10 simple ways to get rid of insomnia and finally get some sleepPictolic
You have insomnia? Believe me, you are not alone in this problem. The reasons for this state are numerous. You can worry about an upcoming event. Maybe you have looked deep into the night your favorite show? Or is the reason for unclear? In any case, this article will help you sleep like a baby.
1. Stand up and take care of other business
Maybe it sounds strange, but if you are unable to sleep within 20 minutes, it does not help yourself, lounging in bed. Stand up, walk a little, read, do something that will distract you from thinking about insomnia. Now try again to sleep. This will help you to escape from thinking in the head.
2. Stay away from a laptop and smartphone before bed
TV, smartphone, tablet — all with the glowing screen, including e-books, you are comrades. Why? Because the light emitted by the screens reduces melatonin production by the brain, and this substance helps to sleep. Studies have shown that the light interferes with the circadian rhythms of the brain. It turns out that the brain thinks it's day, and you can't sleep.
3. Go to bed always at the same time
Weekend everybody loves a little longer to go, but it brings us more harm than good. Timely dispatch of the bed regulates the body's internal clock. Going at one time, you will significantly improve the productivity of sleep.
4. Change the atmosphere in the bedroom
You uncomfortable sheets? Disgusting mattress? It is not surprising that sleep does not come to you! How are you going to sleep if sleep on the fact that it is not giving the feeling of comfort? Look at your bed side and make the necessary changes. By the way, what is not a reason to splurge on expensive bedding?
5. The bed is only for sleep
Breakfast in bed, of course, very nice. Read on the pillow comfortably. However, this is what can stand between you and long-awaited sleep. The more in bed you are doing something wrong than you need, the harder your relationship with sleep. The bed is for sleep and bed comfort two.
6. Try supplementing with melatonin
Probably, everyone was in such a situation — you start to watch your favorite movie, and it's already 4 am. Literally 3-4 hours time to be in the workplace, and you still haven't slept. So you shift your internal clock by delaying the production of melatonin and the ability to fall asleep naturally. Try to buy natural Supplement with melatonin — so you will be able to return the body to a normal cycle. In any case, first consult your doctor.
7. Deal with stressful situations
Of course, easier said than done, but try to solve all disputes and internal conflicts before going to sleep. If you're upset or mad at something, stay for yourself the devil's advocate and calm nerves. If the internal dispute dragged on, try to come to a rational decision. It is believed that, telling all your feelings to a diary before bedtime, you can fall asleep faster. Stress does not go into the realm of Morpheus, so do yourself a favor and get familiar with all that you are consumed, in advance.
8. Breathe deeply
Slow, deep breathing. No you are not the doctor, just that breath will help you relax. Breathing techniques are usually very effective for falling asleep.
9. Wiggle your toes and count from 1000 to 1
Sounds funny, but works effectively. Close the curtains, turn off the lights, lay down in bed. Slowly wiggle your toes and mentally start counting down from 1000. This technique of yoga will help you fall into a meditative state and sleep.
10. Please contact one medical center
If you have the opportunity to apply to special research center for sleep, try it to find out why you can't sleep. Spend a day or two in a comfortable environment surrounded by technology. The doctors will monitor your results from another study.
In the case of serious sleep disorders should consult a doctor before taking radical action on their own. If you know that stress is a hindrance to good sleep, visit a therapist who will help you to deal with stress during the day. Your efforts will not go in vain, and eventually you will make friends with sleep.