In a global sense there are only two kinds of sleep problems: night-time insomnia and daytime sleepiness. They are connected in most cases. And they are overcome equally.
The world around us is saturated with impressive events and phenomena. The truth is that for a full life and have enough energy to sleep people just need. Fatigue, overexhaustion, nervousness, emotional problems, hormonal imbalance and even overweight are unpleasant companions of chronic sleep disorders. We won`t go into the psychophysiological details and explanations. Let’s focus on the solution to sleep problems.
Rule 1: find time to sleep
Yes, of course, a great deal of work. But let’s be honest. In the era of the Internet and social networks we all know the evening gatherings in front of the monitor with thoughtless and senseless switching pages, watching TV series or browser games. If not evening gatherings-the day, at work. And work begins in the evening. It not only takes the time which it would be possible to oversleep, but debilitated nervous activity. The radiation of the computer, TV, mobile phone display have excitory influence on the nervous system, as a result of the falling asleep process getting in the way difficult, and sleep can be intermittent, shallow and restless. Therefore for instance, at 22: 00 an hour before sleeping, set the automatic shutdown on all gadgets. If before bedtime will certainly want something to do, remember old-fashioned proven method: read a book with a quiet plot.
Rule 2: set up a place to sleep
The air temperature should be from 17 to 20 degrees, and the room should be well ventilated. It is better to cover yourself with a warm blanket than to sleep in stuffiness having covered yourself slightly. Discomfort in the neck and back upon waking — the evidence that you need to change your mattress or pillow or both. The mattress should be medium stiff, and the pillow should be small and tight enough. And forget about the night lamps. If you are suffered by irrational fears at night, it’s time for you to visit a psychologist. But the hormone melatonin provides a normal cycle of sleeping and waking, which is produced only in complete darkness at night. Violations in its development lead to psychophysiological disorders.
Rule 3: watch the power
Not only food for the night affects the quality of sleep, but sleep on an empty stomach. Nothing is better for insomnia, as a rule “do not eat after 18:00”. You can have a snack with salad or low-fat yogurt without fillers if you feel an evening hunger. Otherwise, the thought of food would be distracting from the main objectives of night — sleep.
Rule 4: do not lie in a bed if you aren`t sleep
Teach the body to sleep. When you are tossing and turning in a bed and can’t fall asleep, get up and do some monotonous actions. For example, walk around the room, do breathing exercises. The main thing is to eliminate physical and mental stress.
Rule 5: get sleep in the afternoon
A great way to add vivacity — day dream. It`s can be enough just 15 minutes for recuperation. And as for the night sleep, you can determine your rate experimentally. It is enough to fall asleep for at least a week (for example, on vacation) at about the same time and Wake up without an alarm clock. Record the number of hours you spent in your sleeping. The average time is your norm. If in weekdays it is impossible to “gain norm” at night so you can get sleep in the afternoon (sleep in the bus or at work, blatantly protecting the eyes from light by a mask).