The older a person gets, the higher the likelihood that he, due to age-related changes, will begin to experience difficulty sleeping. Strenuous work and constant stress also contribute to the formation of this disorder. At some point, it may turn out that one cannot do without serious medical assistance in solving the problem. But so far nothing like this has happened, it makes sense to try three simple "folk" methods.
For most people, age-related sleep problems are inevitable. This is because as a person grows up and then gets older, the production of melatonin in the body decreases. It is this hormone that begins to be actively produced in our body with the onset of darkness and is responsible for the process of falling asleep. In conditions of a lack of melatonin, it is very important before any new attempt to fall asleep: pre-ventilate the room, turn off the light, and lie on your back as comfortably as possible.
Method one: looking to nowhere
Once in bed and turning off the light, we find before our eyes any preferably not very large object and begin to look at it. A picture on wallpaper is perfect for this purpose. We carefully examine the chosen object and try not to think about anything. It is important to keep the selected object as simple as possible. If you follow all the rules, after 3-5 minutes, the eyelids will begin to get heavy and close. We resist this, try to open our eyes and look again. After a few more minutes of this struggle, the body will give up and fall asleep.
Method two: breathe
In general, you always need to breathe. However, in this case we are talking about something else. We close our eyes and do not think about anything. All that should be in the mind is a black void in front of closed eyes. Drive away any thoughts and images from your consciousness. And most importantly, start breathing deeply and evenly. In a few minutes you will be guaranteed to fall asleep. After all, in fact, this is a simple meditation. It works on untrained people better than any sleeping pill.
Method three: observe what is not
Another simple meditation for beginners. Close your eyes and wait until a variety of images begin to appear in the dark. Don't think about them, and don't dive into them, but watch each one. Images will arise and leave consciousness. At the same time, try not to think about anything really important, like work or family. You will just be an observer at this moment and the dream will come in a few minutes.
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