❗ Мурчание кота — это да! Как котика зовут?
Тоша) рыжая радость)
🙄 Ух ты! А нашего рыжего — ТИША (Тихон)!
уж не поверю что он ТИШЕ воды)))).. рыжие такие шкоды))) 😀
😆 А я и не говорил, что он тихий — шкода еще та!
Здрасте!!! А я использую 18 совет. Ложусь уютненько, и всем-всем мыслям и желаниям что-то сделать, даже повернуться говорю :»До свидания». Так супер помогает, утром осознаю, что практически сразу засыпаю
💡 Отлично, Елена!
Я, как Катерина, фантазирую на ночь 🙂
😆 Сказками Шахерезады?
Нет, у меня эротические фантазии с Джонни Деппом 🙂
💡 Ага! Значит засыпаете быстро, а спите беспокойно 🙂
Нет, сплю спокойно, иногда просыпаюсь дочу укрыть одеялком, но это у меня уже на автоматизме и высыпаться не мешает. А почему вы подумали, что я сплю беспокойно?
😆 «Эротические фантазии с Джонни Депом» — разве будешь спать спокойно?
И я пользуюсь этим способом, и еще молоко с медом.
А я так за день выматываюсь (работа, учеба, двое детей), что стоит мне только принять горизонтальное положение… и ничего выдумывать не надо:)
💡 Юлия, буквально проваливаетесь в сон? Это и есть первая стадия бессоницы при стрессе. Как только стресс Вас победит, перевесит силы Вашего организма… Короче Вам нужны материалы как противостоять стрессу.
Я всгда хорошо засыпаю, очень рано для взрослого человека- часов в 10 вечера, и не важно какая информация была перед сном- книга или телевизор. Самое главное, чтобы близкие все были дома. И всё.
Елена, возможно материалы статьи и советы ее читателей помогут, когда близкие будут не дома. А вообще Ваш совет «про режим».
Чтобы заснуть, мечтаю. Рисую в воображении приятное будущее — во всех деталях 😉
Катерина, воображение — это царская дорога в сновидение.
А Я засыпаю почитав любимую книгу или просто по вязать за час досна. И мне всегда это помогает или молитвы.Сплю сном младенца. А на самом деле сейчас у меня зависит всю от моего ребенка, как он ляжит так и вмести сним засыпаю.
💡 Анна, Вы правы. Особенно помогает чтение специальной литературы. Потому как если читать приключенческую она так захватывает воображение, что уж тут не до сна!
Ложитесь в постельку после обливания из тазика холодной водой. Произнесите аффирмации: «Прошу прощения у всех и каждого, я прощаю себя, я прощаю всех и каждого.»
Dariy, а у меня, что после холодного душа такой бодрячок и выброс энергии, что кроме аффирмации «Я люблю тебя жизнь!!!» ничего в голову не лезет!
Александр, я благодарю Вас за 18 способов засыпания. Многие из перечисленных пунктов я не могу выполнить. Я вообще редко гуляю, потому что я инвалид (балкона нет). Кушаю на ночь, потому что голодный желудок урчит и не дает уснуть. Физически нагружать себя, чтобы устать тоже никак, иначе ночью болят суставы (у меня костное заболевание) и тоже спать не дают. С детства, сколько себя помню была «совой», засыпала под утро. Во взрослой жизни несколько операций, стрессы и добавилась небольшая проблема с нервами — невростения. Обращалась к психотерапевту по этому вопросу. Врач сказал, что ломать свой организм не стоит (я не работаю), надо слушать свой организм — захотели спать и ложитесь. Пока писала, додумалась, что я совсем не пробую использовать аптечные травы. Стараюсь перед сном отпустить дневные заботы, успокоиться, читаю или слушаю спокойную музыку, отгоняю мысли, которые постоянно лезут в голову, считаю слоников, думаю о хорошем. Под утро все равно засыпаю, уже организм не выдерживает. Но, если у меня на следующий день какие-нибудь дела и мне надо во время заснуть, чтоб выспаться, то принимаю таблетку.
Гульнара, странно что из 20 советов Вы выбрали только те 5-6 которые Вам не подходят, а с остальными что?
😆 Мой любимый способ. Отвешиваю раслабленную нижнюю челюсть не размыкая губ и вхожу в транс. Все! Я сплю.