Insomnia or insomnia is the lack of duration or poor quality of sleep. This condition can arise due to fatigue, illness, severe noise, a time zone change and a host of other causes.
If you often wake up in the middle of the night, get up with a feeling of fatigue in the morning, go around like a "sleepy fly" all day, and have already begun to find differences in the muzzles of sheep, which you count 10 times, so insomnia has not bypassed you.
Here's the 10 ways to get rid of insomnia .
- 10. Move the fingers of
- 9. Wait for the right moment
- 8. Make a to-do list for tomorrow
- 7. A little noise will not hurt
- 6. Less caffeine
- 5. Do not eat tightly before going to sleep
- 4. Do not doze off during the day
- 2. Turn off the
- 1. Drink a glass of warm milk
10. Move the fingers of the
This sounds simple( and a bit stupid), but if you move your toes while lying in bed, it helps the body to relax. Do this until you feel sleepy.
9. Wait for the right time
Sleep only when you feel tired. If you have been in bed for more than 30 minutes and still have not fallen asleep, get up and do something boring until you feel sleepy. Do not watch TV, do not arrange a nightly doorman, as this will send your unconscious message about the compensation for insomnia.
8. Make a to-do list for tomorrow
Many people go to bed thinking about what is to be done tomorrow. So get rid of this habit and do a "brain dump" before going to bed. Spend 10 minutes writing down what's on your mind, or making a list of pressing matters for tomorrow.
7. A little noise will not hurt
A second. .. The bedroom should be quiet, is not it? And it is not so. The darker and quieter the room, the deeper you will sleep. But adding "white noise" in the background can actually help you fall asleep. These monotonous quiet sounds will block other, more disturbing sounds that might make you wake up. Plus, when you sleep, you will less often wake up from other noises. The source of "white noise" at night can be a fan, relaxing music, or sounds of nature( for example, rain, wind noise, waterfall).
6. Less caffeine
Reduce the intake of stimulants, such as alcohol and caffeine in tea or coffee, especially in the evening. Stimulants interfere with the process of falling asleep, and prevent the onset of deep sleep. The effects of caffeine can last for long( up to 24 hours), so the chances of its impact on sleep are significant.
5. Do not eat tightly before going to bed
The habit of making a late dinner not only activates the digestive system, but also pushes off sleep, as instead of the expected relaxation, the body spends energy on digesting food. If you suffer from gastroesophageal reflux( GERD) or heartburn, then an evening snack may worsen the symptoms. And do not drink a lot of fluids for sleep to come, and then the bladder will remind you of yourself in the middle of a beautiful dream.
4. Do not snooze during the day
Afternoon sleep knocks down the biological clock and makes the night falling asleep a longer and more difficult task.
3. Practice the exercises
Yoga, pilates and tai chi help calm the body and mind and are among the top three ways to improve sleep without medication. Just make sure that there is a three-hour gap between exercise and sleep, it will give the body enough time to relax.
2. Turn off the TV
"Now I turn off the TV( computer, smartphone, necessary substitute) and go to bed" - you think. However, the bright light coming from the screen does not calm the brain, but, on the contrary, stimulates it to work. And this negatively affects the production of the sleep hormone, melatonin. In addition, the indisputable desire at one o'clock in the morning to find out whether the penguin has knees, to look at the horror film or to update the news page clogs the head with information garbage. Let the brain rest, turn off the gadgets one hour before bedtime.
1. Drink a glass of warm milk
Warm milk tops the list of effective remedies for insomnia. It has a calming effect on the body, thanks to the content of an amino acid called tryptophan. Tryptophan forms melatonin. Do not like warm milk? Add a drop of vanilla extract to it. And this also does not cause enthusiasm? Try chamomile tea.