SLEEPLESSNESS. FORGET AND GO TO SLEEP!

If the person недосыпает, it negatively affects on all — work, creative potential, speed of reaction. The person deprived of normal rest, it will be unimportant to look and constantly to stay in bad mood. Bad prospects? Certainly! But they can be avoided.

Question: «How many it is necessary to sleep?» — it is not absolutely correct: duration of a dream at everyone the. That it is good to sustain loading of the usual working day and by the evening not to turn to a squeezed orange, it is necessary, that at night the brain has had a rest during four or five 90-minute cycles of a dream. In each cycle alternate a deep dream — directly rest — and a phase of a fast dream during which time the brain develops not studied while the substances necessary for high-grade restoration. Therefore it is desirable, that duration of a dream was always multiple to one and a half hours.

On the average the night norm fluctuates within seven-nine hours. How many to sleep, depends on specific features. There are people whom for rest four-five hours quite suffice.

The dream and memory go together

JUDGING BY quantity of spent researches, dream problems most of all worry Americans. Shtatovsky doctors comprehensively study a brain and come to interesting conclusions.

Researchers from University of Chicago have asked to participate twelve volunteers in experiment: to recollect just heard words. All words at first have allowed to read to them on a paper. Then the same words in any order began to pronounce through a synthesizer programmed so that sounds have turned out badly recognised. Participants asked to identify written with just heard. It is easy to guess, that the most good results have appeared at those who has slept last night.

The interesting happens then. People with weak results went to sleep and, having woken up, easily recollected big синтезаторные "pieces" heard the day before. Thus volunteers have been convinced, that they have at all forgotten all words. Scientists have drawn a conclusion, that during a dream the brain can recollect losses. However, by the end of the working day ability to recollect a correct word gradually faded.

The qualitative dream protects memory, helps to "ripen" to some memoirs. Scientists suspect, that in a brain there is a certain assembly point where the seen or heard information is flown down, but there there is no access if the brain does not receive rest enough. The collected information becomes accessible only after high-grade night rest. This way it is possible to pull out practically any "forgotten" facts, but to all there is a limit. If not to address for the fresh information some days, it, most likely, will be lost.

Inspired with opening, Americans have immediately checked up data on schoolboys. Here too all has coincided: bad pupils often suffer dream infringements because of what they are tired since morning. Researchers have established, that percent of bad pupils among the teenagers suffering апноэ (respiratory standstill during a dream), in 6–9 times above, than at other children. Children cured of a syndrome апноэ, in most cases improve the indicators at school.

Cuckooing millions

We consider a good dream as natural, self-evident process until something in it is not broken. In medical textbooks it is described over 80 various problems connected with a dream, — from impossibility to fall asleep to impossibility to wake up, from a snore to nightmares.

Most actively people are attacked by impossibility to fall asleep. Sometimes process carries a temporality — for example, at moving, in the presence of chest children, however in most cases the problem has chronic character. The big European research has found out, that in the modern stressful world инсомния (sleeplessness) is extended much more widely, than it was supposed: millions people on a planet cuckoo on half-night without a dream. In the Great Britain two persons suffer from a sleeplessness from three. Инсомния — almost a national problem of Sweden where three quarters of the population are close familiar with it. Nothing the explainable fact: citizens at the age from 25 till 34 years suffer, they difficultly fall asleep and often wake up among night. The lowest quantity of sufferers in Germany — 45 % of the population, average indexes in Ireland and Belgium.

These five countries have been chosen for the sake of cleanliness of experiment that all participants of interrogation lived in good conditions, with a worthy standard of living and cultures and had no possibility to explain the sleeplessness social and economic trouble. There were, that reasons on which from socially safe people the dream leaves, are connected with office stresses and matrimonial conflicts. Very often impossibility to fall asleep lonely parents suffer.

Film lullabies

Being put to bed, we close eyes and like as we cease to contact to world around. But there are still ears. The "somnolent" method from east meditation is directed on them.

1. Lay down in a pose of the idler — on a back, hands behind a head, the linked fingers on a nape. Try to relax as much as possible. It is required to very few time to get used to this pose.

2. Put the big fingers on ears so that to press lobes of ears and by that to close acoustical passes.

3. Not cleaning fingers, breathe easy and listen to peep which will arise in your head. Lay so 10–15 minutes, concentrate only on this sound. Then put hands along a body and … fall asleep. Who is impossible to those: too strongly presses on ears, will wound lobes nails, constantly learns, whether there have passed 15 minutes.

