Probably everyone would agree that insomnia can really troubling, especially when one wants to relax after a tiring day. Unfortunately, sometimes it happens that manage to fall asleep just after dawn, and quickly have to get up again. To sleep would be good and we try to construct insomnia,
we follow these tips:
Do not drink coffee in the afternoon
Of course, you can enjoy a cup of coffee in the morning, but it should avoid drinking coffee in the afternoon. Caffeine can run for about 5-6 hours, so this should be borne in mind. In addition, drink coffee in the evening, you may have to get up to pee, and it’s really exhausting night.
Exercise definitely improves the quality of sleep. In the evening, make easy exercise – it will make it easier to fall asleep. However, not all scientists agree that exercise can help sleep – some scientist’s say that sport in the evening is not the best choice because of hormones jump in physical activity, not so fast stabilizing.
Do not drink alcohol before going to bed
Although it seems that alcohol makes it easier to fall asleep, but will not feel rested in the morning – scientists have proven that sleep after alcohol intake is not as quiet as the night falls several times to wake up. It should be remembered that alcohol, like coffee, is a diuretic, stimulating urine.
After work, relax
Sometimes after a hard day’s work really hard to get to sleep, so it is important to find activities that help you relax. You can make a mini-survey: every day (at least 2 weeks) note, which comes under the greatest stress, and after a time tries to relax, such as the hot bath.
Phone and computer away from the bed
Phone and the computer not only distracting, especially when waiting for messages but also inhibits the production of melatonin (a hormone which makes us sleepy).
This may sound strange, but meditation – one of the best “drug” for insomnia. It helps to relax the most direct and negative thoughts.
Pour into a hot bath a few drops of rose essential oil, studies have shown that the scent of roses – perhaps the best calming effect. You can also spot-on a couple of drops on a tissue and inhale the aroma of 10-15 times.
Engage in yoga
If you suffer from anxiety, try yoga. She, like meditation, relaxation and helps to dispel the negative thoughts and emotions.