Health for a lifetime >>>> How to deal with insomnia on your own?

How to deal with insomnia on your own?

Insomnia is a common occurrence in both overworked people and people with an idle lifestyle. The first category cannot calm down the nervous system that has been unwound in a day, the second category does not tire the nervous system enough for sleep to be a natural state of rest.

Insomnia is not yet a reason to see a doctor, unless the state of sleep does not come even for a minute for 3-4 days. Up to this point, the body has compensatory mechanisms that support the wakefulness regime. But usually, when it comes to insomnia, they mean various sleep disorders, and not its complete absence. To cope with insomnia on your own, you need to know the features of the body preparing for sleep.

During the period of entering sleep in a person, some processes in the body change in a certain way: blood pressure decreases slightly, the muscles relax, under the influence of darkening, melatonin begins to be produced, thought processes in the brain begin to slow down. It is necessary to prepare for bed with these facts in mind.

What can you do yourself to improve your sleep patterns?

Dose the load per day. This is necessary so that the body gets tired, but not infinitely overworked. The pace of work intensity should be slowed down in the evening. In the evening, leave calm measured work, and not work that requires physical or mental fuss. It is better if it is boring, monotonous work that naturally induces sleep.

To lower blood pressure and relax muscles, you can lie in the bath. Hot water dilates blood vessels, and blood pressure drops somewhat. The blood rushes to the peripheral vessels, and not to the brain, which relieves the load on brain activity, slightly dulls.

It is useful to drink hot drinks before bedtime: weakly brewed tea, chamomile infusion, linden tea, milk. Blood rushes to the stomach to digest the drink, and flows from the head, which again has the effect of relaxing the nervous system.

You cannot watch disturbing films (horrors, action films, thrillers, comedies) at night. It is better to look at the dream of an upcoming film about the sea, nature with a calm flow of the plot.

If sleep is interrupted or does not occur, there is no point in lying and "counting sheep", mathematical calculations activate the activity of the brain, and do not put it to sleep. It is necessary to get up, do boring monotonous things, read a book with a narrative plot, for example, with a description of everyday life, nature, etc. and wait for the moment when he starts at least a little sleepy, at this moment and go to bed further. But you need to get up at the same time, at a strictly defined time, despite the lack of sleep. So, day after day, the nervous system will "wear out", and finally, a state of full sleep will naturally come.