In the era of advice and recommendations, many do not even think that such advice can be very useful. Therefore, they do not consciously use them to ensure proper and healthy rest. This does not mean resting on the seashore once a year, but once a day at night, the body must rest in order to relax the muscles, unload the nervous system, streamline thoughts and cleanse itself.
Scientists have long proved that during sound sleep, not only organs and muscles rest, but also the brain, which, even at night without stopping working, is cleared of the products of its activity, calming the emotional sphere. One night without normal sleep is not a problem, but here are a series of nights when one question is spinning in my head: how to get rid of insomnia – this is already a threat to life.
Insomnia is difficult to overcome if you approach it blindly, without knowing the cause. Therefore, how to get rid of insomnia – it is to analyze your day that provokes the lack of sleep. It could be a medical condition and sleep deprivation is a symptom, or a simple body reaction to irritation.
Causes of insomnia and reduced quality of life
- Work can create an emotionally stressful situation, as well as cause physical overwork, which negatively affects sleep. In the case of sedentary work within the walls of the office, the body does not receive the necessary load, which also provokes the inability to fall asleep.
- Emotional disorders: fears, worries, stresses, depressions, anger and even joy – may cause sleep problems.
- Physical or emotional stress in the evening haunts and blocks the ability to sleep soundly.
- Night work disrupts biorhythms and a person habitually cannot fall asleep, even when it is absolutely necessary.
- A change of scenery or place of residence (vacation, relocation) due to first impressions can provoke insomnia.
- Intake of stimulating drinks: alcohol, coffee, tea.
Tips on how to get rid of insomnia completely
The human body is individual and can perceive actions in different ways. For some people, a half-hour run or walk in the fresh air helps to fall asleep. And others – it's hard to close your eyes with all the advice put together. The main thing: to decide what acts as a sign of going to bed just for you. We present a collection of tips and tricks on how to get rid of insomnia:
Counting method
It is believed that in order to fall asleep, you just need to count or resort to listing imaginary sheep. What's the catch here? You can fall asleep during the count only because you are already tired. In fact, the counting method is effective if you count and concentrate on your breath.
To start the method, arrange a place to sleep: dim the lights, ventilate the room, make a fresh bed, according to your preferences. You need to count in reverse order, decide on the number from which you will count. Experts recommend starting with 500. Count your breaths better. Breathing should be rhythmic and meaningful.
Observe sleep rules
Messy sleep patterns, non-compliance with the time allotted for rest, and other factors can drastically affect the quality of sleep or provoke its absence. So, how to get rid of insomnia painlessly and with pleasure. First, develop a normal routine: waking up and sleeping at the same time every day. If you wake up at 6 o'clock in the morning, then at 22.00 you already need to sleep. Secondly, take care of your bedtime ritual: taking a bath, changing clothes, fluffing the pillow, comfortable positioning of the pillow and blanket.
Do not overload your body in the evening with exercise, hearty food, coffee, cigarettes, alcohol, worries. Devote evening time to relaxation and family games, spending time together. You can read aloud for the whole family, or play a logic game, listen to soothing music, view photos, remember pleasant life moments.
Stop daytime naps. Insomnia will take over if the body gets a share of rest during the day, allow yourself to get tired and calmly plunge into a sound and healthy sleep at night.
If these measures and methods do not affect you and your insomnia persists, you should consult a doctor. Such a lack of sleep can mean a hormonal failure or a disruption in the work of the whole organism. Experts will help you find out the causes of lack of sleep and recommend methods to get rid of insomnia.
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