1.You can not sleep? Then get out of bed.
Try to put off a night rest for an hour or two. One of the worst habits is to go to bed when you don’t really feel tired. People do not even feel the desire to sleep, but simply believe that it is time to sleep. However, some circumstances increase stress, which prevents them from falling asleep. It is the very process of staying in the dark, listening to the sounds of falling water drops in a bathroom, or thinking about why you cannot fall asleep.
When once, comfortably sitting under a blanket, you will not be able to fall asleep after 20 minutes, get up, leave the bedroom and do some routine work. And do not be afraid! This will allow you to solve your problem.
2. Add good habits to your daily life.
Sleep professionals like to make the following recommendations to ensure a restful sleep. Do not use the bedroom for anything other than its intended purpose. Get up in the morning at the same time, regardless of when you went to rest the day before. Do not sleep during the day. Exercise either after lunch or early in the evening. Do not go to bed with a feeling of hunger.
Remember: most people try to get rid of insomnia, having outlined for themselves a number of tasks for which they devote themselves one or two days, and then begin to abandon them one by one, returning to old habits. And at the same time they conclude that nothing helps them. But in reality they do not follow all the rules at the same time and therefore do not get the desired result. Do not expect a dream to visit you on the very first night after you give up one cup of coffee in the evening or lie down in bed at one in the morning and not at midnight. Have patience and steadily go to the intended goal.
3. Use the beneficial effect of warm water. A hot bath and an underwater bedtime massage warm the body and relax the muscles, creating the prerequisites for a good sleep.
4. Try to relax as much as possible. Pleasant, relaxed conversations or muscle massage relieve tension that prevents you from falling asleep. Similarly, yoga and relaxation exercises work.
5. Be in the light more. Light therapy helps to restore the natural rhythm of sleep, especially when insomnia is associated with a change of time zones or work during the night shift. On sunny days, try hiking early in the morning. Sunlight gives an impulse to the body and charges it with energy for the whole day, after such walks you will be better prepared for night sleep.
6. Do not eat or smoke at night. If you happen to wake up in the middle of the night, never light a cigarette and don’t go to the kitchen for a snack. Both of these activities are completely unacceptable at night.
7. Do not rush to swallow sleeping pills. Doctors are extremely reluctant to prescribe sedatives. The exception is cases of severe psychotrauma, for example, as a result of loss of a spouse. But even then these drugs are prescribed for a very short time. It is important to know that abrupt cessation of sleeping pills can increase insomnia – the condition for which they are intended to treat.
What can be said about commercially available sleeping pills? You can not use them regularly, because all the consequences of taking them are not well understood. However, it is known that these drugs are not completely harmless. They contain ingredients that can be addictive.