Healthy sleep: how to cope with insomnia. Video
People need to get enough sleep to stay healthy and perform well. Sleep disturbances, chronic insomnia threaten with stress, nervous breakdowns, loss of strength, affect the general well-being. Lack of sleep significantly reduces a person’s quality of life. There is no normal wakefulness without proper rest, which is healthy sleep. Therefore, the fight against insomnia must be merciless.
Healthy sleep: how to cope with insomnia
Perhaps, among all the ways to combat insomnia, it is walking before bedtime that occupies the most important place. Unfortunately, a very small percentage of people with sleep problems pay any attention to this point. Meanwhile, slow evening walks in the fresh air perfectly relieve stress, saturate the body with oxygen, and set you in a calm mood. If you find it difficult to bring yourself to take the nightly promenade, get a dog. Then one way or another you will have to walk before bed.
In addition, direct communication with a four-legged friend will relieve the stress that often accompanies daytime affairs, and will make you look at many things more calmly and healthily.
Proper nutrition before bed
Night is not the best time of day for digesting food. Don’t overload your stomach before going to bed. It is not necessary to adhere to the hard rule – do not eat after 18.00 pm, you can calculate the evening meal so that it will take place 2 hours before you go to bed. And let it be not fatty, spicy or smoked products, but something light – vegetable, dairy and sour-milk dishes, fruits, etc. And half an hour before bedtime, you can drink a glass of warm milk with a spoonful of honey or herbal tea. The simplest recipe for “sleepy” tea: take 1 tsp. motherwort and dried-grass herbs, chopped valerian and licorice roots, pour 1 glass of boiling water, cover with a napkin and let it brew a little. Drink warm, in small sips.
Herbal tea can be drunk not only before bed, but throughout the day. The usual reception is 3-4 times a glass. You can buy a ready-made collection of herbs that promote good sleep at the pharmacy.
Taking off your clothes before going to bed, free yourself at the same time from daytime problems. Most people, preoccupied with anxieties and unfinished business, continue to scroll through them at night, lying in bed. Of course, sleep does not go, and this is very bad. Drive these thoughts away from yourself, do not push the water in a mortar, do not make plans for tomorrow’s battles in your mind. Send your thoughts in a different direction, start, for example, remembering pleasant moments from your life – vacation at the sea or in the country, pictures from childhood, meeting friends, etc. This is a productive path, warm memories will envelop your consciousness and imperceptibly lead you into the world of dreams.
Let not only your bedtime memories be warm. Falling asleep quickly will provide warmth and comfort. Try to master this technique: take off the blanket and lie down without it for a while. Most likely, you will soon feel chilly. And then you will completely freeze, because the window in your bedroom is open “by default” (this is one of the main conditions for a healthy sound sleep, which is even embarrassing to remind of). As soon as you feel discomfort, take a comfortable sleeping position and cover yourself with a blanket up to your chin – you will be overwhelmed by such bliss from the newfound warmth, and the bed will seem so cozy and soft that you will stop tossing and turning and immediately fall asleep.
According to doctors, the best sleeping position is considered to be lying on the right side with slightly bent knees. It is it that provides the conditions for the normal functioning of the heart and contributes to the complete relaxation of the muscles.
Scientists, based on the results of numerous studies, argue that Mozart’s music, unlike many other classical works, has a beneficial effect on the human central nervous system.
Listening to it in a calm atmosphere can have a powerful therapeutic effect in neuroses, neurasthenia – diseases, a frequent companion of which is insomnia.
In an inexplicable way, immortal melodies normalize the work of the heart, relieve fears, nervousness, feelings of anxiety – the causes of sleep disturbances. You will fall asleep not from the music, but from the peace and serenity that it brings you. Listen to Mozart before bed. However, you can do this during the day, then going to bed in the evening will be even easier, because you will go to bed in a calm state.
Also on the topic: online dream book.