Every person needs a good rest at night in order to feel healthy and happy. But according to statistics, about 30-40% of people suffer from sleep disorders: someone falls asleep for a long time and painfully, someone wakes up in the middle of the night and can no longer fall asleep. Constant stress, unbearable workload and overstrain at work, emotional distress are the most common causes of insomnia. And if the process is not started, then you can cope with it on your own, without doctors and pills.
Women suffer from insomnia almost 2 times more often than men. Scientists attribute this to changes in the hormonal status of their bodies: menstrual cycle, menopause, or pregnancy.
Osteopath, neurologist and massage therapist Angelina Shestakova says that if you don't get enough sleep, you need to develop a plan to deal with this problem as soon as possible.
9 ways to fight insomnia
1. If you feel that you are exhausted in the working race and have begun to sleep worse, take sick leave and have a full day off. Unplug your phone, be alone with yourself, let yourself be completely relaxed. Go to the beauty salon, the movies, just take a walk in the park, meditate in a warm bath before bed. And it would be nice after all to take a vacation for two weeks, the body will not return to normal in one day, it takes time to recover.
2. Set aside 30-60 minutes daily for something that pleases and inspires you. Everyone should have something to their liking: yoga, dancing, painting, swimming, knitting. By regularly doing something enjoyable, you will learn to smooth out stressful situations, become calmer, which means it will be easier for you to plunge into the sleep phase.
3. Don't forget about physical activity. When a person moves a little, the body becomes "stagnant". If you go in for sports at least twice a week, you will generally feel better. In addition, muscles are a "pump" that ensures the flow and outflow of blood to the brain. If you do 10 squats or leg raises before going to bed, blood flow to your legs will increase, and your head will "unload" and tune in to rest. A 20-minute walk in the fresh air in the evening will not only improve blood circulation, but also nourish the body with oxygen, which also helps to fall asleep.
4. Try to go to bed at the same time. A person is affected by biological rhythms, so accustom yourself to a certain hour of "off". For a good rest, you need about 8 hours, it is better to go to bed from 21 to 23 hours, and rise from 6 to 8 in the morning. And keep in mind that oversleeping is even worse than not getting enough sleep.
5. Establish rituals that you will perform at night looking. For example, drinking tea, reading your favorite book, or even cleaning. Some are pacified by classical music and nature sounds. You can also buy a special lamp and have a 20-minute aromatherapy session in the evenings. For those suffering from insomnia, lavender oil works well. In general, some kind of constant ritual will be a signal of "lights out" for the brain.
6. Reconsider your diet, you may be eating incorrectly. Sleep problems are often related to metabolic disorders. Try to drink more water, lean on vegetables, fruits, herbs. Limit, at least for a while, the use of coffee and alcohol. In the autumn-winter period, be sure to take vitamins or mineral complexes, omega-3. Do not overeat at night, the last meal should be 3-4 hours before bedtime. But do not go to bed on an empty stomach, if you really want to have a snack, drink a glass of kefir or eat a handful of nuts, dried fruits.
7. Create the most comfortable atmosphere in the bedroom. Blackout curtains, a comfortable bed, a minimum of light and electrical appliances, telephones and gadgets should be at least 1 meter away from you.Be sure to ventilate the room at night, the optimum temperature in it is about 22-23 degrees.
8. Relieve tension in the cervical spine. Stretch your shoulders and neck before going to bed. Sit on a chair, your back is straight, your arms hang freely, and your head is lowered, as if trying to reach the floor with your chin. Repeat the exercise 10-15 times. This will relax your neck muscles, normalize blood circulation, and help you fall asleep faster. For the neck to rest, the pillow should not be very high. Better to use orthopedic. And take care of a comfortable mattress.
9. Take a contrast shower. It also improves blood circulation. First, warm up well for two minutes under hot streams, and then turn on cold water (for 5-15 seconds), then hot again. Do 4 of these cycles. Or after a bath, direct an ice stream to the crown or back of the head for 3-5 seconds. Then rub yourself thoroughly with a towel to get hot. Such a powerful shake-up of the body has a beneficial effect on falling asleep.
Actress Tatyana Dogileva, who at one time suffered from insomnia, shares her experience:
“It is very important to listen to yourself, not to allow yourself to be overworked emotionally. If you have any problems with sleep, you should not swallow sleeping pills, as I did. And you need to monitor your mood, your thoughts, and if they seem negative to you, you should start looking for a doctor. Unfortunately, there are very few good specialists in this profile, so I would advise you not to be ashamed of your problems and tell your friends about it. The main thing is not to be isolated. I was in a very bad shape. But thanks to my friends, I finally found a doctor who helped me."