We are all different, but there is something that unites us. It is a need for sleep. Sleep a person in a normal need at least six hours a day. This is the minimum for which the body has time to recover and prepare for new strains. But what if you suddenly realize that you just can not fall asleep? There is fatigue, a feeling of weakness, but sleep does not come - even cry. There are some things that relieve irritability and relieve insomnia - 13 proven methods are described below.
1. Give up coffee and strong tea in the evening
If you are susceptible to caffeine, then the last cup of coffee is allowed to yourself no later than 14.00. The fact is that caffeine in the body is delayed up to 8 hours! Actually, people who are not at all receptive to it are not that many. Suddenly you are not one of them? It is better not to take chances.
2. Relax before going to bed.
Yes, it's easy to say! Many will sigh. But there are ways! For example, a warm bath will help you. This is a proven method that works without fail. Instantly removes irritability and adjusts to positive. To help, aromatic oils, soothing bath fillers, quiet music can also come ... If wet before bedtime is not your method, you can try to write down or tell your problems on the recorder. So, clothed in a verbal form, they evaporate faster, and sleep does not take long to wait.
3. Do not eat spicy or oily
Having loaded the stomach in this way, you force it, as well as other organs of the digestive system, to work in full. To digest acute and fatty food for the body is not an easy task. You need a lot of energy, a lot of effort. What a dream! So you deprive yourself of a full night's rest.
4. Do not read the evening email
Yes, and do not look at the bills, at least an hour before bedtime. This can cause a string of restless thoughts, and those will provoke a cascade of new ones. In general, try to protect yourself from all sorts of problems. Only the presence of a "light" head will save from insomnia. In the end, the morning is wiser than the evening.
5. Alcohol before bedtime is not the best solution
Believe me, this does not relieve irritability and will relieve insomnia only for a while.
At first alcohol seems to help to fall asleep, but more often causes awakening in the middle of the night and, again, does not allow to fall asleep. This is the so-called secondary insomnia. During brief episodes of oblivion, the body does not rest at all. He has to work on removing alcohol from the blood, and this makes all systems stay awake. There is severe dehydration, you have to get up in the middle of the night to get drunk. In general, you will not be able to rest - that's for sure.
6. Ventilate the room or sleep with an open window
Fresh air will provide the brain with oxygen, which is necessary for rest. Of course, sleeping at an open window in the winter is unreal. But to ventilate the room before going to bed for at least a few minutes - quite.
7. If you can not sleep for a long time, it's better to stand up
Turning from side to side, you only get irritated and torment yourself. This drinking will not save you from insomnia - so you will not fall asleep. For some reason, the body is not set to rest, let it be better for some time to be active. Sit down, read a book, listen to music. Do something pleasant, but calm. Some in the period of insomnia sort out their collection, someone does a manicure - they say, helps to relax. And the dream comes by itself, and on a positive note.
8. Do Yoga
Such exercises help to expend physical energy and at the same time soothe. It is enough to do exercises 45 minutes a day, and problems with sleep will disappear by themselves. This, however, is not a one-time method, but it is very effective and tested by many people.
9. Move and train
As practice shows, playing sports in the second half of the day and in the early evening have a positive effect on the nervous system, and at night you sleep peacefully. The organism sometimes needs to be "pounded" a bit, so that he himself demands restoration in the form of a calm and deep sleep.
10. For half an hour before sleep include calm music
Tactics you fall asleep more quickly, and your sleep will last longer than if you were sleeping in absolute silence. This is proven, although not entirely justified. Worth a try.
11. Have sex
This is probably the best recipe for a good sleep. Hormones of pleasure, or endorphins, which are excessively produced in the body with lovemaking, relieve tension, relax and help to fall asleep.
12. Provide for yourself during the day
Get up at the same time, eat regularly, go in for sports, go for a walk. But from the habit of taking a nap after dinner or in the early evening, refuse. So the body will "get used to" that night is the time of sleep.
13. Drink an overnight herbal tea
There are even special teas of soothing action (for example, with melissa, mint or thyme). They are not only useful as a natural hypnotic, but valuable in their content of nutrients. Such tea is very tasty and will definitely save anyone from insomnia. It can (and must) drink children, even the smallest. Only it is better not to add sugar - so the benefits will be even greater.