Good way to be prepared to засыпанию — to listen to music. Not mid-flight, without words — silent tool. Usually in the house of such records is not present, after all, making a record library, the person selects melodies with emotional splashes. And a lullaby music I smother to cling should not. Special records are Now developed for a good dream. Among them is "physiological" — with a rustle of running waves and even a sound of rhythmically fighting heart.

It is natural, if in the end of listening you rise from a bed to switch off the tape recorder, all колыбельный the effect will be gone. Systems with self-switching-off, as a last resort — with remote control therefore suit.

One more audioway — a progressing relaxation. The most effective it will be in the event that you will record all instructions, it is desirable the voice. It will help not to hold «the relaxation plan» with a head. After each offer do a short pause to give to a body enough time for command performance.

So, lay down on a back, close eyes and start to listen to a voice from the tape recorder:

1. Feel a foot. Feel their weight. Feel, as they relax and sink in a bed.

2. Feel calves. Feel their weight. Feel, as they relax and plunge into a bed.

3. Feel knees. Feel their weight …

So in detail it is necessary to speak the commands, bodies concerning all parts. To relax and sink in a bed owe hips, palms, the bottom part of hands, elbows, the top part of hands, buttocks, a back, тазовая area and stomach area, a breast, shoulders, a neck — a forward and back part, a skull, a mouth, eyes, the person completely.

In the end the command mentally to inspect all body should sound. If there will be intense sites, weaken them, and let they too will plunge into a bed.

At certain skill the body will quickly relax, a wave from feet to a head, and, probably, the audioinstruction becomes superfluous.

Meal and the TV

These are two conditions which destroy process normal засыпания more often. With голодухи you will not fall asleep — the fact, but also to overeat does not follow. The best council — a golden mean.

To have supper at the very beginning of evening — a rule which was considered many years as the conclusive. But its time it is very difficult to adhere. Thereupon Americans have tested products and their influence on people and have come to conclusion, that there are two categories of citizens.

The first helps to fall asleep «перекус», rich with carbohydrates and poor fats, — juice, bananas, cookies (the pizza is not necessary)., On the contrary, for a dream the meal with a considerable quantity of amino acid L-triptofana is required to the second. The list includes warm or hot milk (cold it is not necessary), eggs, rural cheese, chickens, индюшатину and nutlets кешью. Try both ways and look, what works in your case.

Milk should be drunk for 15 minutes before go to bed. If do not love milk or avoid dairy products, try to drink to tea with a camomile, mint, an anise — these natural components are capable to help to fall asleep. In food shops and drugstores it is possible to meet special soothing gathering — for simplification засыпания. The people who are an expert in similar tea, drink it twice for an evening — after work and for half an hour to a dream.

Do not read in a bed, do not solve crossword puzzles. (Only the small percent of people can brag of that reading of the book lulls them.) in a bedroom it is possible to sleep and have sex only, work and TV viewing are forbidden. Let the organism identifies a bed only with a dream. Certainly, it is the most easier who has a possibility to allocate a separate room for a dream. But the TV it is valid a serious obstacle to засыпанию. The reason that without dependence from that, how much passively we watch TV or how much миролюбив the plot, our brains all the same strain. And перестимулированный a brain together with stress and weariness — that forces us to be awake to the detriment of health.

The same concerns and «the internal TV», that is to experiences of the past day and to planning of the tomorrow's. From infinite shuffling of problems in a head and problems will not dare, and the dream will not come. For the same reason doctors advise not to call late at night to friends: the organism least requires new impressions for the night.

The diagnosis seen on night?

There is a theory, that dreams — not simply moving pictures of the left day, and very much even informative visions in which diseases are reflected.

Men with warm problems often dream about death or dying, women-serdechnitsy — divorce. The migraine introduces a theme of strong fear in dreams. Infringement of brain blood circulation is expressed in plots where something is lost, usually money or meal. At a stroke, an epilepsy, illness Паркинсона the person is absolutely not capable to have qualitative subject dreams. Нарколепсия (the impossibility to wake up) all night long "entertains" sleeping freakish or frightening events. Mental diseases — conflicts, bad luck or aggressive visions. The person with a high pressure will be at war, at enmity, resist all night long. Malfunctions in respiratory system, including an asthma, give especially emotional pictures.

It is not necessary to concern dreams as to diagnostics. Certainly, the hypertensive person can do some fighting in a dream, but it does not mean, that everyone at war — the hypertensive person. Dreams can specify the decision of psychological problems more likely, than specify in malfunctions with health. Any reliable communication between illness and a dream theme it is not revealed. Usually people who are very seriously sick, dreams do not see in general.

