Sleeping pills are a radical way to combat insomnia, which is best used as rarely as possible. You can get a healthy sleep without medication. During sleep, the balance of hormones in the human body is restored, muscles relax, the skin regenerates, the information received is processed by the brain and sent for storage. In the morning, after a good night’s sleep, we feel refreshed physically, mentally, and emotionally. That is why it is extremely important to get enough sleep. If you often find it difficult to fall asleep, sleep is intermittent, you need to take urgent measures.
How to follow the correct regime for a good sleep
Sitting up late on the Internet in the evenings, getting out of bed at the last minute before going to work, and sleeping off the weekend before lunch-a familiar picture? Unfortunately, it is impossible to get enough sleep for the future. To feel better in the morning, be sure to adjust your sleep mode. Different people may need different times to get enough sleep. Someone needs 8 hours, someone-10, while others need 6 hours (less is not recommended).
You need to go to bed and get up at the same time. Scientists believe that the time from 22 to 2 hours is the most favorable for the production of sleep hormones, so it is advisable to fall asleep no later than 23 hours.
Comfortable bed for a sound healthy sleep
The bed should be flat, moderately firm, and the mattress should support the spine well. It is necessary to take a responsible approach to the choice of pillows. If it is not suitable, there may be pain in the head and neck not only at night, but also the next day. It is best to sleep on an orthopedic pillow or a pillow of medium softness. The optimum height of 10-15 cm is considered to be
What position should I sleep in?
The best option is on your side in the fetal position. This is useful for the back – in this position, the spine rests as much as possible. By the way, sleeping on your side reduces the likelihood of snoring. If you are not prone to snoring and like to sleep on your back, go ahead! But the position on the stomach is considered unsuitable for healthy sleep.
Evening loads have a positive effect on sleep
Physical activity is useful: a moderately tired person relaxes at rest and falls asleep faster. However, after heavy loads, it is not possible to fall asleep or a person wakes up several times a night. This is especially noticeable in young children: after an evening of active games, they hardly calm down. Therefore, a couple of hours before bedtime, housework or sports training should end. A walk in the fresh air is acceptable. The same applies to emotional and mental activity. Quiet classes are suitable, but it is advisable to exclude the computer and other gadgets before going to bed.
Evening sex is considered a moderate physical activity, after which many tend to sleep.
Light dinner before bed
When all thoughts of food, what a dream! But you can not eat enough at night: an extra load on the digestive system will not allow you to fall asleep quickly. Dinner should not be too heavy and at least three hours before bedtime. Before going to bed, if you have an appetite, you can drink a glass of kefir or eat a light vegetable salad.
It is not recommended to drink tea, water, or other beverages at night. This is fraught with trips to the toilet in the middle of the night and morning edema. Alcohol, although it relaxes emotionally, does not contribute to quality sleep: the brain and other organs under its influence experience excitement and actively work.
What to do if insomnia caught you off guard?
You’ve followed all the rules, but you can’t sleep? Thoughts in your head – about work, everyday Affairs, relationships with loved ones? You must try not to think about it, otherwise you will not be able to fall asleep. And sometimes there are no thoughts, but sleep does not come. What can you do besides counting sheep?
Check the room. Fresh air and coolness help you fall asleep. Drink a Cup of herbal tea (suitable for chamomile, mint, motherwort, Valerian). There are special soothing charges that can be purchased at the pharmacy.
Read a quiet book that does not require emotional and mental stress. As soon as you feel sleepy, put down your reading material, turn off the light, and relax.
Switch. Instead of spending hours in bed without sleep, get up and do something. Knitting, sewing, folding clothes-the activity should be calm. As soon as you feel sleepy, go straight to bed!
By the way, if you want to lose weight, first of all, establish a healthy sleep. Among other hormones, leptin, the satiety hormone, is synthesized during sleep. If sleep is disturbed, the person will feel excessive hunger the next day.