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Every night, 1/5 of the world population suffers from insomnia.
In Russia, every second unhappy with the quality of sleep. According to psychologists, the main cause of sleep disturbances - nervous stress, stress, mental overload. All of this we now have enough. How can you get rid of insomnia, read the article useful tips and good medical folk remedies.
People with increased nervous irritability disturbed sleep even on the most trivial reasons. Insomnia can be a long, exhausting, shallow sleep when accompanied by vivid dreams, sometimes nightmares.
It can be caused by various diseases of a general nature, which accompanies or circulatory disorders of the nervous system and fits of coughing, shortness of breath. Most often suffer from insomnia people are constantly involved and a lot of mental work.
Among them, a lot of fans of ginger itself strong tea, coffee or alcohol. But it is only for a time relieves fatigue, fatigue is not removed, and continues to grow. Lack of sleep, of course, creates a lot of problems.
The person becomes irritable, it increases stress and depression, weakened immunity to viral infections, reduced working capacity. Meanwhile, the need for sleep is quite individual.
For example, Churchill slept six hours a day, Peter I was satisfied with five, and the inventor Edison was enough for the rest of the two hours. So there is no single formula.
Permitted considered sleep duration of 5, 5 to 9 hours. In the normal state of the body to sleep better at the back or stomach. If you feel that the food is not digest completely, you should sleep on his right side. Only in this position, the body more easily enter the food from the stomach into the duodenum 12.
Our body works in a cyclic rhythm, the cycle - approximately 25 hours. It is our internal clock, which affect the body temperature, metabolism, and, of course, the quality of sleep.
They react to light and darkness, and it is absolutely necessary for the body to synchronize it with the outside world. In the old days, when the only source of artificial light were candles, things were better.
Because then people are much more followed the natural rhythm - went when it was getting dark, and got up when dawn. Long winter nights, they slept longer than the short summer. And is it important. For any violation of the progress of the internal clock - light, stress or any kind of activity going on after midnight - a negative impact on sleep.
How can you get rid of insomnia
As the action of the internal clock of the body produces hormones necessary for us and chemicals. The best way to keep the body's natural rhythm - getting up in the morning at the same time. Even on weekends!
The body needs a certain daily routine, and you can completely customize their internal clock so that you will go to sleep every night at the same time. Each "sufferer" is looking for a way to save that is suitable for him.
However, we must remember one rule: in any case, do not abuse sleeping pills. They lead to addiction. Two weeks later, insomnia returns, but this time with a vengeance.
To get rid of, convince myself that nothing terrible happens, and try to be sure to relax. Then stand and laid harassing thoughts on paper. It is likely that after this problem is already tormenting you will not interfere with sleep.
In the case when the problem is serious enough, try to consult with anyone, or at least talk.
Useful tips medics
- Keep the bedroom normal temperature (16-19 ° C). If the room is too hot or too cold, it will be difficult to fall asleep. Some insomniacs take assistant heating pad or warm socks.
- Warm (not hot!) Bath has a calming effect. Add a handful of sea-salt bath or aromatic oil. For example, lavender and light the candles. Remain in the bath for at least 15 minutes. We perform this procedure every night for as long as your internal clock is not set up on sleep in the desired time.
- Avoid heavy meals, vigorous exercise and alcohol for at least four hours before bedtime. However, the reduction in blood sugar can cause insomnia, so a snack two hours before going to bed do a good job.
- Do not smoke! Smoking stimulates the production of adrenaline. Do not eat after 16.00 caffeinated drinks. Instead, drink camomile tea, well known for its relaxing properties.
- Do not watch TV before going to bed, full of negative information and stimulating the nervous system, it is better to listen to good relaxing music.
- Make sure that near the head of the bed there are no household appliances. Electromagnetic radiation can contribute to sleep disruption.
- Light is known to activate the daily production of hormones. Therefore, take care that your bedroom is dark enough. If the middle of the night you have a need to get out of bed, careful not to put the light on, as this may disorient your internal clock. In contrast, when you want to quickly wake up and recharge your batteries, open your curtains and wait for a while at the window.
The good folk remedies
:
- Drink at night glass of hot sweet water or warm milk, but not tea.
- It is very good rubbing oil into the occipital hole and rubbing oil of the joints, hands and heels.
- Honey is the best sleeping pills. When insomnia and strong nervous excitability dissolve in a glass of boiled water a teaspoon of honey and the juice of half a lemon. Drink 3 times.
- If it is caused by high blood pressure, you can drink cucumber pickle with honey: a tablespoon of honey in a glass of brine.
- Drink a glass of hot overnight infusion of valerian (root 1 teaspoon per cup of boiling water for 20 minutes, drain).
- Spread of foot and lower leg pine oil, put on clean socks. - Well calms the nervous system and causes a deep sleep tops infusion of mugwort. 50 g of wormwood pour a glass of boiling water for 20 minutes, strain and take a quarter cup three times a day.
- It is possible to prepare a drink from the seed of dill, boiled in Cahors or port. 50 g of seeds cook on low heat for 0, 5 liters of wine before going to bed and take 50-60 ml. The broth can be done on water.
- When insomnia, headaches, nervous excitement tablespoon fennel seeds to insist on 0, 5 liters of boiling water, strain and drink a third cup three times a day.
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To get rid of insomnia have a very simple and proven way
.
Instead of thinking: "Soon the night and again I did not sleep, will suffer from insomnia." You are in for the day to repeat simple and useful phrases: "Every night I go to sleep easily and quickly go to sleep, nice and peaceful sleep, I dream of a pleasant and romantic dreams (Useful, therapeutic, predictive, prophetic dreams, despite what you need)."
Going to bed, you turn off the inner monologue, all thoughts of the past and the future, which actually do not allow you to sleep. Repeat the phrase, and start meditation:
"I am healthy, I have good health, my body heals, heals, rejuvenates, clean. I am a young, beautiful, graceful and charming. I'm happy, lucky and fortunate, I have always and in all luck. I am rich, I have a lot of money. I love and loved. I quit smoking ... "And so on ...
Soon you will not only get rid of insomnia and become quickly fall asleep and start getting everything you want in their meditations.
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