During the day people usually work, then they need a rest. Sleeping is a normal and vital for every organism. But what if you can not sleep? Do you have insomnia? Don`t worry, we are ready to help you to get rid of it, you just need to follow a few simple rules:

1. Get up at a fixed time. This simple rule prevents the development of “owl syndrome” which can cause insomnia. This is the first and the most important rule for those people who have problems with sleeping.

2. Remember that your bed is a place only for sleeping. The bed should be used for this intended purpose and there is no need to turn it into a place for reading or discussion.

3. Create a nightly ritual. The usual actions that you do before going to bed, will help you to adjust the body to the night’s rest. And then sleep is likely to come quickly.

One of such “night traditions” can be ventilating the room, brushing your teeth, washing your face, checking the alarm, turning off the phone and so on. When you take a horizontal position, your subconsciousness takes it as a signal to sleep.

4. Get rid of your afternoon nap. If you like to sleep in the afternoon, then don`t be surprised that you can not sleep at night normally. It is better for your to walk after lunch.

5. Do not be nervous, even if you can not sleep. The more efforts you exert and the more probabilities that you will not fall asleep. So stop to think and just relax, close your eyes and try to remember something very pleasant for your.

6. Do some relaxation exercises before going to bed. You should lie on your back and totally relax all the muscles of the body, paying special attention to the facial muscles. And slowly repeat the phrase: “My muscles are completely relaxed, my body is resting, I do not care about anything.” You must try to relax, and sleep will come spontaneously.

7. Count sheep. It seems to be very funny, but when you begin to image these sheep, your attention will be on counting only and nothing will disturb you at this moment. Your imagination will help you to become sleepy without any pills.

8. Turn off your mind. This is a bad habit of people to begin to sum up the previous day. Of course you can do it, but not when you go to bed. This is really bad idea to remind yourself about you have already done before sleeping.

9. Don`t drink coffee and smoke before sleeping. It is not necessary to explain that firstly it is badly for your health and second it can be cause of your insomnia.