10 Easy Ways To Beat Insomnia

10 Easy Ways To Beat Insomnia
10 Easy Ways To Beat Insomnia

Video: 10 Easy Ways To Beat Insomnia

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Video: 10 Easy Ways to Beat Insomnia/ How to Fix Insomnia/ Best Way to Sleep Better 2023, January
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Adequate sleep is the key to good health. During sleep, hormones are produced in the body, tissues are restored and physical strength is replenished. We share the most effective ways to help you fall asleep quickly and get better sleep.

Use the bed only for its intended purpose

Photo: Jan Zhukov / Unsplash
Photo: Jan Zhukov / Unsplash

© Jan Zhukov / Unsplash

Don't turn your bed into a dining or work space. Start using it only for its intended purpose - for sleep (and sex). This piece of furniture should be strongly associated with relaxation. This technique allows you to develop a conditioned reflex to your own bed. Every time you lie down on it, your brain will receive a signal that it is time to fall asleep. The quality of bedding can also affect sleep. This is a good reason to buy new comfortable pillows and a mattress. Research by Swedish scientists has shown that sleeping under a weighted blanket (about 10% of your weight) is very beneficial. It helps relieve anxiety, calm down and relax. When buying bed linen, opt for products made from natural fabrics.

Adjust your biological clock

Adequate sleep patterns are essential for mental and physical health. Try to wake up and fall asleep at the same time every day. So you will program your "biological clock" and will be able to normalize sleep. Our body has a special control system - circadian rhythms. They give the body the mindset to stay awake in the morning and sleepy in the evening. Once you adjust to the new schedule, falling asleep quickly and waking up easily will be much easier. It is believed that an adult needs 7-9 hours of sleep to maintain youth, health and high productivity. To understand how much you need to sleep is possible only experimentally. There is no universal recipe.

Take a bath with essential oils

Photo: bruce mars / Unsplash
Photo: bruce mars / Unsplash

© bruce mars / Unsplash

Sleep will be deep and deep if you take a hot bath a couple of hours before. It will relax your muscles, help relieve fatigue and accumulated stress. Foam, sea salt, or essential oils can be added to the water. Most suitable scents: lavender, chamomile, neroli. In the evening, the body temperature drops and continues to decrease throughout the night. During this time, our brain produces melatonin, a sleep hormone. A hot bath, on the other hand, heats up the body. Therefore, it should be taken in advance. So the body temperature has time to return to normal and cause a pleasant feeling of drowsiness. If you don't have time for a full bath, you can take a warming shower or take a relaxing foot bath.

Let some fresh air in

Like body temperature, bedroom air temperature is essential for a good rest. The optimal indicator is 17-18 degrees. For people who want to get rid of insomnia and headaches, somnologists recommend maintaining it throughout the night. Sleeping in a warm room is more superficial and disturbing, experts say. And if you put on warm socks and pajamas, the probability of freezing is reduced to zero. In addition, special pillows with a cooling effect can be found in many stores today. They will be especially relevant in the summer heat.

Take a walk before bed

Photo: Dmitry Schemelev / Unsplash
Photo: Dmitry Schemelev / Unsplash

© Dmitry Schemelev / Unsplash

Even more effective is a half-hour evening walk in the fresh air. Slow walking activates metabolic processes, relieves stress, improves immunity and ensures healthy sleep. Even a small city square is suitable for this purpose. The main condition: to finish all planned tasks in advance and not think about work. Walking before bed should have a calming effect. In the warm season, its duration can be increased to one and a half hours. A longer walk, on the other hand, is likely to cause fatigue and sleep disturbance. Try to arrange your route in such a way as to avoid places with heavy traffic and crowds.

Start eating "sleepy" food

Before going to bed, it is better to give up heavy foods and sweets. But a light snack a couple of hours before bedtime, on the contrary, will improve your nighttime metabolism and make it easier to fall asleep. This can be natural yogurt, half a banana, chamomile tea and almonds, a boiled egg or classic milk with honey. By the way, the latter has about the same effect as a hot bath. But products with caffeine are best left for the first half of the day. Studies have shown that this substance can remain in the blood for 6-8 hours. Caffeine is found in chocolate, coffee, soda, and energy drinks. It will be easier to overcome insomnia if you add foods that promote the production of melatonin and serotonin to your usual diet. Among them - turkey meat, salmon, cheese, walnuts, whole grain bread.

Create the right atmosphere

Photo: stephanie montelongo / unsplash
Photo: stephanie montelongo / unsplash

© stephanie montelongo / unsplash

Try to eliminate any sources of noise and dim bright lights one hour before bed. Harsh sounds and artificial lighting excite the nervous system and make it difficult to fall asleep. If a relative snores or your house is on a noisy street, buy earplugs. For sleep, it is better to choose hypoallergenic silicone products. They help to keep out unwanted noise and do not irritate the skin. Research shows that darkness increases the production of melatonin. Blackout night curtains that do not let light through will help to provide it. An alternative is a special sleep mask. Even the flickering of a light bulb from charging can suppress the synthesis of the sleep hormone.

Do a light self-massage

A light relaxing massage is a good way to relieve physical and emotional stress and normalize sleep. In addition, it has a beneficial effect on muscle tone, blood vessels and heart function. You can do this massage both with the help of loved ones and on your own. Before the procedure, it is important to completely relax: take 8-10 deep breaths and exhalations. After that, warm up your palms by intensively rubbing them against each other. Begin to gently massage your face, earlobes, neck and shoulders. Moving from top to bottom, smoothly move to the chest and abdomen, feet. At the same time, try not to press too hard - during such a massage, you should be pleased. The effect of the procedure can be enhanced by playing pleasant relaxing music or sounds of nature.

Go in for sports

Photo: bruce mars / Unsplash
Photo: bruce mars / Unsplash

© bruce mars / Unsplash

Regular exercise can help solve many sleep problems. Swimming, dancing, jogging, gym work and other physical activities not only help relieve build-up stress, but also improve the quality and duration of sleep. In this case, systematicity is of great importance: three sessions lasting 30 minutes will be more effective than one one and a half hour workout. Don't forget about planning time for exercise. Heavy and intense training is best done before 7 pm. The most suitable options for a later time are yoga, stretching and walking. If your busy schedule doesn't allow you to go to the gym, try combining exercise with other activities. For example, watching a video lecture or cleaning.

Don't force yourself to sleep

If you woke up in the middle of the night or were unable to sleep within the first 30 minutes, don't force yourself to sleep. Such attempts only increase the anxiety and excite the nervous system. Instead, it's best to do something relaxing that doesn't require a lot of light. For example, you can listen to calm music or read a book. But it is better to refuse to watch TV and social networks. Blue light from the screen of electronic devices stimulates the brain to work and disrupts the production of melatonin. If you still can't refuse gadgets, turn down the screen brightness to a minimum. Or install a special application that adjusts the color temperature depending on the time of day. Return to bed as soon as you feel sleepy again.>

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