Sleep disorders occur for various reasons, but mostly because of stress. Surely you've noticed that before an important exam, project delivery, meeting with the guide, or date with your favorite absolutely impossible to sleep.
If in your life it was, you have to understand that insomnia is an extremely unpleasant phenomenon. Do people, if only to finally fall asleep and sheep believe, and the stairs running, and tablets drink. Pills, by the way, you have to be careful: they often have many contraindications and can only aggravate the cause of the insomnia.
We picked up 10 safe and effective ways to restore sleep in your life.
Remedy for insomnia No. 1: learn to relax
Most people do not sleep due to the pile of problems and experiences. Learn to let go of anxiety, remember the advice of psychologists: try to live in the present, not hammering his head with sad memories of the past or future problems.
Goni themselves from negative emotions: anger, resentment and jealousy are not conducive to sound sleep. The British, for example, are convinced that sleep well people who asked before bedtime apologize to everyone who had a falling out during the day. A Russian proverb says: "Envious sleep itching to do it". So don't order "at night" plans of revenge, and the best sweet sewn, relax and sleep!
Remedy for insomnia No. 2: listen to the music
Unable to sleep? Try to include a lullaby! If you believe the scientists, Mozart's music has a very strong therapeutic effect in insomnia. The works of the classic normalize blood pressure and pulse, as well as relieve nervousness.
However, if you're not a fan of this composer before bedtime can listen to any other relaxing instrumental music at low volumes. Very good help to fall asleep to the sounds of nature - sound of the waves, the singing of birds and the rustle of leaves.
Remedy for insomnia No. 3: get a dog
If the nights not sleeping, get yourself a four legged friend. First, it is proved that the companionship of a dog is a perfect stress reliever, and, secondly, the dog will have to walk in the evenings: a half-hour walk before going to sleep perfectly calms the nervous system.
During the promenade, try to distract yourself from negative emotions and anxieties. This method will ensure a peaceful and sound sleep - checked.
Remedy for insomnia No. 4: do exercises
You probably noticed that after a busy day in the evening literally falling down from exhaustion and instantly fall asleep? You can repeat this experience. Of course, to bring themselves to exhaustion is not necessary, but still take the time to do physical exercises. If you wish to spend time at the gym, buy yourself a bike and treadle in front of the TV.
Remedy for insomnia No. 5: not nedica overnight
And again the notorious rule - do not eat after 18.00! It turns out that this is useful not only for the figure, but for a good night's sleep.
However, if before going to sleep, you feel very hungry indeed, don't torture the body, drink a glass of kefir or eat an Apple going to bed on an empty stomach useless - still will not sleep.
Remedy for insomnia No. 6: take a bath
Another great way to sleep is to take a warm bath with pine extract, lavender or sea salt (they will soothe the heart and nervous system). The water temperature should not exceed 37 C, and the duration - 15 minutes.
Immediately after the bath, go to bed, hair this time it is better not to wash. And: taking a bath, drink coffee!
Remedy for insomnia No. 7: read a book
Remember how boring lectures you literally fell asleep on the Desk? Try to apply this method and for insomnia. For example, open tedious grammar of a foreign language - asleep instantly! Why? It turns out that when you do something boring and uninteresting, blood pressure drops, the heart rate slows down, starts to beat a yawn and, as a consequence, terribly sleepy!
For this reason, it is important to get in bed with interesting glossy magazine: when a person is interested in something, fatigue is not felt, as the tide forces.
Remedy for insomnia No. 8: do sex
Many people resort to this proven and pleasant remedy for insomnia. And all because, having received a discharge, every cell of the body calms down. In addition, sexual pleasure produces in the body of the happiness hormone serotonin, which, in addition, yet responsible for a calm and deep sleep.
But give it up funds from insomnia, if you have problems with orgasm. If you perevoplotilsya and discharge shall get no sleep then for a very long time.
Remedy for insomnia No. 9: take the desired pose
If you're tossing and turning from side to side, and sleep all does not, try at least for some time to stand on the right side with slightly bent legs. This position is considered to be the most appropriate for a dream: in this position, the muscles do not tense up, and the work of the heart, nothing is difficult.
In addition, sleeping on your side is ideal for those who snore. So if your second half often sing to you at night "pipe songs, tell her to lie on the right side.
Remedy for insomnia No. 10: to stop worrying about insomnia
Even Dale Carnegie said that he is not so terrible lack of sleep, as anxiety about it. Because the body exhausts itself not so much insomnia, how many experiences because of it.
Concerns about "going to sleep today or I will not sleep", as well as constant ogladanie to watch (how much I have left to sleep? when finally end the night? as I already worry? ) will lead anyone to exhaustion.
Source:
Woman Journal
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