10 simple ways to get rid of insomnia
Do you have insomnia? Believe me, you are not alone in this problem. The reasons for this state are numerous. You can worry about the upcoming event. Or maybe you've looked up into the night their favorite TV series? Or even the reason is not clear? In any case, this article will help you sleep like a baby.
1. Stand up and be engaged in other business
Maybe it sounds strange, but if you can not fall asleep within 20 minutes, you can not help yourself, lounging in bed. Stand up, walk a little, read, do something that will distract you from thinking about insomnia. Now try to sleep again. This will help you escape from the thoughts in my head.
2. Stay away from the laptop and the smartphone before bedtime
TV, smartphone, tablet - all that with a luminous screen, including e-books, you now do not comrades. Why? Because the light emitted by the screens, reducing the production of melatonin by the brain, and it is this substance helps to sleep. Studies have shown that light interferes with the daily rhythm of the brain. It turns out that the brain thinks it another day, and you can not sleep.
3. Go to bed always at the same time
In the weekend all love a little longer do not stay, but it brings us more harm than good. Timely sending in bed regulates body's internal clock. Lying at the same time, you will significantly improve sleep efficiency.
4. Change the situation in the bedroom
You have an uncomfortable bed linen? Disgusting mattress? It is not surprising that the dream does not come to you! As you all are going to sleep, if sleep on that does not give a sense of comfort? Look at your bed side and make the necessary changes. By the way, what is not a reason to splurge on expensive bedding?
5. The bed is for sleeping only
Breakfast in bed, of course, is very pleasant. Read on cushion - comfortable. However, this is what can stand between you and your long-awaited dream. The more in bed you do not what you need, the more difficult it becomes your relationship with sleep. The bed is for sleeping and bedding comfort two.
6. Try melatonin supplements with
I guess everyone was in such a situation - you start watching your favorite movie, and it's already 4:00 in the morning. Just 3-4 hours time to be in the workplace, and you have not slept. So you shift your internal clock by delaying the production of melatonin and the ability to fall asleep naturally. Try to buy natural supplements with melatonin - so you can bring the body back to the normal cycle. In any case, you should consult your doctor.
7. Get familiar with stressful situations
Of course, easier said than done, but try to solve all the disputes and internal conflicts before bedtime. If you are on edge or angry at something, stay to themselves the devil's advocate and calm the nerves. If the internal dispute dragged on, try to come to a more rational decision. It is believed that by telling all their experiences diary before going to bed, you can fall asleep faster. Stress does not go into the kingdom of Morpheus, so do yourself a favor and deal with everything that you gnawing advance.
8. Breathe deeply
slowly, breathe deeply. No, you're not at the doctor, just a breathing will help you relax. Breathing equipment usually are very effective when falling asleep.
9. Wiggle toes and count from 1000 to 1
It sounds funny, but it works effectively. Close the curtains, turn off the lights, lie down in bed. Slowly stir big toes and mentally begin to count down from 1000. The technique of yoga will help you to fall into a meditative state and sleep.
10. Refer to special medical center
If you have the opportunity to apply to a special research center of sleep, try it to find out why you can not sleep. Spend a day or two in a comfortable environment, surrounded by art. Doctors will monitor your results from another study.
In case of serious sleep disorders should consult a physician before taking radical action on their own. If you know that a lot of stress is an obstacle to good sleep, visit a therapist who will help you deal with stress during the day. Your efforts will not pass in vain, and in the end, you make friends with a dream.