To combat sleep disorders, many methods have been invented, from elementary "counting sheep" to ultra-modern sleeping pills. Do not get carried away with taking medication for insomnia; try a few simple physical exercises while lying in bed.
From the short complexes below, choose the one that suits you best, depending on which position you are used to falling asleep in.
On the side:
- straighten your arm, stretch it along the body, raise it by 5-10 cm and hold it on the weight for about 2 minutes;
- keep your raised leg on the weight for about 2 minutes, until you feel muscle fatigue;
- relax and, if necessary, repeat these exercises 1–2 more times.
On the stomach:
raise a straight leg by 10 - 15 cm, without touching the knee to the bed; hold this position for 1 minute;
- repeat the same with the other leg;
- relax your muscles for a few seconds; again repeat the movements alternately with both legs.
On the back:
- arms extended along the body to raise at the same time or first one and then the other; keep on weight for 1–2 minutes;
- slightly spread straight legs, connect the socks together, while the heels are turned outward; lie in this position until you feel muscle fatigue;
- relax for a short time and repeat the exercises.
If your insomnia is not systemic in nature, these exercises aimed at alternating tension-relaxation of muscle groups will help you fall asleep very quickly.