On bad sleep complains up to 45% of people. But only every 5th needs special treatment. The rest have chances to return the dream without drugs. So, insomnia happens more often than once a week, you are experiencing stress at work, you do not have a clear mode of the day... First you need to calm down for the night!
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Try to drink herbal tinctures before bedtime. The main vegetable sleeping pills can be considered the blue of azure - it is 5-10 times stronger than Valerians. Passiflora, hawthorn, Peony evaded, mother-in-law.
For half an hour before sleep, take a calming herbal bath. Mix in an equal proportion of mint grass, dying, daisies pharmacy, Valerian roots. Pour boiling water, boil 20 minutes and pour into the bath. Take it recommended 15-20 minutes.
If you are 35 and you have problems with sleep - try taking melanin – This is a hormone of sleep, which is produced in our body...
Scientists from Taiwan University offer to replace the sheep counting jazz or classical musical works. They found that 45 minutes of relaxing music before bed helps those who are happily. Recent studies of scientists show that it is especially promoted by falling asleep with rhythm in 80 blows per minute.
Warm milk before bed - Classic recipe for our grandmothers. The milk contains large doses of substances that accelerate sleep offensive. You can add a teaspoon of honey to it.
Sleep loves coolness. If you read for the night, turn the pillow - on the heated worse sleeps. Carry out the room. Perfect temperature for falling asleep - 16-19 degrees.
Autotraining, Yoga, Meditation
All this is ideal classes before bedtime. Perform them every day, in the evening, but not later 23 hours - and your dream will be calmer! Igor Podovazin, yoga instructor: "Need to lie back on some roller. Make knees and connect heels. Lower the hands, make them the head and calmly breathe". Such a pose removes tension, facilitates the work of the lungs and hearts. Breathing becomes free, blood circulation is improving. I may not even notice the result!
If insomnia is tormented more often than 3 nights a week a few weeks in a row, you need to go to a specialist. And do not be afraid of the prescribed drugs: the preparations of the last generation are not only effective, but also safe. Former drugs had to be taken daily, which, in turn, gave birth to new problems with sleep. And contemporary tools can be treated occasionally. For example, in the case when you know exactly that it will not be able to fall asleep because of the experience of stress, and tomorrow there is a hard day.
