Trouble insomnia, what to do at home

Let's talk about the treatment of insomnia, about what can be done at home, if it hurts a person. In fact, there are some healthy sleep melting that will help you answer the question: "How fast to fall asleep in the evening, and wake up fresh, full of energy and energy in the morning?"

Rules for healthy sleep

1. Observe the mode of the day and your rhythm of sleep and wakefulness will be ordered.
2. Stay physically active throughout the day and move more.
3. Try not to overeat at night.
4. Do not abuse tonic substances, especially in the afternoon: alcohol and tonic drinks, tobacco products, caffeine.
5. Create comfort in the bedroom: ventilate the room more often, make a cozy bed.
6. Every evening, you spend fifteen minutes relaxing: listening to quiet music, taking a warm shower, reading literature and meditating.
instagram viewer
7. Do not abuse sleeping pills without prescribing a doctor. Drugs that improve sleep, help for a few days, then comes the addiction to them and the drugs stop acting. It is more effective to use prescription phytotherapy.

Causes of poor sleep and recommendations

Here is a list of things that have a bad effect on sleep and cause insomnia.

What should not be consumed before bedtime

1. Products with caffeine that tones the nervous system: tea, coffee, cola, black chocolate. The last reception is undesirable 5 hours before bedtime.
2. Energy drinks with caffeine or taurine make the nervous system active. This includes pharmacy products with magnolia extract, eleutherococcus, rhodiola rosea, levsea safflower, guarana and others. They are undesirable to apply in the afternoon.
3. Alcohol and tobacco stimulators of the nervous system, causing short-term insomnia. A misuse of psychoactive drugs of non-alcoholic origin( derived from cannabis) is the cause of chronic sleep disorder.
4. Overeating before going to bed is the main reason for nightmarish dreams and frequent awakenings. It is better to have supper with porridge, vegetables, fruits or milk dishes.
5. Large amount of liquid.
6. Some medicines may cause a sleep disorder. Consult a doctor.

What can not be done before going to sleep

1. Active physical activity should not be later than 6 hours before going to bed.
2. If possible, avoid stress in the evening. Disregard any problems that can not be solved at the moment.
3. Do not succumb to conflict situations and do not provoke them in your bedroom.
4. It is advisable that your bed is not intended for television, food and reading. On the bed, you need to spend 15 minutes more time than you spend on sleep.
5. Try not to think about tomorrow, do not look at the clock, relax, breathe deeply and slowly. So you will avoid the "waiting neurosis" that appears when you need to get enough sleep to get up early tomorrow.
6. Lighting in the bedroom should not be bright.
7. The computer also prevents sleep in addition to the TV.
8. Noisy children's games, loud music worsen sleep.
9. Work day, on a sliding schedule with an irregular working day causes a failure in the biorhythms of the body. If possible, avoid it.