Every person sometimes faces the painful expectations of the embrace of Morpheus. The causes of insomnia can be different, but the result is the same — irritability and fatigue, rapidly turning into physical and mental illness. We need good sleep like air to accumulate strength for the next day every day and maintain the normal functioning of the body. In fact, to improve sleep, make it calm and strong is not so difficult. How — tell Healthyinfo.
The main causes of sleep disorders
Many people panic after they show signs of a sleep disorder. You should not immediately run to the pharmacy for sleeping pills, because they are addictive, and then it is almost impossible to fall asleep naturally. First you need to determine the cause of insomnia, or asomnia, and then restore normal sleep on your own.
Falling asleep can be prevented by such reasons:
The human biological clock is set to a certain mode. If you go to bed earlier or later than the optimal time, the body will malfunction, resulting in insomnia. Therefore, it is best to accustom yourself to an organized daily routine, go to bed and get up at the same time.
Sleep disorders are often caused by malnutrition. Fatty, salty or spicy foods in the evening can be a problem for normal falling asleep and sound sleep. Coffee and alcohol provoke insomnia 2–3 hours before a night’s rest. Drowsiness is caused by foods containing melatonin.
Just in the evening, many begin to experience a peak of experiences for everything that happened during the day. Exciting memories and disturbing thoughts often do not allow you to fall asleep peacefully.
Scientists have found that heat is one of the most common causes of insomnia or poor sleep quality. The air temperature in the bedroom should be no more than 20–22 degrees. In this case, the room must be ventilated.
Often the catalysts for this problem can be uncomfortable sleeping conditions: an uncomfortable bed, high levels of light or noise, unpleasant tactile sensations from bedding, various smells.
In addition, sleep disorders cause various diseases, an inactive lifestyle. Sometimes a number of reasons are associated with insomnia. However, each of us, if desired, can eliminate any provoking factors and improve sleep.
Fight insomnia, change habits
To get rid of insomnia, you need to follow certain rules and change some of the habits that contribute to sleep disorders. Somnologists recommend:
Do not go to bed with a load of daytime experiences, go to bed only with positive thoughts, the morning is wiser than the evening.
You should not watch heartbreaking, frightening or funny films that disturb the psyche before going to bed. It is best to read a book on a calm topic.
Make it a habit to take a walk every day 2–3 hours before bedtime.
Observe the sleep and wakefulness regimen, adhere to the “clear up” and rise time set for yourself, even on weekends. The average sleep duration is 7–9 hours per day. If possible, do not give up a thirty-minute afternoon “bonus sleep” if you still had to go to bed after midnight for a couple of days.
Do not wait for the embrace of Morpheus, tossing and turning from side to side. This is a bad habit. If you couldn’t fall asleep in 15 minutes, get up and do what you love, read, listen to relaxing music, etc. Only when you really want to sleep, go to bed.
Do not eat 2–3 hours before bedtime, do not drink alcohol and coffee. For dinner, it is better to eat milk porridge, cottage cheese, vegetable salads, fish, and flour products in moderation. Before going to bed, you can drink a glass of kefir or warm milk with honey.
2 hours before bedtime, take a break from smartphones, laptops and other gadgets that, with the glow of screens, excite the nervous system and negatively affect the retina, which prevents the production of melatonin, the sleep hormone.
Take care of your comfort so that the bedding and bed are fully adapted to your requirements. Put your bedroom in perfect order, exclude the presence of unpleasant odors, scattered things and dust. Ventilate the room every day and draw the curtains at night, as well as eliminate sources of noise.
Go in for sports 3–4 hours before bedtime, as physical activity and healthy sleep are complementary concepts. Get rid of the bad habit of lying passively on the couch and taking a nap for half a day.
After dinner, take a warm bath with your favorite essential oil or soothing decoctions of lemon balm or calendula. In the process, you can listen to relaxing music and enjoy the smell of aroma candles. After the bath, it is useful to drink chamomile tea and meditate. It’s just beauty for a good sleep!
In addition, today there are special applications in mobile phones that help normalize sleep by monitoring its quality and duration. For example, you can use the Sleep on cue or SleepBot apps.
A good night’s rest is a guarantee of beauty and health
Chronic lack of sleep can lead to serious health problems, and as a result, to loss of beauty. In addition to absent-mindedness, memory impairment, decreased work capacity, the risk of developing cardiovascular diseases, including stroke and heart attack, increases.
Sleep disorders and beauty are absolutely incompatible, since chronic fatigue is reflected in the face, bruises appear under the eyes, skin fades and hair weakens. Against the background of a deterioration in metabolism, obesity can develop. Depression due to chronic insomnia kills the beauty of the body and soul. Therefore, it is necessary to adhere to the recommendations of somnologists and radically change some habits. If you can’t get back a healthy sleep on your own, you should consult a doctor.