We are all experiencing a lot of stress every day – this is especially true for people living in megalopolises, whose lifestyle is so fast that it is difficult for them to follow everything themselves. Work, household chores, everyday routine often lead to the fact that you can not rest properly.
Sometimes it even happens when you were coming from work squeezed like a lemon; some people can not sleep despite the terrible tiredness. Our lifestyle leads to a series of stresses and, ultimately, to insomnia. Sleep disturbances are widespread these days, and in particularly severe cases, even medical intervention required.
What can help if you can’t sleep?
However, before you bring yourself to this state, you can try to use the advice of psychologists, which helped to restore healthy sleep for many people. These are the tips:
- Do not read or watch TV before you go to sleep. If a book or program is impressive, and encourage thinking, the brain will not be able to calm down for a long time, keeping you awake. If you have chronic insomnia, watching TV and reading before going to bed is not recommended.
- You don’t go to bed when you feel like it’s time to go to bed, but when you feel like it. What’s the point of going to bed at 9 p.m. if you still turn around till 12?
- Try not to do anything too active in the evening afternoon. In general, try not to think about problems before bed or plan activities for tomorrow. Try to do all this one and a half hours before going to bed.
- Some physicians recommend doing breathing exercises to help you relax.
- Your bed is needed to sleep there and not spin around without being able to sleep. If the sleep does not come after 15-20 minutes and you do not feel sleepy, get up and do relaxation exercises, or find something to help you relax.
- It’s best to keep your bedroom cool and make sure you ventilate it before you go to bed.
- Don’t count sheep or elephants or anything else trying to fall asleep. The count provokes activity in some areas of the brain, and it’s even harder to sleep.
- You shouldn’t do a physical activity just before you go to sleep. It is desirable to finish all training exercises 3 hours before going to sleep.
- Do not overeat, and in general, the last meal should be 2-3 hours before going to bed.
- Do not take a nap during the day
- If you wake up in the middle of the night and can’t sleep, don’t force yourself – get up and do something else, and when you feel sleepy, lie down again.
- Don’t drink coffee, smoke, or drink alcohol before you go to sleep.
- If you are bothered by nightmares when you wake up, try to come up with a pleasant ending to such a terrible dream.
- Try to listen to some relaxing music before you go to bed or learn some auto training. For example, you can find music just on youtube.
- Try eating a teaspoon of honey before going to bed – this should help you sleep and sleep tight.
And a few tips from me personally, take a contrast shower in the evening. Make sure the water is really cold.
Also very good helps a small amount of warm milk with honey, great relaxation.
If all this does not help, then really should see a doctor who will help to solve the problem of insomnia.
Tired in the mornings? How to wake up feeling fresh and energetic
To get a good night’s sleep, doctors recommend sleeping at least 7-8 hours, but no more. Over-sleeping gives the same effect as under-sleeping. Although this time is conditional, and to find out how much to sleep, can only be done experimentally.
Despite this, particular actions will provide freshness and quick awakening.
One of the most common is the morning coffee. This drink does indeed contain tonic substances. However, caffeine won’t start to work until 30 to 40 minutes later. And until then, you can use a shower. A strong jet of cold water ‘turns on’ the nerves by activating the ‘energy mode.’
The same effect has exercised. Muscles and joints after sleep require a slight boost. To tone them up, it is familiar enough from school simple exercises: swinging your arms to the sides and up, bending, a body turns, and squats.
Also, the mindsets are important. It’s better to program yourself on the positive from the evening. And if you have something unpleasant to do, throw it out of your head, switch to other thoughts, and then “enter the situation. In the morning, the anticipation of a pleasant feeling will provide additional motivation for awakening.
At the very least, massage will help. It is necessary to massage earlobes, skin from the bridge of the nose to the temples, and nose wings for one or two minutes. These movements will wake up the body, and sleepiness will surely pass.