Lack of sleep after a cou­ple of days begins to affect the state of health, per­for­mance and con­cen­tra­tion. The sit­u­a­tion is all the more offen­sive when you lie in bed for an hour, and anoth­er, and some­times even a third, and sleep is still not in one eye. And the clos­er the time of the alarm, the greater the despair, the more rest­less the dream will be, into which you will final­ly be able to fall.

Preparation for sleep

There are many tips, fol­low­ing which you can not only reduce the time to fall asleep, but also make it more enjoy­able, and the dream itself will be calm and give pre­cious rest. As part of first aid, it is nec­es­sary to cre­ate a suit­able micro­cli­mate in the room. Do not allow it to over­heat above 18–20°C, ven­ti­late it well before going to bed.

The last meal should be com­plet­ed no lat­er than 3 hours before going to bed. More­over, hard-to-digest foods — meat, fat­ty foods - it is bet­ter to exclude from the evening diet. It is also bet­ter to move sports in the morn­ing, and in the evening, if the weath­er per­mits, go for a walk. A lit­tle alco­hol can help to relax — 1 glass of wine or 1 glass of beer, but real­ly only one for insom­nia pre­ven­tion and not a drop more. How­ev­er, if you have per­ma­nent prob­lems with sleep, it is bet­ter to refuse alco­hol alto­geth­er. As well as from caf­feine in any form — cof­fee, coca-cola, etc. It is bet­ter to drink a cup of warm milk with hon­ey or some herbal tea. There are spe­cial col­lec­tions of herbs that improve sleep. If you like their taste, why not…

But what should be avoid­ed is sleep­ing pills bought with­out the advice of a doc­tor, on your own at your own per­il and risk. It is dif­fi­cult for a non-spe­cial­ist to find the right dosage, in addi­tion, uncon­trolled use of sleep­ing pills for a long peri­od can lead to even more severe insom­nia.

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ai generated, cat, animal
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french bulldog, dog, 4k wallpaper

Sleeping exercise

There is an exer­cise that helps you quick­ly retreat into the arms of Mor­pheus. To per­form it, you need to lie in bed, turn on your back, stretch your arms along the body. Put the palms of both hands togeth­er at the lev­el of the abdomen, pull them to the chest (looks like you are going to pray), raise your elbows up, low­er your hands to their orig­i­nal posi­tion. Repeat 20–30 times with­in a minute.

Night awakenings

If you woke up in the mid­dle of the night and can’t sleep, the first thing you should do is stop being ner­vous. Stay in bed, turn on relax­ing music or your favorite audio­book, maybe even some­thing to eat or drink a glass of milk. If that does­n’t work, try a lit­tle trick called “freeze and warm.” Pull off the blan­ket, fold­ing it so that the heat does not escape from under it. Stay­ing open, wait until you feel cool, then go back under the cov­ers. This method works 90% of the time. And the next night you will sleep much more peace­ful­ly, because you will know that the prob­lem with falling asleep no longer exists for you.

By Yraa

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