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The rhythm of life in the city is accelerating, there is not enough time, and there is nowhere to hide from stress … This often leads to insomnia, which does not allow to regain strength and becomes the cause of many diseases. How to get healthy sleep back?
Insomnia, or insomnia, is familiar to everyone. Sleep disturbances are different: you toss and turn in bed for several hours in a row and think about the past day, suffer from restless sleep, or maybe, on the contrary, fall asleep quickly, but jump up long before the alarm clock. All this means it’s time to change your habits. These six rules will help you learn how to rest at night and feel vigorous during the day.
Because of insomnia, the process of falling asleep becomes unpleasant, sometimes even the thought of sleeping causes fear, irritation and anxiety. Psychologists advise to carry out a special ritual every night at the same time: take a relaxing bath, ventilate the room and close the windows tightly so that no light enters the room. It is important that you cannot work or eat on the bed during the day – this place is only for sleeping.
Insomnia is a frequenter of big cities, where it is almost impossible to observe the daily routine, you have to constantly rush somewhere. But in the morning, an exception must be made: try to wake up at the same time, but at the same time remember that the brain needs at least 8 hours of rest. In short, if you go to bed after midnight, do not expect to wake up full of energy before 8 in the morning. Lack of sleep builds up over a week and leads to new stresses and neuroses.
It is difficult to return to the regime and overcome insomnia, even following the rules of psychologists. The body needs the support it takes to provide – a medicine for normalizing sleep and restoring daily biorhythms, including the sleep-wake cycle. is an exact analogue of natural melatonin, which is responsible for the “internal clock” of a person. As a rule, for adults, 0,5-1 tablet 1 time at night will help to quickly plunge into sound sleep, and wake up refreshed in the morning. In order to return to a normal rhythm of life, the drug should be taken within a month. Though will become a faithful assistant, the treatment of insomnia without a culture of sleep will be meaningless.
Make it a rule to start exercising every morning. Exercise will improve circulation and wake up. Going in for sports before going to bed also does not hurt, but do not exhaust yourself, a short walk in the fresh air is enough.
Somnologists – doctors who specialize in treating sleep disorders – advise dieting. For example, it is not recommended to drink a lot of coffee and other drinks with a high caffeine content during the day, and 3 hours before bedtime, in principle, you cannot eat and drink a lot. In addition, it is advisable to give up alcohol.
Following these simple recipes for healthy sleep will soon help you feel refreshed and energized during your workday.
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