Insomnia overcomes every night: what to do

Insomnia – real scourge of modern man. It affects both adults and children. The causes of sleep disturbance are different.

The most common – severe mental fatigue, which is not uncommon in the age of an abundance of various information. Thinking about something, stress, depression also interfere with sleep. The causes of sleep disorders can also be late dinners, the habit of drinking coffee at night, bad habits.

If you let the situation take its course, the problem with falling asleep can turn into chronic insomnia. And it is fraught with mental disorders: a person becomes nervous and irritable. It is also difficult for him to concentrate on mental work.

If you can't fall asleep easily for a month, experts recommend seeing a neurologist or psychiatrist. You can fix your sleep disorder on your own. But how?

There are several techniques from doctors, psychologists and those who study sleep. Read about them in the material of the Internet publication estet-portal.com.

1. What to do with insomnia: Instead of watching TV, read a book
2. Arrange yourself evening walks in the fresh air
3. Create an appropriate environment in the bedroom
4. Drink a glass of warm milk before bed
5. Take a fragrant herbal bath
6. Put on warm socks and you will get rid of insomnia

What to do with insomnia: instead of watching TV, read a book

If you watch action movies, sci-fi, series and other films at night or play computer games, you will probably have insomnia. The fact is that the blue radiation of modern gadgets, whether it be a TV, laptop or smartphone, is perceived by the subconscious as daylight. Therefore, the body cannot properly relax and rest.

Books – it's like a mild sleeping pill. According to British scientists, they relieve stress. Just 6 minutes of reading relaxes the muscles and normalizes the pulse, as a result of which a person falls asleep faster.

What to do in this case? Do not give up on your favorite movies at all. Exit one – reschedule watching movies in the daytime or early evening.

It's better to read a book before going to bed. Literature should also be calm, and not with a bright plot. Take yourself an evening walk in the fresh air

Inhaling fresh air before going to bed relieves sleep disorders

. So make it a habit to go out every night for at least a few minutes. You can just take a walk around your house, or you can go to a park or square, if it is, of course, located nearby. Communication with nature will have a double benefit: both the body heals and

good sleep adjusts. After such a walk

you will surely have a pleasant yawn. And it won't be long before you fall asleep sweetly. Create the right environment in the bedroom

In order to fall asleep faster, create the right atmosphere in your room:

•

ventilate the bedroom before going to bed.

It is important that the air temperature here does not exceed 20 degrees; •

Make sure the room has adequate humidity

if it is too dry due to the operation of the heaters. For this purpose, place a humidifier in the bedroom or place a damp towel on the radiator; •

Cover your bed with cotton, linen, or poplin linens.

Silk sheets, pillowcases, and duvet covers look nice, but they are cold, uncomfortable, and slippery. As for the blanket, it must be breathable. So forget about the down version. Instead, opt for a wool or bamboo-filled blanket; Instead of a regular pillow, place an herbal product on the bed. It is better if it is a do-it-yourself pillow. You can fill it with everything you like: crushed hop cones, chamomile, pine needles, hazel, lavender and so on. All these gifts of nature, when inhaled, calm the nervous system and set you up for sleep.

•

The quality of sleep also depends on the mattress.

Therefore, if you sleep on a bad product, Throw it away and get a new one; •

Dim the lights 2 hours before bedtime.

Studies show that bright lighting – this is a direct path to insomnia. After all, it prevents melanin production. But this hormone is needed for normal sleep. The best option – install a night light. It does not affect melanin synthesis in any way. Its lighting even calms the nervous system; •

turn on relaxing music.

Listening to relax-melodies at night, you will get rid of muscle and nervous tension, calm down, and also tune in to sleep. If you listen to soothing music every night before going to bed, you will associate it with falling asleep. Drink a glass of warm milk before bed

As a child, it was not by chance that your mother or grandmother asked you to drink milk before going to bed. The fact is that this drink contains tryptophan. This amino acid promotes the production of serotonin. But this hormone helps to sleep.

What to do if there is no milk at home or you don't like it? You can replace it with herbal tea, which also

reduces insomnia

. So, lemon balm drink calms, marjoram relieves feelings of anxiety, and hawthorn relieves stress. To prepare such a "sleeping pill" pour boiling water over the herbal tea and let it brew for 10-15 minutes. Take a fragrant herbal bath

Not in all cases, the above methods help. What to do?

Take a warm bath before going to bed, and not the usual one, but with herbs

. Pour water into the bath at a temperature of 37-38 degrees, add 50 g of infusion of calendula, oregano and lemon balm to it.

Or pour valerian infusion into water.

To prepare it, 100 g of the root of a fragrant medicinal plant should be poured into 1 liter of boiling water and boiled for 3 minutes in a water bath. After that, the product should be set aside and covered with a towel or lid. After 45 minutes, the infusion must be filtered. Take a bath for 20 minutes, no more. This procedure perfectly relaxes and relieves tension. After it, you will surely feel sleepy.

A recent study published in the scientific journal Nature found that people who go to bed in warm socks fall asleep 15 minutes earlier than those who go to bed with bare feet.

The fact is that when wearing warm products, the blood is additionally warmed up in the area of ​​​​the feet and already warm circulates throughout the body, thus calming the

nervous system and having a beneficial effect on the organs. Here are some simple tips that will help you cope with insomnia and set you up for sweet, like a baby's sleep. But it is better to prevent a problem than to get rid of it.

Eradicate stress from your life, go to bed and wake up at the same time, do not overeat at night, especially fatty foods, fast foods and alcohol, walk more often in the fresh air, exercise 6 hours before bedtime, and also relax . And then such a problem as a sleep disorder will not overtake you. Your sleep will be sound, and your health – excellent.

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