How to cope with insomnia
There is no single answer to the question of how much a person should sleep. Everyone has their own norm. On average, it is 7.5-8 hours of sleep, but some people sleep 2-3 hours, and this is enough for them to fully recover.
You can determine your need for sleep during your vacation. Leading a reasonable lifestyle, note how much you sleep every day. The average duration of sleep that you get as a result of these observations will be the best for you.
If you have trouble falling asleep, the following actions can help you:
1. To relieve nervous tension, it is good to take a warm bath or shower before going to bed.
2. If cold feet prevent you from falling asleep, you can limit yourself to a warm foot bath.
3. If you have difficulty falling asleep on an empty stomach, drink a glass of warm milk with honey or eat 1-2 pieces of sugar (just don't forget to brush your teeth afterwards!).
4. Do a light facial massage: close your eyes and gently tap your forehead with the pads of your middle fingers in slow circular motions. Do these movements around your eyes, massage your temples, cheekbones, chin, and back of your neck. Many women find cosmetic procedures helpful in falling asleep quickly.
5. Before going to bed, you can take a walk, read your favorite book, wish your children good night, listen to light music, etc., depending on your individual habits.
However, there are habits that can lead to sleep disturbances. So, what should you not do before going to bed:
1. Work hard physically and mentally.
2. Have a big dinner, especially eat spicy dishes, drink strong tea or coffee less than 2 hours before bedtime.
3. Exercise.
4. Sort out relationships and have unpleasant conversations in the bedroom.
5. Dancing, late viewing of action movies, reading books that cause tension, noisy companies, gambling and running around (this applies to children) do not contribute to a good sleep.
A few recommendations for sleep mode:
1. Go to bed at about the same time. Then you will develop a conditioned reflex, and at a certain hour you will be ready to fall asleep.
2. When you wake up, do not lie in bed for a long time.
3. If you have problems with night sleep, you should not sleep during the day. If everything is in order, then daytime sleep will not harm: it relieves excitement and prepares the nervous system for the usual evening sleep.
4. Do not allow yourself to sleep longer if you have not been able to fall asleep for a long time. The body can get used to such a mode, and you will have to "retrain" it. Lack of sleep is eliminated the next night.
If you follow these simple recommendations, you will sleep soundly and healthily.
Insomnia caused by depression is characterized by early awakening. A person wakes up at 3-4 o'clock in the morning and cannot fall asleep. Some diseases interfere with good sleep, such as cough, headache, arthritis, sciatica, thyroid dysfunction. Having got rid of diseases, you will be able to restore healthy sleep.