Insomnia or insomnia is insufficient duration or poor quality of sleep. This condition can occur due to overwork, illness, loud noise, change of time zone and a host of other reasons.
If you often wake up in the middle of the night, get up in the morning with a feeling of tiredness, walk all day like a "sleepy fly", and you have already begun to find differences in the faces of the sheep, which you count 10 times, which means that insomnia has not passed you by.
Here 10 ways to get rid of insomnia.
10. Move your fingers
It sounds simple (and a little silly), but if you move your toes while lying in bed, it helps the body relax. Do this until you feel sleepy.
9. Wait for the right moment
Sleep only when you feel tired. If you have been in bed for longer 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 make a night dojo, as this will send your unconscious the wrong message about the reward for insomnia.
8. Make a to-do list for tomorrow
Many people go to bed thinking about what to do tomorrow. So get rid of this habit and do a “brain dump” before bedtime. Spend 10 minutes writing down what is on your mind, or making a list of urgent matters for tomorrow.
7. A little noise will not hurt
Wait a sec ... The bedroom should be quiet, right? This is not so. The darker and quieter the room, the deeper you will sleep. But adding “white noise” in the background can really 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'll be less likely to wake up from other noises. The source of “white noise” at night can be a fan, relaxing music, or the sounds of nature (for example, rain, wind noise, waterfall).
6. Less caffeine
Reduce the use 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 a long time (up to 24 hours), so the chances of its effect on sleep are significant.
5. Do not eat tight before bedtime
The habit of having a late dinner not only activates the digestive system, but also puts off sleep, since instead of the expected relaxation, the body spends energy on digesting food. If you suffer from gastroesophageal reflux (GERD) or heartburn, an evening snack can make your symptoms worse. And do not drink a lot of liquid for the coming dream, otherwise the bladder will remind of itself in the middle of a beautiful dream.
4. Do not sleep during the day
Afternoon sleep knocks down the biological clock and makes night falling asleep longer and harder.
3. Exercise
Yoga, Pilates and tai chi help calm the body and mind and are among the three best ways to improve sleep without drugs. Just make sure that there will be a three-hour gap between exercise and sleep, this will give the body enough time to relax.
2. Turn off the TV
“Now I turn off the TV (computer, smartphone, substitute what is needed) and go to sleep,” you think. However, the bright light coming from the screen does not calm the brain, but rather stimulates it to work. And this negatively affects the production of sleep hormone, melatonin. In addition, the irresistible desire at one o’clock in the morning to find out if the penguin has knees, watch a horror movie or update the news page clogs its head with informational garbage. Give your brain a break, turn off the gadgets an 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 due to the content of an amino acid called tryptophan. Melatonin is formed from tryptophan. Can't stand warm milk? Add a drop or two of vanilla extract to it. And this is also not enthusiastic? Try chamomile tea.