The main thing — calmness

Try to move with fingers of feet — upwards and downwards on twelve times both feet together. According to thousand-year east supervision, a foot is «the control panel» organism. The body consists of the power meridians which ends leave on a foot. Each body and system have "button" on soles.

Шевеление fingers of feet — the excellent test for quality check of your energy. If at its performance the body relaxes, means, energy flows on an organism freely and softly. If the body becomes strained, probably, the energy stream is blocked or insufficient. When with power a full order шевеление fingers for the night will bring a free-floating condition. And шевеление since morning after awakening, on the contrary, makes active all bodies and systems.

Stomach massage helps to fall asleep is calms digestive system and causes deeper relaxation. Lay down on a back, put a hand on a navel. Start to do by a soft hand small circles clockwise, gradually doing all of them it is more and more. As soon as circles will start to fall outside the limits a body, start to reduce gradually their size, will not return yet again to a navel. Then change a direction, twist a palm counter-clockwise to limits of a body and back. Repeat the same other hand. Make it some times. If torment locks, do all circles clockwise is promotes good advancement of a food lump on intestines. If a diarrhoeia, twist a palm only counter-clockwise is will help to strengthen a faecal material.

If to fall asleep it is impossible, do not lay and do not worry about it. Probably, you have insufficiently got tired within day or slept last night very much. Perhaps at you wrong representation about that, how many the person should sleep. With the years people require smaller duration of a dream.

In general, rise and be engaged in any quiet business: knit, listen to music. And to sleep go, when eyes, will start to stick together not earlier. And, please, do not consider sheep. The British scientists at last have found out, why it never worked: sheep whom we count up, are too active. Therefore, it is a pity to whom to leave with old way, try a variation: consider sleeping sheep. Present the beautiful green meadow stretched indefinitely. Each ten foots let lays on a sleeping sheep, accurate рядком — a land of Nod. Imagine, that you slide by air, almost float. Consider a sheep and slide to following — each three or four seconds, at everyone the suitable interval.

The sheep is not pleasant — present, that be in comfortable conditions: a solar beach, a hammock under an apple-tree on a summer residence. That has worked, represent in details and in detail — with an aroma of flowers, with sounds and sunlight spots, with notable heat of solar beams. Relax and enjoy. If it was possible to fall asleep — means, the picture very much approaches you. The is more often you will use it, the the effect will be stronger.

It has not turned out — so present, that to you do not allow to sleep, that it is time to rise, the alarm clock rings, it is necessary to wash. And you would like to fall back in a bed at least for some minutes. The реалистичнее there will be a picture, the is better it will work. You will test true happiness, having had an opportunity to sleep.

Let's understand without tablets

When rest is impossible everyone or nearly so every night is and it is considered the present sleeplessness. People with a chronic sleeplessness necessarily should descend to the doctor. Excessively tightened bad dream can be a symptom of deeply laying frustration — such, as depression, a pain because of an arthritis or other diseases, including neurologic character which require separate independent treatment. In other words: if the dream was broke because of depression it cannot be considered as the indication to reception of soporific. If the pain in a back, a head and so on it is necessary to be engaged closely in the reasons of a painful syndrome prevents to fall asleep, instead of to try to "be switched off" nightly by means of tablets. Though on occasion in parallel with the basic preparations the doctor can appoint to short term and the use of soporific — but only as very short-term support.

The reasons of occurrence of a sleeplessness from which it is possible to consult without medicines, not so already it is not enough. More low we list, as them to neutralise:

• Try to organise a mode - at a time to go to a bed and to rise in the mornings, without dependence how it is strong you are tired. The prospect not so inspires soul, but for a body it will be comfortable: the body loves a mode — that at a time fed, at the same o'clock put to bed. Choose reasonable and correct hour of a withdrawal to a dream and adhere to it. Do so even if think, that have not so got tired for a day. The organism will estimate your constancy and after a while "will definitively begin to enjoy" — here then it will be possible to rely on it;

• Do not dare to have a sleep longer. Rise at a time every day, even in target and holidays. Lifting time should be fixed — without dependence how late you have laid down to sleep the day before. If badly fall asleep — go to bed later. Hard clear up — keep within earlier. As soon as have woken up — rise, instead of lay in bed;

