How to make sleep sound and refreshing: 6 ways, the secrets of healthy dreams

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A sound sleep, after which a per­son wakes up in the morn­ing cheer­ful and ready for a new day — this is what many strive for, but not every­one suc­ceeds. Sleep dis­tur­bance is one of the most com­mon com­plaints that peo­ple turn to doc­tors of var­i­ous spe­cial­ties. There are more than enough rea­sons that pre­vent you from falling asleep and hav­ing a good night’s sleep. In some cas­es, you just need to mod­i­fy your lifestyle, buy a new pil­low and bed linen, in oth­ers, resort to herbal reme­dies or alter­na­tive med­i­cine meth­ods. How­ev­er, some­times it can hap­pen that the cause of insom­nia is a very spe­cif­ic dis­ease, and one can­not do with­out ade­quate treat­ment with mod­ern med­i­cines. What can help a per­son enjoy a sound and sweet night’s sleep? Inves­ti­ga­tion from Healthy­in­fo.

Method 1. Modifying the conditions for a night’s sleep

Modification of conditions for night sleep

This is the very first method of deal­ing with insom­nia, and some­times just one is enough. In order for the sleep to be strong and refresh­ing, the bed­room must meet cer­tain con­di­tions:

    The bed should not be too soft. The ideal mattress is orthopedic. It usually has varying degrees of stiffness on both sides. As a result, you can choose the one that best suits a particular person.
    The pillow should also not be too soft, but rather orthopedic. Feather filler is a thing of the past, and it is increasingly being replaced by modern (bamboo) filler. In pillows, blankets or mattresses that are filled with down, wool or feathers, unwanted tenants (mites, bedbugs) quite often appear, in addition, they have increased allergenicity.
    Bed sheets. There are people who can not fall asleep in a bed covered with dark or too bright linens, the abundance of drawings also does not contribute to relaxation. Ideal shades are light, pastel, matte or cream.
    The bedroom should not be hot. The optimal conditions for a night’s sleep are an air temperature of 16–20 ° C and a humidity of at least 50%. Dry and hot air, which often fills rooms after central heating is turned on, dries out the mucous membranes of the respiratory tract. Insomnia may occur due to nasal congestion or headache.

Method 2. Do not eat before bed

Don't eat before bed

Many peo­ple know that you should not abuse exces­sive amounts of food before bed­time. Why is this unde­sir­able? Dur­ing sleep, all process­es in the human body go into slow mode. How­ev­er, if the stom­ach is filled to capac­i­ty with food, espe­cial­ly if these are such “heavy” foods as fried meat, pota­toes, a dozen pies with cab­bage, he does not have to dream of any rest. He is forced to work half the night in his usu­al mode and will cer­tain­ly take revenge on his mas­ter with the appear­ance of insom­nia.

Ide­al­ly, the last meal should be 3 hours before going to bed. Do not eat after 18 is rel­e­vant only for those who go to bed at 21 o’clock. For those who like to retreat into the arms of Mor­pheus lat­er, din­ner can be resched­uled for a lat­er time, but no lat­er than 21:00.

The last meal should be light: it can be boiled or steamed veg­eta­bles, fruits, cot­tage cheese and cheese, yogurt, kefir, a cou­ple of slices of whole grain bread. It is ide­al to go to bed with a feel­ing of slight hunger.

Method 3. Water procedures

Water procedures

A few min­utes in a warm bath or relax­ing show­er is one of the best ways to calm your ner­vous sys­tem. All the prob­lems of the past day remain in the past and for a few min­utes you can for­get about every­thing in the world. There­fore, if you can’t fall asleep for a long time at night, you can try water pro­ce­dures.

Method 4. Aromatherapy

aromatherapy

The use of essen­tial oils can be attrib­uted to one of the most ancient areas of alter­na­tive med­i­cine. These com­pounds are high­ly con­cen­trat­ed sub­stances that should nev­er be applied direct­ly to the skin, as there is a high risk of burns. How­ev­er, low con­cen­tra­tions of essen­tial oils in the air can act on the ner­vous sys­tem, pro­mot­ing relax­ation and mak­ing it eas­i­er to fall asleep.

