According to statistics, in the world insomnia occurs in 28−45% of the world’s inhabitants. In especially difficult cases, you even have to go to the doctors to solve the problem.
If for a long time (two weeks or more) you cannot fall asleep, or wake up at an inopportune time, or in the morning you feel overwhelmed (although it seems to be sound asleep) – you definitely should see a specialist. And we will tell you about simple rules that will help to cope with insomnia at an easier stage.
Do not try to catch up on a night’s sleep
If you tossed around midnight from side to side and barely fell asleep in the morning, the temptation is to oversleep longer, thereby compensating for the lack of rest. But, according to experts on sleep disorders, this is not the best idea. Even if you have overslept only a few hours, it is better to go over yourself and get up at the usual time – so you will not beat your biological clock and most likely you will not get a repetition of the problem the next night. Broken circadian rhythms are a serious disorder that is accompanied by all the symptoms of regular jet lag, including fatigue, difficulty concentrating, irritability, and insomnia. Resist the temptation: it is better to spend one day sleepy, but keep the regime.
The sun
For people suffering from insomnia, sunlight is especially important. And it is doubly useful to receive the light of the morning sun – it stimulates vigor and maintains a good mood. Oddly enough this sounds, but the longer you stay in the morning light, the higher the likelihood that you will easily fall asleep in the evening and your sleep will be stronger than usual. In fact, even five minutes spent in the morning sun is enough – but better, of course, more.
Do not rush to drink coffee in the morning
Do not get enough sleep and to cheer yourself up, first thing you go for coffee? This is not such a good idea as it might seem at first glance. The fact is that the caffeine received in the first hour after waking up works more as a catalyst for anxiety. For the first time after awakening, the body produces a portion of hormones that increase concentration and your energy – and an additional stimulant rather blocks their action.
Do sports in the morning
If you have difficulty falling asleep in the evenings or waking up at night, you might want to change your workout schedule. Ideally, your workout should be completed no later than four hours before bedtime — but it’s best if there’s even more time between ending and going to bed. In doing so, remember that, according to studies by the American National Sleep Foundation, regular exercise improves the quality of sleep by almost half.
Take the gadgets out of your bedroom
Any appliances generating blue should be expelled from your bedroom. Studies have confirmed that the blue long-wavelength light emitted by digital screens suppresses the production of melatonin and does not allow us to fall asleep, and also makes nighttime rest insufficient.
Can’t fall asleep – get up
If you can’t fall asleep for more than 20 minutes, it is better to get out of bed and do some exercises aimed at relaxing the muscles. Stretch your whole body, do some breathing exercises, slowly “move” from the heels to the top of the head, trying to relax each muscle group. Give your body 15 minutes and only then return to bed.
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