Many people think that Insomnia is many dreamy young ladies, older people, or keen young guys burning through the nights in clubs. But, in the modern world, Insomnia is often tormented by those whose sleep time is already strictly limited. If Insomnia has come into your life, do not rush to see your doctor for a prescription for sleeping pills. Perhaps our simple tips can help you sleep better without medication.
- Use Relaxation Techniques Find your way to tune in to sleep. It can be deep breathing, unhurried self-massage of hands, listening to notable relaxing audio recordings (the sound of rain, surf, mantra). For example, you can listen to soulful music. Try different options until you find something that is relaxing and enjoyable.
2. Eliminate the Use of Stimulants in the Evening
These include caffeine, nicotine, and alcohol. If everything is more or less clear with the first two, then alcohol raises questions for many because, on the contrary, drowsiness arises from it. But this is how it works only in the first hours. Moreover, it causes intense thirst, so there is a risk that you will wake up to drink some water in the middle of the night and then stare at the ceiling for a couple of hours in an attempt to fall asleep.
3. Exercise, but Not Before Bedtime
Exercising, running, and swimming allows you to keep the body in good shape and control weight (essential for good sleep). But vigorous exercise before bed can have a strong stimulating effect on the nervous system, which will prevent you from falling asleep. Try to finish exercising 3-4 hours before bed.
4. Set the Exact Time for Bedtime
An adult needs 7-8 hours of proper sleep a day. Some modern doctors argue that residents of large cities are better off sleeping for 10 hours a day. Overloading with a tremendous amount of information (an abundance of people around, advertising, news, city bustle) is exhausting nerves, sometimes more than physical labor in the village.
5. Taking a Lunch Nap is a Bad Idea
If you can afford a daily siesta, an afternoon nap, which is a tradition in some countries, this is a perfect way to replenish your strength. But the keyword here is daily. Otherwise, an hour of an afternoon nap, which will be a complete surprise for your body, will turn out to be much more difficult for you to fall asleep at the right time in the evening.
6. Bed – Only for Sleep and Love
How tempting it is to lie in bed, watch the latest news, talk on the phone, fill out a diary or answer letters. It seems to you that if this happens in bed, then you are already resting, but our brain works differently. Suppose you take unfinished business with you to bed. In that case, the brain does not associate the bed with a resting place and continues to ponder everything you have loaded it with, even when you have already put down your phone with a diary and turned off the TV. Train yourself that the bed is where people sleep or have sex. Nothing more!
7. Do Not Eat or Drink a Lot of Fluids Before Bedtime
A heavy dinner at night means that your body will not rest while you sleep, it will digest food, and you will have a heaviness in the stomach and fight heartburn. An abundance of fluids threatens you with trips to the toilet in the middle of the night, after which, if you already tend towards Insomnia, it will be difficult to fall asleep.
Experts say that healthy sleep prolongs youth and helps us cope with stressful situations. Surely you have noticed that you can quickly solve previously tricky problems if you had a good sleep the day before. Strong and sweet dreams to you, friends!
