Health

5 ways to cope with insomnia

Each of us at least once in his life faced with insomnia. And the matter is not in the manifestation of unpleasant external consequences in the form of bruises under the eyes, pallor and drowsiness, but in what effect insomnia has on the body. In non-stop mode without a normal rest to function is very difficult. Learn how to beat insomnia and learn how to fall asleep easily:

Method one. Observance of a clear regime

Sometimes it is difficult to sleep, it would seem, because of such an elementary thing as the lack of daily routine. Waking up at different times and staying at the computer until the middle of the night, you should not be surprised that it will be hard for you to fall asleep, because your body simply does not understand when to sleep, and when you wake up, its natural clock is knocked down. Try to accustom yourself to the observance of the regime: try to wake up on the alarm clock at least at the same time, preferably before 9:00 and go to bed no later than 23:00. Most likely, next week you will feel better started to get enough sleep, feel a surge of strength and vitality.

The second way. Increase melatonin levels in the body

Melatonin is a hormone produced during the night's sleep by the pineal gland, located in the brain, which is involved in regulating the sleep and waking cycles. With an insufficient amount of this substance, insomnia develops. It is very important to go to bed on time, because melatonin is produced in the dark, the maximum hormone concentration is reached by 2 o'clock at night. With age, the body ceases to produce melatonin in the required quantity, and it becomes increasingly difficult for a person to fall asleep in the evenings. To keep the hormone melatonin up to par, the bedroom must have dark curtains, a calm atmosphere and the absence of annoying factors: a working computer, a TV, a night light, etc. It is also useful to eat foods that contribute to the production of this hormone in the blood, for example, seafood, greens, citrus, grapes and peaches.

The third way. More fresh air

It is especially useful to walk just before bedtime, the lungs are saturated with fresh evening air, after which the blood and brain are saturated with oxygen in sufficient quantity. This contributes to a strong and healthy sleep. If you can not walk before bedtime, you can open the window and ventilate the room for half an hour before bedtime. And the question of how to cure insomnia may fall by itself.

The fourth method. Reduce to a minimum TV and Internet before bedtime

Light-emitting devices disrupt heart rhythms and exert excessive strain on the optic nerves. Moreover, the habit of watching television before bedtime can form a syndrome of chronic lack of sleep. Turning on the TV, like other household appliances, raises the temperature of the surrounding air, impairs its quality. And for a good sleep you need fresh cool air with a sufficient level of humidity. Therefore, the only device that can be useful in this case is a humidifier or an air purifier.

The fifth way. Take a soothing herbal complex

To cope with excessive overstrain and anxiety, which prevent to relax and fall asleep, it is quite possible natural complexes, which include natural extracts and vitamins. One of such complexes is GerbaStress night. It contains vitamin B6, which helps the normal functioning of the nervous system, improves memory and mood, 5-hydroxytryptophan, one of the most important amino acids, which helps normalize sleep, having a positive effect on its quality and duration, and natural hop extracts and valerian, which help to relax , overcome stress and fall asleep. HerbaStress night should be taken one capsule per day 30 minutes before bedtime, the course will be about 3 weeks (after which you need to take a break).

BAA. NOT A MEDICINE