Insomnia is one of the most common diseases in the modern world, characterized by the inability to fall asleep at night.
As doctors say, the disease can cause serious problems for your health, not to mention the fact that your daily life will significantly deteriorate. Insomnia can be temporary and last for a few days, or it can be chronic and keep you awake for months.
Disease problems can be different and depend on the situation, physical and psychological factors of the sleep disorder. To cope with it or ease insomnia, you need to change your life for the better.
Here are some ways that might help you:
1. Associate your bedroom exclusively with sleep and relaxation, in no case do not eat there and do not work.
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2. Stick to a schedule, try to go to bed and wake up at about the same time every day.
3. If outside factors such as light or noise distract you from sleep, wear a mask over your eyes or buy earplugs.
4. Do not abuse alcohol and quit smoking. Avoid drinking caffeinated beverages or overeating before bed.
5. Before going to bed, do not do difficult and heavy physical exercises, but morning exercises are a must.
6. To quickly and soundly fall asleep you need to relax your body as much as possible. Learn one of the relaxation techniques - yoga, meditation, or something else. Some people who are stressed or anxious cannot sleep because the stress in their bodies disturbs them, so it is important to learn how to relax.
7. If you still cannot sleep, then get out of bed, go to a friend's room and read a book to distract yourself. Make sure the light is dim, dim. Once you feel like you finally want to sleep, go to bed.
8. If possible, keep a diary in which you will record your daily observations. From these notes, you can determine what is interfering with your sleep, and how you should deal with these irritants.
9. If none of the above methods of dealing with insomnia did not help, then you should consult a physician therapist. A professional doctor will help you cope with the illness.
Some warnings:
Insomnia can cause side effects of some of the drugs. If you are currently taking any medication, read the instructions carefully and consult your doctor. He will likely change the dosage or type of treatment.
Do not eat or drink anything after 8pm if you want to ensure yourself a good night's rest.
Try to avoid any type of activity that requires a lot of both mental and physical exertion