Tick-tock, tick-tock ... The clock can be heard getting louder, you get back from side to side tomorrow need to wake up at 7 and you return to work! Get up, go drink some water, go back to bed and wait for sleep that never comes ... especially if you have passed that time, psychological threshold for you. In fact, you are so tired your sleep is so, but simply can not sleep!
If you suffer from insomnia, treatment exists ... I do not mean pills like painkillers, but the one as is only natural that protects your stomach liver from harmful effect of drugs.
1. Retinal stimulation: make it a habit to stimulate your retina in natural light for 15-20 min / day, a walk or just sitting on a bench and look around. This exposure to sunlight can help restore your natural sleep cycle and to adjust your circadian rhythm, that cycle on physiological and biochemical processes within 24 h.
2. A cool room: a high temperature can delay your sleep, so make sure there is a comfortable temperature in your bedroom.
3. Avoid liquids with at least 2 hours before bedtime, if you do not want to go in sleeping at bathroom , especially considering that stimulates the horizontal position of needing to urinate.
4. Avoid bright light: if you wake in the night and can not sleep back, not light a lamp! This will stimulate the brain and nervous system, the reason being recommended and avoidance begin with the same computer or TV before bed.
5. Put your worries on paper: if you struggle troublesome thoughts, take a piece of paper and write your concerns, but also good things in your life, that you are grateful. This practice will give you peace of mind necessary for a restful sleep.
6. Calm your mind: listen to relaxing music or buy a DVD of self-hypnosis technique developed by scientists and designed to "reset" the brain and calm down.
7. Avoid stressful activities: at least one hour before you sleep, avoid any activity that you could induce anxiety, like watching a horror movie, the news or checking email.
8. Do not practice other activities in the bedroom, such as eating, making, talking on the phone or watching television.
9. Avoid spicy foods, alcohol, tobacco or caffeine before bedtime, all of which are incentives that will remove sleep and increase the risk of nightmares. Eat small amounts of foods rich in calcium, vitamin D, vitamin B and magnesium.
10. If you can not fall asleep within 30 minutes, get out of bed and read a few pages, listen to a song or simply look out the window. Try to sleep again in 30 minutes but do not go to bed if you feel that you are not sleepy.
For insomnia, there is no miracle treatment, but these little tips can help you resume normal rhythm. Treatment of insomnia should also know that it is not recommended to spend more than 8 h / day in bed, and if you want to take a nap at noon, make sure it does not exceed one hour.
You can also resort to using herbs such as valerian, hawthorn, lime, mint, Mother Wort, chamomile or lavender, all as infusion and Sandman quickly comes to genes.
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