It is impor­tant to con­sid­er that these sub­stances have dif­fer­ent effects: some calm, while oth­ers, on the con­trary, excite. And their incor­rect use can lead to the oppo­site effect: all night long there will be a desire to tidy up the apart­ment, do exer­cis­es or move fur­ni­ture. There­fore, before you buy any essen­tial oil, you need to study all its pos­si­ble effects.

There are var­i­ous ways to con­vey essen­tial oils to a per­son, which are used in aro­mather­a­py:

    Aroma medallion. A few drops of oil are dropped into the locket and hung next to the bed.
    Applying a substance to various materials, for example, to a scarf, cotton wool, napkin. These items are placed near the bed.
    Oil burner. It is sold in specialized stores and is suitable for experienced aromatherapy lovers.
    Massage with essential oils. Once again, it is worth noting: you can not apply them directly to the skin. Usually, a few drops of essential oil are introduced into the base cosmetic (almond, avocado, olive, etc.), and the resulting mixture is used during the massage.
    Aromavanna. This is the most pleasant way of aromatherapy, which combines the beneficial effects of essential oils and the relaxing effects of taking a bath. Oils can be dripped directly into the water, or you can first enrich cosmetic oil with them, and then also add it to the bath.

Method 5. Soothing herbs

Calming herbs

Med­i­c­i­nal prepa­ra­tions based on the fol­low­ing plants have a hyp­not­ic effect:

    Melissa officinalis,
    dill garden,
    creeping thyme,
    Thyme,
    Oregano ordinary,
    Hop,
    Valerian,
    Motherwort.

There are var­i­ous ways to use these prod­ucts: you can brew them with hot boil­ing water and take them short­ly before bed­time, accord­ing to the instruc­tions for use (it is usu­al­ly includ­ed in the pack­age, or writ­ten direct­ly on it), or you can add plants to the bath that you plan to take before bed­time. Some of them, such as valer­ian or moth­er­wort, are also sold in tablet form.

How­ev­er, it must be remem­bered that, despite the gen­er­al mis­con­cep­tion, med­i­c­i­nal herbs are also seri­ous reme­dies. They can inter­act with med­ica­tions, cause over­dose and addic­tion. There­fore, such moments should be clar­i­fied with a doc­tor.

Method 6. Sleeping pills

sleeping pills

This is the most extreme method, which is resort­ed to in the case when all the pre­vi­ous ones were inef­fec­tive. The fact is that most of the sleep­ing pills are addic­tive, men­tal depen­dence. That is, with a sharp ces­sa­tion of treat­ment, a per­son may devel­op a with­draw­al syn­drome (it is sim­i­lar to the with­draw­al syn­drome in peo­ple with alco­hol depen­dence). In addi­tion, these drugs have a depress­ing effect on the ner­vous sys­tem, have var­i­ous side effects, and inter­act with oth­er drugs. There­fore, they should be pre­scribed exclu­sive­ly by a spe­cial­ist: a gen­er­al prac­ti­tion­er or a neu­rol­o­gist.

The main groups of sleep­ing pills:

    Benzodiazepines (phenozepam, diazepam, lorazepam),
    barbiturates (phenobarbital, sodium etaminal),
    Melatonin receptor antagonists (ramelteon, tasimelteon).

Oth­er groups are appoint­ed much less fre­quent­ly. It should also be not­ed that the hyp­not­ic effect is one of the side effects for drugs that are used to treat dis­eases that are not relat­ed to sleep (first-gen­er­a­tion antial­ler­gic drugs — suprastin, diphen­hy­dramine, taveg­il).

Sound and refresh­ing sleep is the key to a suc­cess­ful day. Sweet dreams wish you por­tal Healthy­in­fo.

ai generated, nature, woman
realism, odalisque, woman
child, baby, cute
ai generated, woman, bed
bed, bedroom, room

Der­ma­tovenere­ol­o­gy. Nation­al lead­er­ship / ed. Yu. K. Skrip­ki­na, Yu. S. Buto­va, O. L. Ivano­va - 2014

By Yraa

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