10 tips to banish insomnia

With the rush and stress of everyday life, who never had trouble sleeping? Insomnia is characterized by a difficulty falling   asleep during the night which results in tiredness in the morning. When not properly treated, the patient may experience, in addition to fatigue and indisposition, gastrointestinal problems,  anxiety , irritability and  depression . What many people don’t know is that some changes in lifestyle help improve sleep patterns and many patients don’t need medication. Read the tips below that will make you feel much more relaxed at bedtime.

1.  Avoid taking long naps throughout the day . Many cases of insomnia happen because people simply don’t “feel sleepy” when they should. Also, make it a habit to go to bed at fixed times. This helps regulate sleep and improves your pattern.

2.  If you don’t feel like sleeping, it’s no use staying in bed.  If after about 20 minutes you still don’t fall asleep, get up and do a relaxing activity. Forcing sleep can bring you irritation and restlessness.

3.  Make your bed and bedroom comfortable . The body needs to feel welcomed before bed. Check for blankets, fans, noises, or anything else that might distract you or make your sleep uncomfortable. Arrange everything so that you can feel as relaxed as possible.

4.  Bed is a place to sleep!  Avoid having computers, television sets or anything that can distract you in the bedroom. Avoid using the bedroom to eat, work or do any other activity other than relaxing and sleeping. Always keep it clean, airy and dark at night.

5.  Before bed, avoid activities that require attention, such as reading and work.  The brain needs to “shut down” in order to fall asleep. Working on the computer before going to sleep, for example, leaves the brain in a state of activity for a long time. Likewise, lights from TV sets can cause the brain to become active, which is sure to delay sleep. Ideally, these devices should be turned off 1 hour before bedtime.

6.  Exercise and stay active!  The practice of sports and physical activities “tire” the body and improve the sleep pattern. Ideally, activities should be performed 5 to 6 hours before bedtime. But  ATTENTION : avoid playing sports right before going to bed. This can backfire as your brain and body remain active.

7.  Watch what you eat!  Many foods contain caffeine, a natural stimulant that interferes with sleep. And it’s not just  coffee : several other products, such as teas, chocolates and soft drinks, contain stimulants such as theophylline and theobromine. Choose products that help you sleep, such as  passion fruit juice  and relaxing teas ( chamomile ,  lemon balm ,  valerian  and  orange blossom ).

8.  Hide the clocks.  Set your alarm clock and get them out of sight. Looking at the clock and seeing the time can make you restless and nervous.

9.  Take a warm bath in half light before bed.  Warm water helps the body relax and dim light makes the brain understand that it’s night and time to sleep. If you have a bathtub and can take a dip, even better! If you want, light  lavender incenses  or use essences from this plant, as they help to relax.

10.  Avoid exposure to strong light before going to bed.  This includes computers, television, electronics and light bulbs. However, to help you wake up, expose yourself to light. This will regulate your sleep.

Many of the problems of insomnia are resolved with changes in behavior. But remember: if you’ve tried everything else, it might be time to see a doctor. He will do tests and indicate some medicine if necessary. Also see our  insomnia page  to learn more about its causes and treatments.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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