Good sleep goes hand-in-hand with good health. During sleep, the body produces hormones, restores tissue and replenishes physical strength. We share the most effective ways to help you quickly fall asleep and get better sleep.
Insomnia can be associated with serious stress and health problems. Sleep disturbances often occur due to improper habits. The tips below will tell you how to beat insomnia.
Do not go to bed, if you do not want. It is better to do some calm business: read a book, listen to your favorite music. Such activities contribute to relaxation. However, do not read detectives at night or watch horror movies – this will give the opposite result.
Before going to bed, it is undesirable to solve serious problems or burden yourself with hard work. This can create emotional stress, provoke headaches and disturbing thoughts. Important matters are better postponed until the morning.
The good habit is to go to bed and get up at the same time. An adult needs 7-8 hours of healthy and sound sleep whereas children – at least 10 hours. It is undesirable to go to bed during the day, especially if there are sleep disturbances at night. It is better to wait until fatigue accumulates. This will help you fall asleep faster.
For people suffering from any diseases that are accompanied by severe pain, it is better to take an anesthetic medication prescribed by the attending physician before bedtime.
Late dinner or eating at night is one of the most common causes of insomnia. Instead of a good rest, the body has to digest food all night long. This makes sleep restless, a person wakes up broken and tired. After 18 hours it is not recommended to drink invigorating drinks and eat heavy food. You can afford a glass of kefir or warm milk with honey.
A very effective method for curing insomnia is exercise, especially swimming and walking. Sports help to relieve nervous tension, accelerate the metabolism, and this, in turn, helps to normalize sleep.
In the fight against insomnia walking in the fresh air can turn things around. After a hard day’s work, it’s very useful to walk in the park, garden, river bank. Nature has a beneficial effect on the psycho-emotional state of man.
A warm bath with sea salt and soothing oils will help to fall asleep faster and overcome insomnia, especially in combination with a relaxing massage and breathing exercises. At the same time, you need to relax and enjoy the silence.
The atmosphere of the room in which the person sleeps has a strong influence on the ability to fall asleep. For the bedroom are more suitable calm, neutral colors, bedding warm pastel shades of natural fabrics. Before bed, be sure to air the room.
It is better to sleep on your back or on your side, on a comfortable bed and a good mattress, preferably orthopedic. Under the pillow, which should be small and soft enough, you can put a bag of thyme, herb oregano, mint or lavender. Their fragrance relaxes, soothes and helps to quickly sink into the realm of Morpheus. In addition, today in many stores you can choose a mattress type with a cooling effect. They will be especially relevant in the summer heat.
If you woke up in the middle of the night or could not fall asleep during the first 30 minutes, do not force yourself to sleep by force. Such attempts only increase anxiety and excite the nervous system. Instead, it is better to do something relaxing that does not require a lot of light. For example, you can listen to calm music or read a book. But from watching TV and social networks is better to refuse. Blue light from the screen of electronic devices stimulates the brain to work and disrupts the production of melatonin. If you don’t refuse gadgets anyway, turn down the screen brightness to the minimum. Or install a special application that adjusts the color temperature depending on the time of day. Go back to bed as soon as you feel sleepy again.
Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books–written by men–barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.