How to establish a process full of sleep by his own efforts without resorting to sleeping pills? If the problem is psychological, you will simple rules, use them, and your dream will come back to normal. Take care of physical comfort. The bed should be comfortable, better to buy an orthopedic mattress. The pillow should not be too big or small, now you can buy a pillow with memory, it will provide optimal support of the neck, head and spine. Select bed linen sets made of natural fabrics, warm colors best pale. If you sleep in pajamas or nightgown, it is better that it is the right size, will press the small, large, you can get confused.
In the room, hang thick curtains or blinds. Turn off all kinds of stimuli: phone, TV, lighting devices. Before going to bed, ventilate the room, oxygen-enriched air will allow you to relax and make the process easy and pleasant sleep. The temperature must also be comfortable, it is better if it is 22 degrees Celsius. Go to bed on time, so that you receive at least 7-8 hours of recreation.
Do not sleep during the day. Daytime sleep will bring down your biological clock. If you work in shifts, and your sleep is chronically disturbed me a job. Walk on the night - a good incentive for healthy sleep. The main thing that it was not an active sport, or your state goes to the category of excited, and you can not fall asleep. Pamper yourself warm baths with herbs, foam, sea salt. If you do not like the bath, the shower, take a warm, close to hot.
Do not eat before going to bed. After a hearty dinner, the body spends its resources and energy on digestion. But on an empty stomach, too, you will not be able to sleep. The last meal should be 2-3 hours before the intended sleep. Let it be something not too calorie: fruit, oatmeal, a glass of kefir or yogurt. It will help you get to sleep a glass of warm milk with honey for an hour before bedtime. Another well stimulate sleep herbal teas. In the cup of boiling water put a teaspoon of chamomile, leave for 30 minutes, strain and drink 40-50 minutes before bedtime. Mint has a calming effect: in a glass of boiling water need one tablespoon of leaves, leave for 20 minutes.
Do not watch TV at night. It is better to choose a literary genre that will soothe you, and read bedtime. You can also listen to soothing music.