Insomnia: what to do

According to statistics, 30–40% of people suffer from sleep disorders: someone falls asleep for a long time and painfully, someone wakes up in the middle of the night and can no longer fall asleep. Constant stress, unbearable workload and overstrain at work, emotional distress are the most common causes of insomnia. And if the process is not started, then you can cope with it on your own, without doctors and pills.

1. If you feel that you are exhausted and sleep worse, take sick leave and have a full day off.

Unplug your phone, be alone with yourself, let yourself be completely relaxed. Go to the beauty salon, the movies, take a walk in the park, or meditate in a warm bath before bed. And it would be nice after all to take a vacation for two weeks, the body will not return to normal in one day, it takes time to recover.

2. Don’t forget about physical activity.

When a person moves a little, stagnation occurs in the body. If you go in for sports at least twice a week, you will generally feel better. In addition, muscles are a pump that ensures the flow and outflow of blood to the brain. If you do 10 squats or leg raises before bed, blood flow to your legs will increase, and your head will be relieved and set to rest. A 20-minute walk in the fresh air in the evening will not only improve blood circulation, but also nourish the body with oxygen, which also helps to fall asleep.

3. Establish rituals that you will perform at night looking.

For example, drinking tea, reading your favorite book, or even cleaning. Some are pacified by classical music and nature sounds. You can also buy a special lamp and have a 20-minute aromatherapy session in the evenings. For those suffering from insomnia, lavender oil works well. In general, some kind of constant ritual will be a signal for the brain.

4. Reconsider the diet, perhaps you are eating incorrectly.

Sleep problems are often related to metabolic disorders. Try to drink more water, lean on vegetables, fruits, herbs. Limit, at least for a while, the use of coffee and alcohol. In the autumn-winter period, take vitamins or mineral complexes, omega-3. Do not overeat at night, the last meal should be 3-4 hours before bedtime. But do not go to bed on an empty stomach either. If you really want to have a snack, drink a glass of kefir or eat a handful of nuts, dried fruits.

5. Create a comfortable atmosphere in the bedroom.

Blackout curtains, a cozy bed, a minimum of light and electrical appliances, phones and gadgets should be no closer than a meter away from you. Ventilate the room at night, the optimum temperature in it is -22-23 degrees.

6. Relieve tension in the cervical spine.

Stretch your shoulders and neck before going to bed. Sit on a chair, your back is straight, your arms hang freely, and your head is lowered, as if trying to reach the floor with your chin. Repeat the exercise 10-15 times. Your neck muscles will relax, your circulation will normalize, and you will help yourself fall asleep faster. To rest the neck, the pillow should not be very high, orthopedic if possible. And take care of a comfortable mattress.

7. Take a contrast shower.

It also improves blood circulation. First, warm up well for two minutes under hot jets, and then turn on cold water (for 5-15 seconds), then hot again. Do four of these cycles. Or after a bath, direct an ice stream to the crown or back of the head for 3-5 seconds. Then rub yourself thoroughly with a towel to get hot. Such a powerful shake-up of the body has a beneficial effect on falling asleep.

8. Try to go to bed at the same time.

A person is affected by biological rhythms, so accustom yourself to a certain hour of shutdown. For a good rest, you need about 8 hours, it is better to go to bed from 21 to 23 hours, and rise from 6 to 8 in the morning. And keep in mind that oversleeping is even worse than not getting enough sleep.