A Helping Hand for Those Who Have Sleeplessness

Sleep is an integral aspect of healthy health, a stable mental state and high productivity. Unfortunately, insomnia is now not uncommon, and its consequences affect not only performance and mood. Excess weight can also appear due to a violated regime. Today we will talk about how to restore sleep.

The path to healthy and quality sleep is not as simple as it may seem. Be prepared to work hard on your regime. Do not rush or expect immediate results. Below you can find some basic tips that will help.



Don't indulge in anything. supportive. Sleeping pills can be useful in isolated cases, but you should not use it constantly. First, it is addictive, and therefore from time to time you will have to increase your dosage. Secondly, the day after the night with sleeping pills will not be the most pleasant.



Usually such a dream does not bring satisfaction, and then all day long. I want to sleep.. Often people do not stand up and go to sleep for an hour or two in the day. Of course, in the evening they do not want to sleep too much, and they again take sleeping pills to give their body at least a little rest. This creates an unpleasant cycle.



Determine. causes of sleep deprivation and insomnia. The problem is worrying thoughts? Perhaps your mind is calm, but still sleep is not going? Depending on the cause, you need to find a way to restore. Anxiety should be solved by working on your problems and analyzing your mental state.



Melatonin, cortisol and the circadian cycle But with the second option melatonin will cope perfectly. It can be taken additionally, and you can adjust your environment so that its production is not inhibited by anything. Melatonin is called a hormone that control circadian rhythms. If these rhythms are disturbed, then problems can occur not only with sleep. Usually, melatonin is produced in the dark, and closer to the morning. Cortisol replacesIt's a wake-up call.



What can affect the production of melatonin? The most common factor is the blue light of your phone or computer screens. It is the excessive amount of time on social networks or reading from the screen that can reduce the level of the sleep hormone and disrupt the regimen. Therefore, compliance hygiene So important.

Experts advise to turn off all devices an hour before bedtime and transfer all screens to night mode. Doctors are also advised to buy lightproof curtains and earplugs.

Regularity is important. Teach yourself to go to bed at the same time and wake up on the alarm clock. If you are serious about restoring the regime, stay in bed even if you are not sleeping. Rest and try to relax as much as possible. Don't lie in bed until noon.Even if there is a possibility. Better take a little nap in the afternoon.



Worrying thoughts Often cause restless sleep or even inability to fall asleep. It can be hard to stop thinking. It is advisable to analyze your life and find out what problems do not give you peace. It is difficult not to think about anything at all, but it is possible to replace unpleasant thoughts with pleasant ones.

Try to formulate something. calmer And repeat it to myself over and over again. Concentrate on repeating it and don’t let your mind back away from it.

Unfortunately, sleep problems come unexpectedly. Many are so used to the fact that they sleep soundly, like children, that insomnia causes them a real shock. Anyway, don't be scared. Everything can be restored with effort!