Everyone is sometimes faced with painful expectations of Morpheus’ embrace. The causes of insomnia can be different, and the result is one – 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, it is not so difficult to establish a dream, to make it calm and strong. How to tell HealthApple.
The main causes of sleep disorders
Many people panic after they show signs of sleep disorders. You should not immediately run to the pharmacy for sleeping pills, because they are addictive, and then fall asleep naturally is almost impossible. First you need to determine the cause insomnia, or asomnia, and then restore normal sleep.
The following reasons can interfere with falling asleep:
- Unstable mode
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 fail, resulting in insomnia. Therefore, it is better to accustom yourself to an organized daily routine, go to bed and get up at the same time.
- Food
Sleep disorders are often caused by poor nutrition. Fatty, salty or spicy foods in the evening can be a problem for normal sleep and sound sleep. Insomnia is provoked by coffee and alcohol 2-3 hours before bedtime. Drowsiness is caused by foods containing melatonin.
- Excess of impressions
Just in the evening, many begin the peak of experiences for everything that happened during the day. Exciting memories and thoughts often keep you awake.
- air temperature
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. At the same time the room must be ventilated.
- Comfort
Often the catalysts for this problem can be uncomfortable sleeping conditions: uncomfortable bed, high light or noise, unpleasant tactile sensations from the bed linen, various odors.
In addition, sleep disorders cause various diseases, 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.
We fight insomnia, change habits
To get rid of insomnia, you need to follow certain rules and change some 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 crazy, scary or funny movies that excite the psyche before going to bed. It is best to read a book on a quiet topic.
- Make it a habit to walk every day for 2-3 hours before bedtime.
- Adhere to sleep and wakefulness, adhere to the set time for “shutdown” and rise, even on weekends. The average sleep duration is 7-9 hours a day. If possible, do not give up the afternoon thirty-minute “sleep bonus”, if you still had a couple of days to go to bed at midnight.
- Do not wait for Morpheus’ embrace, turning from side to side. This is a bad habit. If you can’t fall asleep in 15 minutes, get up and do your favorite thing, 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, cheese, vegetable salads, fish, in moderation – flour products. Before going to bed you can drink a glass of yogurt or warm milk with honey.
- Take a break from smartphones, laptops and other gadgets 2 hours before bedtime, which excite the nervous system and negatively affect the retina, which prevents the production of melatonin – the sleep hormone.
- Take care of the comfort so that the bed and the bed fully meet your requirements. Put the bedroom in perfect order, eliminate the presence of odors, scattered things and dust. Ventilate the room every day and stop the curtains at night, as well as eliminate sources of noise.
- Exercise 3-4 hours before bedtime, as physical activity and healthy sleep are complementary. Get rid of the bad habit – passively lying on the couch and dozing off.
- Take a warm bath after dinner 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 scents of scented candles. After the bath it is useful to drink chamomile tea and meditate. It’s just beauty for a good night’s sleep!
In addition, today there are special applications in mobile phones that help to normalize sleep by tracking its quality and duration.
A full night’s rest is a guarantee of beauty and health
Chronic sleep deprivation can lead to serious health problems and, as a result, loss of beauty. In addition to inattention, memory impairment, reduced efficiency, increased risk of cardiovascular disease, including stroke and heart attack.
Sleep disorders and beauty are completely incompatible, as chronic fatigue is reflected on the face, bruising under the eyes, dull skin and weaken hair. Obesity can develop against the background of deteriorating metabolism. Depression due to chronic insomnia kills the beauty of body and soul. Therefore, it is necessary to follow the recommendations of somnologists and radically change some habits. If you are unable to regain healthy sleep on your own, you should see a doctor.
