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Regular lack of sleep leads to reduced performance and stress resistance. A person who lies down late and wakes up early is more likely to get sick and age faster. Not only the nervous system suffers, but also the heart, digestive tract, and metabolism slows down. Insomnia can cause overweight, blackheads and acne, premature wrinkles, and pressure problems. In order not to toss and turn in bed for 3-4 hours, you need to develop good habits.
Empty stomach
Sleep preparations begin at dinner time. A person should monitor what he eats and in what quantities. Evening meal - the easiest and most dietary. Do not get involved in fried meat, junk food, sandwiches with sausage and sweets. Heavy and fatty dishes that are digested for a long time are replaced by light options:
- vegetable stews or salads;
- steam fish or meat;
- a glass of kefir;
- porridge.
Fruits are also contraindicated, because they can cause fermentation and bloating.
Go to bed with a half-empty stomach. Do not snack 2-3 hours before bedtime, and do not drink plenty of fluids. When overeating appears heaviness, which prevents relaxation. But it is also very difficult for a hungry person to go to the world of dreams. An overflowing bladder can also become a cause of insomnia, because of which you have to get up every 30–40 minutes.
Complete relaxation
People regularly get into stressful situations. Swearing with neighbors and spouses. Receive a reprimand from the boss. Face boors in the subway, shops and clinics. Quarrels leave an unpleasant residue, which is difficult to get rid of. A person may not remember the incident all day, but as soon as he is in bed, he will immediately want to scroll through his head with a brazen pensioner and come up with several worthy and sharp answers. Philosophizing and negative emotions cause insomnia, so bad thoughts need to be eliminated.
There are several ways to calm:
- Meditation. You need to lie on the sofa or sit in a comfortable position. Turn on quiet music or, conversely, isolate yourself from all sounds. Mentally repeat: “All is well. I am getting rid of negative energy. ” And imagine how the effects of stress evaporate from the head, like water falling into a hot pan.
- Foam bath. Warm water relaxes the muscles and removes the tension that appears due to resentment and anger. And the nervous system will help the essential oils: lavender, rosemary, sandalwood. 4–5 drops of a calming component are added to the bath.
- Self-massage. After water procedures, it is useful to knead the neck, shoulders and back areas that you can reach. You can ask for help soulmate.
Do not take sleeping pills or tranquilizers if there is no medical indication. Pills soothe and help for a while, but gradually insomnia only intensifies, and the funds stop working.
Correct mode
Doctors recommend going to bed at 22-23 a.m. It is at 10 pm that melatonin begins to be produced. The hormone is responsible for resting and restoring the brain. If a person lingers until morning and lies down with the first rays of the sun, the concentration of the substance decreases. There is lethargy, chronic fatigue and problems with the nervous system.
Owls, accustomed to sleeping before noon, will find it difficult to rebuild at first. But if you lie down at the same time for 2 weeks, the body adapts. And so as not to be tempted to take a nap after dinner, you need to get out of bed as soon as the alarm rings.Five-minute sips do not replenish energy reserves, but only knock them off the rhythm and cause drowsiness, which haunts a person throughout the day.
It is better to set a pleasant melody to the alarm clock, in which the volume is amplified gradually. Sharp sounds frighten a person and irritate the nervous system. It is necessary to return to reality smoothly so that awakening does not become another stress.
Clothing and oxygen
Insomnia is sometimes caused by too tight and tight things. T-shirts, squeezing the chest, and pants with tight elastic are best worn during the day. At night, preference is given to loose pajamas made of soft and breathable fabric. Natural materials protect the skin from irritation, overheating and excessive sweating.
The windows in the bedroom open 20-30 minutes before going to bed. In the summer, air longer, and in winter - less. But oxygen must enter the room. Fresh air relaxes the nervous system and helps you fall asleep faster.
In the evening it is useful to walk or run through the park. Physical activity in combination with oxygen can replace a tablet of potent sleeping pills. The main thing is not to overdo it with exercises, because an overworked and excited body is not so easy to relax.
Preparation
The bed should be flat, without dimples and lumps from the sheet. It is advisable to buy an orthopedic mattress and the same pillows. No light or extraneous sounds should enter the room. If eliminating the sources of noise is problematic, it is worth getting earplugs and a mask for sleeping.
Sex and masturbation help to relax. Sleep quality is also enhanced by warm socks. But they should be soft and without tight elastic bands. When the feet are warmed, and blood circulation in the lower part of the body intensifies, tension disappears and the REM sleep phase begins.
You can make your stay full and strong with the help of self-massage, the right diet and following the daily routine. But if you can not cope with insomnia with improvised methods, it is worth checking with a specialist. Sometimes nightmares and sleep problems indicate serious diseases of the internal organs and nervous system, which must be combated with the drug.
Video: secrets of sound sleep
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