How to overcome insomnia?

You feel tired and can not sleep? Wake up in the middle of the night and lose sleep until morning? If the condition lasts for the first day, you may have insomnia. With disturbance of sleep patterns can not live a full life, but because you have to fight with him.

Normal sleep should last 6-8 hours. If the duration of your sleep less than 6 hours, listen to the recommendations that will help you sleep better:

1. Do not drink coffee in the afternoon. Effects of caffeine may not appear immediately, but happy to ruin your night's sleep.
2. Dinner should be light. If you eat generous portions of potatoes with meat and bread snack, your body will have to work the night shift.
3. Discard the intensive training late in the evening. Overexcitation of classes will not give sleep, so move the fitness to another time or lower the intensity of the load.
4. Take a bath before going to bed. Warm water gives the desired relaxation of the muscles and contributes to the rapid fall asleep.
5. Choose the mattress of medium hardness. If it is too hard or too soft, you will feel discomfort that does not give a good sleep.
6. Do not watch TV before going to bed. Thus you call the brain activity, which will continue during the night. It is best to read a book or listen to quiet classical music.
7. do special exercises: lying in bed on her back, bend and unbend feet. Perform 50 repetitions, and sleep will come to you quickly.