How to get rid of insomnia?
Insomnia is a disorder that makes you unable to sleep or constantly wake up at night. All people are different. Some people need 4 hours to feel cheerful. Some are missing 8 hours.
Therefore, if you wake up tired and with no desire to do anything, it does not mean that you have not slept enough hours. Perhaps it’s the poor quality of sleep and you suffer from insomnia.
Insomnia can be:
- Temporary, when it is impossible to sleep for several days.
- Constant.
The most common causes of insomnia are stress, anxiety, depression. Bad sleep only makes them worse. Insomnia treatment involves the treatment of psychological problems. 45% of Russians have trouble falling asleep.
8 Ways to Improve Sleep
It is not recommended to take medications. They can give a quick result, but they won’t solve the problem forever. Moreover, some drugs containing melatonin, valerian in combination with other medications or alcohol can cause serious problems with health. Any drug should be taken as prescribed by the attending physician.
Methods without the use of drugs. They do not give instant results, they do not relieve symptoms, but struggle with the problem itself:
Method #1.
Make your sleeping space perfect. It should be quiet, dark and cool. Use earplugs or meditation music recordings to get rid of the noise from the street. An eye mask, light-permeable curtains will help to hide from annoying light. Prepare a comfortable pillow and mattress.
Method #2.
Stick to the same sleep routine. Help your biological clock. Go to bed and get up at the same time every day.
Method #3.
Watch your diet. Do you like to have a big dinner? Heavy and spicy food leads to indigestion and heartburn. In the evening it is better to eat something light. Have dinner no later than two hours before bedtime. You should drink coffee in the morning, because when you drink it for 6 hours, it will be very difficult for you to fall asleep.
Alcohol is also not the best helper. You’ll switch off quickly, but you’ll wake up a few hours later. Drinking any liquids before going to bed will make your sleep restless, so drink water no later than a few hours before bedtime.
Method #4.
Exercise. Walking a couple of hours before bedtime especially helps. You fall asleep much faster and feel better. More energy spent — more likely to fall asleep.
Method #5.
Put the phone away. It is much more useful to read a book or listen to relaxing music. The blue color coming from the phone, tablet, laptop reduces drowsiness and melatonin production.
Method #6.
Don’t sleep during the day. A quiet hour during the day worsens the situation with a violation of night sleep. If you can’t do without it, it is recommended to sleep for half an hour until 15 hours of the day.
Method #7.
Getting a warm bath before going to bed helps you fall asleep quickly. It relaxes and causes a feeling of drowsiness.
Method #8.
Helps you sleep well light massage . The effect on the skin stimulates the receptors, relaxes the psyche, lasts about 15-20 minutes and the person begins to fall asleep.
Sleep is the most important mechanism of self—regulation of the body. Full sleep is a prerequisite for an active and healthy life.