Tips for fighting insomnia
People come up with everything they can think of when trying to fight insomnia. At the end of their programs, one American television company showed a beautiful young woman who, yawning contagiously, slowly went to bed. And in England, a toy called "a sleeping teddy bear" is sold. It supposedly "infects" its owner with sleep. To get rid of insomnia, you don't have to watch TV until late at night and buy an amazing toy. Here are some tips that will help you fall asleep faster.
1. Don't eat a lot in the evening. The process of digesting large amounts of food weighs on the stomach and hinders blood circulation. And at night the body practically does not rest. Although sometimes hunger also prevents you from falling asleep. So a sense of moderation in food is the key to a sound sleep.
2. If you drink a few glasses of wine or a mug of beer before going to bed, you will fall asleep perfectly. But do not rush to adopt this method, because after five or six hours you will wake up. The stress hormone, which is produced by the adrenal glands in response to alcohol, is to blame.
3. Anger, irritation, and various problems do not contribute to falling asleep quickly. To relax and calm down, take a warm bath (37° C) with lavender oil in the evening. The duration of the procedure is no more than twenty minutes.
4. The high position of the pillow and a too soft mattress prevent the spine from relaxing. Buy a mattress made of natural rubber or horsehair, covered with cotton or woolen fabric.
5. The air temperature in the bedroom should not be higher than 16-18° C. To fall asleep faster, you need to ventilate the room for fifteen minutes before going to bed.
6. Noise is a very strong irritant. Forty decibels (radio, door slamming) are enough to wake up a person who is in the deepest phase of sleep. It is best to sleep in the quietest part of your apartment.
7. Bright light also interferes with sleep. Your bedroom should definitely have dark curtains, especially if the windows face the sunny side.
8. Before going to bed, drink a cup of hot herbal tea. An infusion of verbena, lemon balm, and St. John's wort has a wonderful calming effect. Pour one tablespoon of the mixture into a glass of boiling water and let it brew for ten minutes.
9. Instead of tea, you can drink a glass of warm milk with honey or sugar. This drink helps the body produce its own sleeping pill - serotonin.
10. Elderly people need less time to sleep than young people. Therefore, those over seventy are not recommended to go to bed too early.
11. Give up reading books and watching TV in bed. The body must get used to the fact that the bed is a place for sleeping.
12. Frequent awakening at night is sometimes associated with a decrease in blood sugar levels. To support the body, eat an apple.
13. Maybe you have difficulty falling asleep because your feet are cold? Make contrast foot baths and go to bed in warm socks.
14. Before going to bed, it would be nice to go for a short walk. Or take a few breaths in front of an open window.
15. Try to develop a habit of a regular sleep rhythm. To do this, go to bed for a month, listening to calm, quiet music at the same time.
16. Perhaps the most fierce enemy of sleep is the fear of insomnia. Listen to the advice of the Swiss neurologist, Nobel Prize winner, Professor Walter Hess. Stretch your legs, arms, relax your muscles and imagine that you are falling. At the same time, think about something pleasant. You will not notice how you fall asleep.
17. You can relieve tension with the help of auto-training, yoga or meditation.