Excessive fatigue, coupled with nervous tension, sometimes cause insomnia. We learned how to regain a healthy sleep at night and cheerfulness in the morning.
Photo by Frank Herholdt
The daily stress that we are exposed to at work, on public transport, at home, or even just listening to the news on the radio is, alas, the worst enemy of our health. According to research, stress not only develops irritability and chronic fatigue, but also contributes to partial or complete loss of sleep.
Almost every one of us has trouble sleeping from time to time, and this is understandable: we live in a frenzied rhythm, under the yoke of daily colossal emotional and psychological stress. It would seem that the more we are piled on, the better we should sleep — because the body needs rest so much. But, paradoxically, everything happens exactly the opposite: the higher the voltage, the worse we sleep.
With constant nervous tension, you risk getting not only insomnia, but also periodic migraine attacks. And besides (if you still manage to fall asleep from time to time) — and nightmares that exhaust no less than daytime ones. Is it possible to learn to sleep normally if our whole life is full of stress?
Get ready for bed
After returning home, try to stay in complete silence for a while, ask your loved ones to behave calmly and, if possible, not to make noise, and if you have a separate room, stay there until your nervous state after work stabilizes. For greater effect, you can close your eyes or turn off the light.
Try to give up the TV in the evening, It’s better to postpone this activity to the morning — any technique has an exciting and exciting effect, and before going to bed you need to bring the body into the most relaxed state.
If the weather is favorable, take a short walk. It is not necessary to go to the park and wander among the trees for several hours — it will be enough to do a few laps around your area — fresh air helps to relax not only your nervous system, but also the whole body.
After a walk (or instead of it), you can take a warm bath. Remember that the water temperature should not be too high — hot water treatments can provoke headaches and a feeling of general malaise. In water , you can dissolve a bubble bath with a pleasant smell for you or a few drops of an infusion of medicinal herbs — they will act on you as a natural sleeping pill .
Monitor food intake
A heavy dinner harms not only the quality of your sleep, but also your figure, so you should give up a lot of food. Try to organize the last meal no later than three hours before bedtime. In addition, your evening menu should not contain any fatty, spicy, or too sweet food, otherwise it simply will not have time to digest before you go to bed, and instead of pleasant dreams, heaviness and heartburn await you. So limit yourself to yogurt, cottage cheese or a couple of ripe fruits so that the food is absorbed in your body and does not interfere with a sound sleep.
The process is running
Try to go to bed at the same time every day. Otherwise, your body will simply get confused, the internal clock will lose track of time, and the time of your going to bed will stretch for an indefinite number of minutes or even hours.
Go to sleep only when you really feel tired, both physically and psychologically.
Doctors recommend sleeping in separate beds, because different people prefer different comfort conditions for sleeping. Some like soft mattresses, others — hard, some like to sleep in warmth, and others in coolness. Marital feelings vote for a double bed, elementary convenience — for twin single beds.
A good way to cope with insomnia can be… an open window. Give yourself a good freeze, so that you want to wrap yourself in a blanket with your head. As soon as you get under the covers, sleep will come immediately.
Lie in bed, completely relaxed, without opening your eyes — after all, the rest process of your body has already begun. For a quick onset of sleep, when going to bed, mentally imagine the constantly repeating number 3.