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Full sound sleep is nec­es­sary for nor­mal life. But some­times there are dis­tur­bances asso­ci­at­ed with sleep. For exam­ple, insom­nia or sen­si­tive weak sleep. How to deal with such a con­di­tion? What to do before bed to fall asleep quick­ly and not wake up sev­er­al times in the mid­dle of the night?

What should be done before bed?

First of all, you need to pre­pare the room. What needs to be done for this? Before going to bed, be sure to ven­ti­late the room. An influx of fresh air is nec­es­sary for qual­i­ty rest. Also, dim the lights. After all, bright light­ing does not con­tribute to relax­ation and rest.

It is also impor­tant to pre­pare the bed. It is best to pur­chase an ortho­pe­dic mat­tress or pil­low. This will allow you to com­fort­ably sit on the bed and real­ly relax while you sleep. Bed linen should be made from nat­ur­al fab­rics.

In addi­tion, you should pre­pare your­self. Before going to bed, go for a walk. Even a short twen­ty-minute walk will allow you to relax, get rid of exces­sive fatigue, reload your thoughts, sat­u­rate the body with oxy­gen. You can walk with your spouse, with a friend, alone or with a dog.

Anoth­er way to relax before going to bed is water treat­ments. You can take a bath with fra­grant salts, essen­tial oils, or even a reg­u­lar show­er (but it should not be a con­trast).

An hour before bed­time, you should for­get about work or com­put­er games. It is very impor­tant that dur­ing these hours the pas­time is calm and pas­sive. You can read a book, watch a light movie, lis­ten to calm music. But cor­re­spon­dence, watch­ing the news, talk­ing on Skype — all this strains, and does not unload the brain.

The bot­tom line is that before going to bed you need to relax, dis­con­nect from prob­lems, for­get about work tasks and trou­bles. And for this, any relax­ing activ­i­ties and pro­ce­dures are suit­able. This will help you fall asleep quick­ly.

Natural sleeping pills for sweet sleep

Natural sleeping pills for sweet sleep

If sleep comes quick­ly, but awak­en­ing is pos­si­ble dur­ing the night, then it is worth try­ing nat­ur­al sleep­ing pills. A sweet dream is pos­si­ble only with the right choice of such a rem­e­dy.

What can be used? A very effec­tive rem­e­dy is warm milk. This drink con­tains the amino acid tryp­to­phan, which helps pro­duce sero­tonin. And this hor­mone, in turn, affects the qual­i­ty of sleep.

Anoth­er rem­e­dy is hon­ey with water (sweet water is for sweet sleep). What is the ben­e­fit of this drink? It’s sim­ple: hon­ey water soothes. But you need to drink it at least half an hour before bed­time, oth­er­wise it will not have time to act and you will have to suf­fer in bed for thir­ty or more min­utes.

Here are some more nat­ur­al sleep­ing pills:

  • pump­kin — a lit­tle pump­kin should be boiled for 10–15 min­utes. Strain and add a spoon­ful of hon­ey. You should drink a third of a glass every evening before going to bed;
  • lemon balm or mint — pour boil­ing water over the grass and leave for an hour, then strain. Drink this drink half an hour before bed­time. Pro­por­tions: two tea­spoons of herb per glass of water;
  • vibur­num — 5 g of vibur­num should be poured with 150 ml of cold water. Leave for half an hour, then cook for anoth­er thir­ty min­utes over low heat. Cool and strain. You can drink 50 ml a cou­ple of times a day after meals;
  • chamomile — pour a tea­spoon of flow­ers with a glass of boil­ing water, leave for half an hour. Strain the result­ing infu­sion and drink half a glass before going to bed. If desired, you can add a lit­tle hon­ey;
  • oregano — this plant also helps to cope with bad sleep. It is nec­es­sary to pour 200 ml of boil­ing water two tea­spoons of herbs. Infuse for 20–30 min­utes, strain. Every evening, drink half a glass of warm infu­sion;
  • cher­ry juice — half a glass of such a drink will def­i­nite­ly give a hyp­not­ic effect.

It must be borne in mind that any herb can cause aller­gies. There­fore, you should start tak­ing such drugs care­ful­ly, with a small dose. If there are no side effects, you can increase the dose. The same is true for hon­ey. This prod­uct is a strong aller­gen, so you need to use it care­ful­ly.

Foods to help manage insomnia

Foods to help manage insomnia

Nutri­tion is also impor­tant. After all, fat­ty, spicy food irri­tates, leads to heav­i­ness in the stom­ach and, of course, to insom­nia. In gen­er­al, nutri­tion through­out the day should be com­plete, the diet should be bal­anced. But there are some nuances.

For deep and sound sleep, it is nec­es­sary to intro­duce foods that are rich in car­bo­hy­drates into the diet. But this does not mean that you have to eat choco­late and cakes. It is bet­ter to choose cere­als, fruits, whole grain bread. In addi­tion, the menu should con­tain foods high in B vit­a­mins. You can find them in veg­eta­bles, liv­er, beef, cheese, rye bread, nuts, dried fruits, fat­ty fish. Nec­es­sary for excel­lent sleep and mag­ne­sium with cal­ci­um. These sub­stances are found in sesame, cocoa, buck­wheat, bananas, milk, cheese, fish, herbs, turkey meat.

In your diet for sleep prob­lems, you should add foods such as:

  • oat­meal;
  • cher­ry;
  • eggs;
  • bananas;
  • almond;
  • hon­ey;
  • chick­peas;
  • cheese;
  • milk.

It is impor­tant to make the right menu. So, in the morn­ing it is best to con­sume com­plex car­bo­hy­drates, at lunch — pro­tein foods, veg­eta­bles and fruits, and in the evening you should give pref­er­ence to eas­i­ly digestible pro­teins, as well as veg­eta­bles. Meals should be var­ied, but tak­ing into account the pecu­liar­i­ties.

A sam­ple menu for insom­nia can be com­piled as fol­lows:

  • break­fast: oat­meal in milk with berries, a slice of cheese and fresh­ly squeezed juice;
  • snack: banana, berry and almond smooth­ie;
  • lunch: veg­etable soup, liv­er stewed with veg­eta­bles, cocoa;
  • after­noon snack: yogurt;
  • din­ner: scram­bled eggs with fish pieces and herbs, cher­ry juice;
  • before bed­time: herbal tea or a glass of milk.

In the evening, you should give up sweets, it is bet­ter to eat some dried fruits or fresh sweet fruit. If you real­ly want some­thing sweet, you can make a fruit smooth­ie or drink a cup of mint tea with a spoon­ful of hon­ey. A sweet dream will not come if you eat cakes and sweets for the night.

Nutri­tion is very impor­tant for a full and sound sleep. But do not for­get about oth­er ways: nat­ur­al sleep­ing pills, relax­ation. Phys­i­cal activ­i­ty dur­ing the day is also use­ful, but it should not be exces­sive. You can try dif­fer­ent ways and meth­ods that will help you get a good night’s rest dur­ing sleep. Some­thing is sure to fit.

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