The best ways to combat insomnia
Last reviewed: 23.04.2024
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Insomnia occasionally visits each of us. The reason for this can be both psychological problems and chronic diseases. An important factor affecting sleep disturbance is the person's way of life. For example, the stress received at work can agitate a person's consciousness all night, without giving him a good rest and restoring his strength.
In addition, often coming home, a person sits in front of a computer monitor or turns on the TV. Many people think that this way they will be able to relax 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, which is allotted to fall asleep.
ILIVE offers several tips that will help in the fight against insomnia without taking any sleeping pills.
During the day
Regular exercise will help to avoid problems with going to sleep. According to scientists from the University of Pittsburgh, an excellent way to stimulate sleep is ... Physical activity before bed. However, for each person this is individual, so, just in case, do at least two hours before bedtime.
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Two hours before sleep
Dampen the light or just turn off all the bright lights in the bedroom. This will help tune in for a night's rest. You can take a bath that will relax the body or do something that always soothes your nerves and pacifies you.
One hour before bedtime
If you can not fall asleep without a mandatory procedure - checking mail or visiting social networks, then think about purchasing a protective filter for the tablet or mobile phone screen. The bright light that radiates these gadgets is very harmful and provokes sleep disturbances.
Half an hour before bedtime
If so far the embrace of Morpheus from you is far, then include quiet, relaxing music or read a book. This will help to abstract from thoughts about work and problems and will act as a sleeping pill. Moreover, regular reading of the book before bed acts as a kind of signal telling the body that it's time to rest.