Insomnia in the modern world has become a real epidemic. Many people are leading "office life", suffering from inactivity, saturation of information, stress and fatigue. How to adjust sleep and feel rested in the morning?
The insomnia has many forms - some wake up several times a night, while others, for no apparent reason, can not get to sleep until dawn, sleeping fitfully and wake up long before the alarm clock.
Almost everyone knows that a third of your life man spends in his sleep. It is necessary for people to recuperate. Sleep allows you to relax after a hard day full of worries. Unfortunately, not everyone can boast with a healthy deep sleep. Today, the world's leading experts are looking for ways on how to overcome insomnia, which has become a serious problem in modern society. The difficulty lies in the fact that there is no single cure for insomnia, as there is no single cause of its occurrence.
What violates the sleep?
The main culprits of insomnia are considered to be stress, "chronic fatigue" and depression. To get rid of insomnia, the first thing you need is to establish a rhythm of life - cease to work 10-12 hours, not to take work home, regularly relax (on weekends and on holidays), solve problems, and if you can not - change your attitude to them and thus reduce stress.
Insomnia can be short-term, for example, when a person is being tortured by unfinished business during the day, anxiety, worries and unresolved questions.
If insomnia is not permanent phenomenon in your life, then you should understand the causes of internal unrest, and get off all the grievances, concerns and experiences out of your mind for the sake of peaceful sleep.
In addition, on the list of enemies of good sleep you can find alcohol, tobacco and birth control pills, some of them break down vitamin B in the body, which is why sleep is being disturbed.
What should you do?
Experts develop entire programs that help to get rid of insomnia, but they are used in particularly severe cases, when it is necessary to attend the doctor. Nevertheless, it is possible to struggle against insomnia by yourself. We are offering simple and effective tools and tips that will help you to quickly relax and forget about daily worries and to fall asleep peacefully:
Sleep at least 8 hours! It is the number considered optimal for maintaining youth, beauty and health, both physical and mental. Do not count on the weekend, when "you can sleep". Firstly, it is impossible to compensate for the lack of sleep week for two days, and secondly, in the crucial night from Sunday to Monday, you can not sleep properly because bewildered with oversleeping body can not relax.
Waking up at the right time. Scientists have found that if a person wakes up during REM sleep, it will be more difficult to adapt to the active daily life, and it will be a listless and tiring day. However, the awakening from the fast phase, similar to wakefulness, will pass easily, even if you slept less than usual. To calculate at what time you need to set an alarm clock is not so difficult. According to scientists, a complete sleep cycle lasts for one hour and a half: it starts with a slow phase and ends up with quick one. It remains only to calculate your schedule. Let's say you go to bed about twelve, then, the first REM sleep comes to an end at 1:30, the next at 3:00, then - at 4:30, and so on until the morning. That is, the alarm clock should be set for 7:30 or 9:00.
Sports - only 6 hours before bedtime. Physical activity excites the nervous system and interferes with normal rest, therefore, not to reduce the time of a night's rest, you need to complete all the training no later than 6 hours before bedtime. In addition, try not to neglect the morning exercises.
Correct evening snack. The correct menu in the evening time of day should consist of soothing carbohydrates, and oddly enough, these are rolls, cakes and porridge - they are considered the best sleeping pills. You can eat a bit - the main thing is not to overeat, in order not to harm the figure! Those who are losing weight can drink a little yogurt or eat some cottage cheese.
The refusal from the TV in favor of the book. Viewing the TV before bedtime, or any film is the worst thing that can make a person suffering from insomnia. You should never watch night thrillers, action, horror or science fiction. In the black list there are also tearful melodramas and funny romantic comedy. Though they do not frighten, they excite the imagination not less than a horror movie. If you want to relax - read, but the book should be calm.
Fragrant herbal bath. If you take a bath before going to bed, and add some herbal decoction to it, you will want to sleep quickly, and will be strong and pleasant. Taking a bath is recommended an hour after the dinner. Temperature should be about 37-38 degrees. You can add a bit of infusion of marigold, lemon balm, oregano. Taking a bath for more than 20 minutes is not recommended. By the way, even without any additives, bath is a great tool for relaxation and stress relief.
Pillow with herbs. It is best to be done individually, according to your own tastes - inhale the aroma that you like. Stuff a pillow with crushed knobs of hops, chamomile, pine needles, hazel - these plants contain essential oils which when inhaled, can soothe and lull. The bag with herbs, you can put as around the head and under the pillow.
Dill tea. Dill has many useful properties, and struggle against insomnia is one of them. Tea Recipe: Pour 1 tbsp. of chopped herbs by boiled water and infuse for about two hours. If you have no fresh dill, 2 teaspoons of crushed seeds can be used. You need to drink half a cup 3 times a day before meals and 1 cup at night. Dill contains essential oils that relieve tension and promote good sleep. Also, infusion of fennel herb improves the appetite and aids in the initial stage of hypertension.
Wormwood tincture. Wormwood is the best way to combat insomnia. Recipe for the tincture is simple: 1-2 tbsp. of root or herb infuse in 2 cups of boiling water for 2 hours. Drink before bedtime.
Proper arrangement of beds. Firstly, it is impossible to read in bed, because this place should be associated only with sleep. Second, the large role played bedding. Luxurious silk underwear looks advantageous only in the movies, but in fact it is an uncomfortable, cold and slippery. For a good night's sleep it is better to choose linens made of cotton, linen, poplin. Thirdly, it is important that the bed breathe, so choose woolen or bamboo filler for the blanket.
Do not worry! The most important thing for a successful fight against insomnia is to stop taking it close to your heart. The damage to the body is being caused not only by the insomnia, but also by the worries towards it.