10 simple ways to get rid of insomnia and finally get enough sleep
Do you have insomnia? Believe me, you are not alone in this problem. The reasons for this condition are numerous. You may be worried about the upcoming event. Or maybe you watched your favorite TV series until late at night? Or is the reason unclear at all? In any case, this article will help you fall asleep like a baby.
1. Get up and do something else
It may sound strange, but if you couldn't fall asleep in 20 minutes, you won't help yourself by lying in bed. Get up, walk around a bit, read, do something that will distract you from thoughts about insomnia. Now try to go back to sleep. This will help you get away from the thoughts in your head.
2. Stay away from your laptop and smartphone before going to bed
A TV, a smartphone, a tablet - everything with a glowing screen, including e-books, are not your comrades right now. Why? Because the light emitted by the screens reduces the production of melatonin by the brain, and it is this substance that helps to fall asleep. Studies have shown that light interferes with the circadian rhythm of the brain. It turns out that the brain thinks that another day and you can't sleep.
3. Always go to bed at the same time
Everyone likes to stay up longer on weekends, but it does us more harm than good. Timely sending to bed regulates the internal clock of the body. By going to bed at the same time, you will significantly improve sleep productivity.
4. Change the situation in the bedroom
Do you have uncomfortable bed linen? Disgusting mattress? No wonder sleep doesn't come to you! How are you going to fall asleep at all if you sleep on something that does not give you a feeling of comfort at all? Look at your bed from the side and make the necessary changes. By the way, what is not a reason to splurge on expensive bedding?
5. The bed is designed only for sleeping
Breakfast in bed is certainly very pleasant. Reading on a pillow is convenient. However, this is what may stand between you and a long-awaited dream. The more you do the wrong thing in bed, the more difficult your relationship with sleep becomes. The bed is designed for sleeping and bedding for two.
6. Try melatonin supplements
Probably, everyone has been in such a situation — you start watching your favorite movie, and it's already 4 o'clock in the morning. Literally in 3-4 hours it's time to be at the workplace, and you haven't slept yet. So you shift your internal clock, delaying the production of melatonin and the ability to fall asleep naturally. Try to buy a natural supplement with melatonin — so you can return the body to a normal cycle. In any case, consult a doctor first.
7. Deal with stressful situations
Of course, it's easier said than done, but try to resolve all controversial issues and internal conflicts before going to bed. If you are on edge or angry about something, be a devil's advocate for yourself and calm your nerves. If the internal dispute has dragged on, try to come to a rational decision as soon as possible. There is an opinion that by telling all your experiences to your diary before going to bed, you will be able to fall asleep faster. Stress does not allow you to go to the kingdom of Morpheus, so do yourself a favor and deal with everything that is gnawing at you in advance.
8. Breathe deeply
Breathe slowly, deeply. No, you are not at a doctor's appointment, it's just that breathing will help you relax. Breathing techniques are usually very effective when falling asleep.
9. Wiggle your big toes and count from 1000 to 1
It sounds ridiculous, but it works effectively. Close the curtains, turn off the lights, get into bed. Slowly wiggle your big toes and mentally start counting down from 1000. This yoga technique will help you fall into a meditative state and fall asleep.
10. Contact a special medical center
If you have the opportunity to contact a special sleep research center, try to find out why you can't sleep there. Spend a day or two in comfortable conditions surrounded by technology. Doctors will monitor your results from another office.
In case of serious sleep disorders, you should consult a doctor before taking drastic actions yourself. If you know that severe stress is a hindrance to a good sleep, visit a psychotherapist who will help you deal with stress during the day. Your efforts will not be in vain, and in the end you will make friends with sleep.
Keywords: Health and medicine | Sleep | Life hacks