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The best ways to fight insomnia
Last reviewed: 01.07.2025
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Insomnia visits each of us from time to time. The reason for this can be both psychological problems and chronic diseases. An important factor influencing sleep disorders is a person's lifestyle. For example, stress received at work can disturb a person's consciousness all night, not allowing him to have a good rest and restore his strength.
In addition, often when coming home, a person sits down in front of a computer monitor or turns on the TV. Many people think that this way they will be able to distract themselves and calm down. However, the brain reacts to noise and light by reducing the production of melatonin. And according to researchers, melatonin reduces the time allotted to falling asleep.
Web2Health offers some tips to help you combat insomnia without taking any sleeping pills.
During the day
Regular exercise can help you avoid problems falling asleep. According to scientists from the University of Pittsburgh, a great way to stimulate sleep is… physical activity before bed. However, this is individual for each person, so, just in case, exercise at least two hours before bed.
Two hours before bedtime
Dim the lights or simply turn off all the bright lights in the bedroom. This will help you get ready for a night's rest. You can take a bath, which will relax your body, or do something that always calms your nerves and makes you feel peaceful.
One hour before bedtime
If you can't fall asleep without the obligatory procedure of checking your email or visiting social networks, then think about purchasing a protective filter for the screen of your tablet or mobile phone. The bright light emitted by these gadgets is very harmful and provokes sleep disorders.
Half an hour before bedtime
If the embrace of Morpheus is still far from you, then turn on some quiet, relaxing music or read a book. This will help you abstract yourself from thoughts about work and problems and will act as a sleeping pill. Moreover, regularly reading a book before going to bed acts as a kind of signal telling the body that it is time to rest.