Do you toss and turn in bed every night? Do you watch the clock as your wake-up time mercilessly approaches and only manage to fall asleep at some point in the morning? Have you been counting sheep for hours and still can't sleep? Everybody sometimes can't fall asleep. The problem is when this condition lasts a long time or recurs frequently.
If the body does not receive the proper amount of sleep, concentration, and work performance, mood deteriorates, and there is a tendency to depression. After a while, insomnia manifests itself as drunkenness. Long-term insomnia can even lead to psychological disorders, impaired perception, and cognitive functions. What to do when I can't sleep? We have prepared some tips and tricks for you, on how to fall asleep as quickly as possible. These are mostly short-term tips for dealing with temporary insomnia, which has happened to all of us at some point. If you suffer from insomnia for a long time and start to feel some of the more serious consequences, it is better to seek professional help. Tips on the best way to fall asleep Herbs tea Before going to sleep, it is important to warm up and calm down our body.
Herbal tea will help you with this. The best herbs for making tea are chamomile, molasses, passion fruit, saffron, or St. John's wort. Herbs can also be taken in ways other than tea. For example, valerian works great for sleep problems caused by stress or overwork. However, it has a peculiar aftertaste that may not be to everyone's taste. For this reason, capsules or bath tinctures are also made. hot bath To fully warm and relax the whole body, a warm bath before bedtime is even better than tea. a relaxing scent There are countless scents designed for relaxation. Of course, it is important that you try which one suits you best. The scent of lavender, which has calming effects, is often recommended. Other excellent tips are sage, chamomile, or rosemary. We already wrote about the aromas that help you fall asleep in the previous article - The aromas that help you fall asleep. The right mattress and bed A quality mattress is the basis of healthy sleep, and if the main problem in your bedroom is a bad mattress, start thinking about changing it. For example, go to one of the high-quality Materasso mattress stores and let yourself be advised by experts. routine before bed Everyone has a bedtime routine. Someone just brushes their teeth and takes a hot shower. Others read fairy tales to the children or take part in a relaxing evening yoga practice. Establish “bedtime rituals” and follow them. You will see that it will have a great impact on the quality of your sleep. regular sleep helps the body fall asleep when you go to sleep and wake up at the same time every day. No large portions and heavy meals before bed If you overeat and then try to fall asleep, your body may not allow it. Large portions and high-calorie foods give you a lot of energy, and even if you feel sleepy during the day after eating, believe me, it is not an adequate aid to sleep at night.
Healthy food Quality sleep also helps with quality food throughout the day. If you don't know how to eat properly, you can visit a nutritionist and have them prepare a personalized menu for you. To drink or not to drink? Drink enough water throughout the day, ideally two to three liters. On the other hand, don't drink alcohol before bed. Although it is said that it helps to fall asleep, it is not. less coffee Do you drink coffee several times a day and when you go to sleep, your heart is still racing? If that's the case, you probably won't be able to sleep from too much caffeine. Although a boost of delicious coffee is often needed during the day, drinking coffee in the afternoon and evening should be considered.
Coffee also dehydrates, so you should increase your water intake. do not smoke In addition to smoking being unhealthy, nicotine is also a stimulant. It also doesn't have such a good effect on your sleep. more movement Healthy movement is necessary for healthy sleep. We know that there is always little time for that, but you can at least try a short walk of thirty minutes. In short, you need to be tired to sleep well and fall asleep quickly. And we don't mean to sit in front of a computer, but to move. Avoid physical activity before bed Exercise is great, but don't plan any strenuous physical activity before bed. For example, relaxing yoga is suitable. It is better to make time in the morning for boxing training or the gym. Fresh air To sleep well, it is necessary to oxygenate the brain. Ventilate your bedroom before going to bed and you will immediately fall asleep better. Turn off your computer, phone, and television. If you're looking at any kind of monitor right before bed, the best advice is to stop. The white light from the monitors disrupts the level of melatonin in your body and then you think it's daytime. That's why you can't fall asleep and wake up tired in the morning. Similarly, turn off or dim other light sources in the room where you sleep. Reading Try to read something before bed. We strongly recommend that no dramatic science fiction or horror films be used. Relaxing reading is ideal. just sleep in bed Try not to do anything in bed other than sleep and have sex. Better to skip breakfast in bed, watch Netflix, or study or work. Try exercises 4 - 7 - 8 It is scientifically proven that if you focus on your breathing, your heart will slow down and your blood pressure will drop. This forms the ideal basis for falling asleep. So try this technique: Inhale for 4 seconds Hold your breath for 7 seconds Exhale for 8 seconds Repeat until you fall asleep rating of the day Before you go to sleep, tell yourself at least three things from the day before that you can brag about. Evaluate how you got closer to your personal goals that day. Rather, be positive and don't stress that you missed something. psychological exercises Imagine that the problem that does not let you sleep disappears.
Another option is to imagine a large chest in which you put your thoughts one by one. Meditation Meditate before bed. If you don't know how to do it, praise yourself for the things you've been successful at, try to calm your mind, and let all your worries float away. Imagine sleeping. You will immediately sleep better. limit noise In fact, try to turn off all sources of noise in your apartment. You can also play the sounds of the forest, the sea or relaxing music. You can learn more about this tip in the article Falling asleep in silence or with the media. Apps to fall asleep Recently, a number of apps have appeared to help you fall asleep and calm your mind. This advice, on the one hand, contradicts the advice on the limited use of monitors before bed, but it can help true lovers of technology. However, don't forget to set the display's color spectrum to a quieter night mode. least favorite task If you're already desperate, try to get out of bed and do something you have to do, but don't feel like doing at all. Seriously now, count the sheep You can also try the good counting of sheep. However, according to psychologists, it is good to count backward or, for example, only odd numbers.
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