Chronic insomnia must be managed with the help of a qualified professional. But temporary problems with falling asleep can be eliminated on your own, if you follow some rules.
A warm bath with essential oil or relaxing salt will help you fall asleep faster. Do not take a shower at night - it increases tone, invigorates. It is very good to take a walk for half an hour before going to bed: stress will be relieved, daytime impressions will soften, and your soul will become calmer.
Dinner should be moderate, not filling the stomach tightly. Two hours before bedtime, you can eat something light, for example, an apple or yogurt, so that at night the body does not feel hungry and does not provoke your awakening. It is good to drink a glass of tea with mint or oregano and valerian root at night - it will warm and relax. Warm milk with honey has a good effect on falling asleep.
Physical activity will also help regulate healthy sleep. The period from five to eight in the evening is the best time for sports. And closer to the night it is good to do crossword puzzles, sit down for solitaire, embroidery, knitting, something else that brings sleep and drives away heavy thoughts. It is good to read in bed, but not a thrilling thriller, but a calm, even boring thing that makes you yawn.
Smoking, alcohol, coffee are the enemies of sleep. Do not take them after five or six o'clock in the evening. It is better to exclude TV from the evening menu: advertising blocks only excite. Turn off the bright lights, light candles, sit looking at the flickering light and listen to soft, pleasant music. Tune in to a quiet, calm mood, to the pleasure of the upcoming deep, refreshing sleep.
It is easier to relax, to escape from problems with dark bedding (ideally - black). Avoid lush, large pillows and an overly soft mattress: it should be moderately firm, and the head should be slightly raised. It is better to fall asleep when lying on the left side: this way the body experiences a minimum of stress. Do not wait for sleep, do not worry if it does not come: worries about insomnia are much more harmful than she herself.