• Avoid some caffeine and tobacco. Strange, but some people forget, that caffeine contains not only in coffee, but also in tea (tannin), chocolate and Coca-Cola. Refuse them three-four hours prior to a dream. By the way, about smoke breaks during a sleeplessness: each cigarette removes time засыпания for 52 minutes. If very much it would be desirable to drink — drink waters, kefir or warm milk;

• Alcohol action similar on weakening and calming, but it not so. Actually the alcohol stuns nervous cages of an organism. Yes, with its help it turns out to fall asleep, at all not having noticed this moment, but the dream will be порченным, superficial. Within night you will wake up, and will rise one morning earlier usual, and will be broken also eyes will stick together, but to fall asleep repeatedly, alas, cannot;

• Sleep in well aired room. Fresh air and normal temperature give excellent possibility for rest. Do not close up to the end a window leaf in the winter, be simply covered with a superfluous blanket — it will be good;

• Sleep on a convenient bed, having developed it in a direction «the north — the south». Lay down a head on the north is a position levels a body according to magnetic poles of the earth, bringing internal energy into accord with энергиями the earths. It not the freakish theory. Having put a sofa as it is necessary, a difference will notice at once, in the first night;

• Learn to fall asleep on a back. It is the best pose for a relaxation which will allow internal bodies is high-grade to have a rest. If you are compelled to sleep on one side, better on the right. The dream on a left-hand side forces lungs, a stomach and a liver to press on heart. Never sleep on a stomach. It will lead to pressure upon all internal bodies, including lungs that becomes the reason of superficial, superficial breath and can lead to a pain in a neck and the top departments of a back.

By the way, the favourite pose in a dream accompanies the person almost all life. Psychologists have drawn a conclusion that sleep on a back of the person strong and as a whole happy with a life. If they widely scatter hands — means, good listeners. Sleeping on a stomach are dissatisfied with the trade in particular and a life as a whole. People mistrustful on one side like to sleep. Pessimists more often than optimists are covered with a blanket with a head;

• In comparison with people of physical work people of "sedentary" trades — office workers, drivers — have much more problems with a dream. For safe rest it is necessary, that within day you made though any physical activity: not necessarily big heat in pool or a full complex of exercises in an exercise room. There is enough 15 minutes of gymnastics in day — and you have executed the debt to an organism.

Interestingly: housewives sleep better those days when go shopping. Business not in magic of shopping, and that they left on street and breathed fresh air. Basically enough small walk, within a half an hour. There is a theory, that the full cycle of enrichment by oxygen cages lasts 22 minutes. Hence, it is necessary to walk 22, 44, 66 minutes and so on and not to interrupt process in the middle of a cycle.

In any case important that after physical activity the organism has had time to calm down so let active actions come to an end not later, than three hours prior to a withdrawal to a dream. Washing of floors and linen ironing too are considered as physical activity.

If it is necessary to sleep next night

Happens, that to the person, suffering a sleeplessness, events which demand high-grade night rest, — before very vain day, in front of morning plane that is fresh to look and so on are coming.

It is necessary to prepare for such night in advance. It is simple:

• In the morning of the last day rise much more before the usual. Received time use on itself — without vanity take a shower, have breakfast once or twice, behind a coffee cup look through magazine — in general, arrange long morning which usually at you does not happen. If the life looks in black colour, console itself in that by the night you will reap the fruits of the feat: strong will fall asleep, hardly the cheek will concern pillows;

• Within day do not doze. Though, clearly, the temptation will be huge, especially if near at hand a sofa or simply convenient armchair. Even if you will take a nap for fifteen minutes, the impossibility will fall asleep is provided;

• Try, that in a bedroom was as it is possible more darkly. Switch off a night lamp, take out from a room shone hours or, at least, turn them somewhere. Light sources can irritate very strongly, and you will understand not at once, what exactly they deduce you from themselves;

• Take a warm shower, this excellent means for a body relaxation. However do not exceed a dose. It is necessary to weaken a body, instead of to exhaust it. Too long stay in hot water will extend vivifying forces from an organism. At will take a bath, having added in water special salt or baking soda. It not only will weaken a body, but also will help to deduce toxins.
  Alone any of conditions will not work, but "chord" guarantees success.

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There is a good way to check up, whether enough you sleep:

1. In the days off you sleep longer, than in everyday life. Yes or not?

2. Within day you periodically feel drowsiness and sometimes almost fall asleep. Yes or not?

3. You fall asleep within five minutes after will lay down in a bed. Yes or not?

If you have answered all three questions negatively, means, the lack of rest at you is not present. Let you are not confused with last question: to people who have normally a rest, for засыпания 15–20 minutes are required.