It is good to sleep at night - the dream of every third adult Russian. Instead, every third night either wakes up often, or long can not fall asleep, or wakes up before dawn and stares at the ceiling, or both, and the third. "The reasons for insomnia are different - illness, stress, violation of the regime - but there are general recommendations, observance of which in most cases will help you overcome insomnia," said the therapist Alexander Borshchev.
Everyone knows that you do not have to eat up at night. If you manage to apply this knowledge in practice, many problems with sleep will go away. Similarly, I do not advise you to use alcohol or beer as a sleeping pill. Perhaps you will really fall asleep quickly, but after a while you will start to toss, wake up and the body will remain without rest, because instead of recovering, he will have to work by processing alcohol.
Before going to bed, it is good to take a warm bath with a few drops of lavender oil. Someone to relax will help a short walk or a little exercise, or a few breathing exercises from the arsenal of yoga.
The bed should stand in the quietest place. Any sounds above 40 decibels - slamming the doors, car alarms, dog barking - will not give you a full sleep. And be sure to ventilate the room before going to bed. The optimum temperature in the bedroom is 16-18 degrees.
It is good to drink a mug of hot tea with a lemon, melissa or vervain. However, tea can be replaced with a glass of milk with honey or chocolate. As the blood sugar level decreases during the night, which leads to sleep anxiety, storing glucose beforehand does not hurt.
And do not get used to falling asleep under a working TV or radio. After all, you still have to wake up to turn it off and fall asleep again. It's best to start training yourself for sleep. That is, go to bed always at the same time and, having calculated the optimal sleep time for you, stick to this regime even on weekends. "
pravda.ru