Have you forgotten what it is like to get enough sleep? Get up at night and suffer until morning? And then, falling asleep just before dawn, you can not get up to work on time? You will not believe, but this is a problem for very, very many people. And there is an opportunity to stop it! Forever! We present to your attention 30 ways to overcome problems with sleep. And calm nights ...
1. Breathe in the fresh air!
Yes, fresh air can significantly improve your sleep. And if you manage to walk enough in the sunlight even better! If you can, then go for work, to the supermarket or for the children to school on foot. This will only benefit you. If this is not possible, try just opening the windows of your house more often.
2. Study the side effects of your medications
Some drugs can affect our sleep. For example, drugs for the treatment of migraine and asthma. Check the label of any product that you are taking and consult with your doctor if you think that the cause of a violation of your sleep can be in its use.
3. Outline your worries on paper.
If you can not fall asleep, because you are worried about something, try to write it down. You can also record what you are going to do tomorrow. Then put the list next to the bed and do not let yourself think about it until the morning. Believe me, this method is very effective! Checked and approved by psychologists.
4. Stop the snoring of your husband.
You can not sleep because your husband snores loudly? Try to get rid of this problem together. There are a number of tests to determine the cause of snoring. After all, it can be caused by a lot of things (including serious health problems). Do this seriously - this will be useful for both of you.
5. Make sure your bedroom is dark enough.
This sounds simple, but if a lot of light penetrates into your room, it can affect your dream. Rate your bedroom. Maybe you need to hang up the windows with thick curtains? Even small changes can make a big difference. If you can not close the windows all together, try to wear a sleeping mask before going to bed.
6. Try a banana or a glass of milk before bed.
A glass of milk or bananas contain tryptophan - a substance that promotes the onset of a calm sleep.
7. No caffeine before bedtime!
Caffeine is the strongest stimulant. Therefore, it is important to avoid it before going to bed, if you want to fall asleep at all. And, this applies not only to coffee itself. But strong tea and bitter chocolate. Try before going to bed drinking herbal tea or malt beverage.
8. Oh, this stress!
We all know that stress can lead to insomnia. Fight it! A new study shows that we can all cope with stress. And that there are 4 different types of stress. The main thing is to determine the cause, and then the solution will come itself. The main thing is not to leave everything to self. After all, stress affects not only sleep, but also general health in general. Why should you be ill?
9. Go in for sports.
Gymnastics will improve your overall health and help you sleep better! It sounds crazy, but a surge of energy will ultimately give you comfort and a happy dream. This will also give you more energy to start the next day.
10. But do not go in for sports before bedtime!
Gymnastics before going to bed will be a signal to wakefulness for your body. It will be harder for you to relax and fall asleep. Try to practice hours for three before sleep or at any time before.
11. Eat healthy food.
A healthy diet will improve your overall well-being, which in turn will provide you with a better sleep. In particular, avoid sweets or anything high in caffeine before bedtime.
12. Do not watch TV in bed.
If you are interested in watching an interesting film, but it's time to go to bed - write it down. Do not you have such an opportunity? Then the viewer will have to refuse. TV in bed will only strengthen your attention. And if you fall asleep with the TV on, he can wake you up late at night.
13. Do not smoke before going to bed.
Nicotine is a strong stimulant, so smoking before bed can make you constantly wake up. Make sure that your last cigarette per day is smoked at least 4 hours before bedtime. It may take a while for your body to get used to, but you will notice the difference in a few weeks! Your sleep will improve noticeably.
14. Is your pillow comfortable enough?
If you are uncomfortable on your pillow, it probably reduces the quality of your sleep. Put a pillow on such a test: take the pillow by the middle and lift it up. If the parties hang - it's time to buy a new one!
15. If you can not sleep - do not lie in bed.
If you are already awake anyway, get up. Believe me, from sleep lying and picking thoughts in my head, sleep will not come. You will only wither more. Sit back and do something relaxing. Read a book or drink a herbal drink. Wait until you again begin to sleep, before returning to bed.
16. Help the body to relax.
Sometimes stress can make your body more "hard" and tense. At the same time the muscles are in a constant tone, and it is very difficult to relax. It never helped anyone to get a good night's sleep. Try special exercises to relax your body as much as possible. Basically, they are based on proper breathing and meditation. You can read about them in books on yoga.
17. Relieve weight.
If you have a little excess weight, the loss of extra pounds can have positive consequences. You will feel more energetic during the day, and will be less exposed to insomnia. Also, the likelihood of apnea is a sleep disorder, in which people often wake up at night.
18. Can music help?
Yes, definitely, can. It is clear that the music should be appropriate. It's unlikely that you will fall asleep under heavy rock or something like that. Choose calm, melodic music, preferably without words (as the text distracts). Many people use the sounds of nature as "soothing". Now there are a number of similar disks. Pick up your - and fall asleep.
19. Avoid drinking alcohol before bed.
Yes, a few glasses of wine can help you fall asleep. But this will reduce the quality of sleep: you will still feel tired the next day and will often wake up at night. It is best to avoid alcohol before bed, if possible.
20. Do your children prevent you from sleeping?
If your children wake you up at night - this is a real problem. Well, everything depends on the root cause. If the child is sick and needs your constant attention, be patient. It will not last forever. The health of the child in this case is more expensive. If your children just do not sleep well because of various fears, overexcitation during the day or even for some reason - solve this problem. Find out the reason and eliminate it. If you are not able to decide for yourself - contact a child psychologist.
21. Make sure that your bedroom has the right temperature.
When you are too hot or too cold, you can not sleep. The ideal temperature in this case is 16 - 18 ° C. Some of this seems small. Well, you can bring the temperature to 20 ° C. But this is the maximum!
22. Observe the mode.
Try to go to bed at the same time every night, and get up at the same time every morning. Your body, entering a permanent regime, can work miracles! If you want to stay longer in bed on weekends - allow yourself this. There will be no harm. Your biological clock will easily return to normal again.
23. Give yourself some time to relax.
Do not expect that you will spin like a squirrel in a wheel all day, and then go to bed and immediately calm down and fall asleep. Your body needs time to relax. If you can, spend half an hour on a relaxing bath, reading a book or relaxing music.
24. Turn off the phone!
And your computer. You should not be on the alert and wait for someone to contact you when you are trying to fall asleep. When you're in bed - turn everything off!
25. Try hypnosis.
It sounds strange, but it really can be a good way out. There is a whole practice of curing psychological diseases (apnea is one of them) with the help of hypnosis. In your area there are no such specialists? Try on-line advice for individuals. There are also different books on self-improvement or self-hypnosis, which can also be one of the options. Or CDs with guides on meditation and self-hypnosis, which can also help.
26. Depression.
For some people, depression is just a real disaster. One of her "companions" is insomnia. If you think that the cause may be depression, ask your doctor if you can help you by treatment.
27. Determine your sleep rate.
It's a common opinion that we all need 8 hours of sleep per day. But studies have shown that some people are quite enough 4, and others need up to 10 hours of sleep. Try to figure out what is right for you - and stick to it.
28. Sometimes it's normal to wake up at night.
When we sleep, we actually go through 5 different stages of sleep. And it's okay to wake up at night, once you've gone through all 5 and start with 1 again! Get detailed information about the stages of your sleep and do not panic ahead of time.
29. Boost your energy.
Actually, basically these councils were set out above. But their entry into force may take some time. So if you have a need to boost energy right now - try a set of special exercises.
30. Or increase your energy with food.
There are a number of products that can inject energy almost immediately. These are energy bars, muesli, chocolate. Just do not abuse energy drinks!