Have you tried everything and still have trouble falling asleep? The nerves involved only exacerbate the problem, so you need to make sure you are calm and peaceful before bed. We suggest what to do to sleep peacefully.
In order to fully enjoy good health and well-being, in addition to a balanced diet and regular physical activity, you also need to take care of the right amount of sleep and its quality. The consequences of lack of rest can be very serious and leave a mark on the general condition of our body, both physical and mental. It is worth knowing that sleep disorders are an ailment suffered by ¼ of the society. And they result mainly from the way of life – being under constant stress, improper diet or too long (especially before sleep) use of mobile devices (smartphones), which emit light harmful to our eyesight. What else can sleep disorders result from?
Causes of sleep problems – there may be many of them
Among the most common causes that cause us problems with falling asleep are: recurrent stress, neurosis, depression, various rheumatic diseases, as well as chronic pain. Interestingly, women are more likely to complain about sleep problems than men. Insomnia mainly affects ladies during menopause, which is due to changes that occur in their hormonal economy.
What can be done to eliminate problems related to falling asleep?
Proper sleep hygiene is the key to solving many problems that effectively prevent us from falling asleep peacefully and undisturbed. Do you realize that a lot of external factors also affect the quality of your sleep? So do your best not to make the process of falling asleep more difficult for yourself.
Here are 5 ways to make the process of falling asleep easier for you:
- Don’t try to fall asleep by force
Trying to sleep by force is the worst thing you can do. The fact that you will roll over in bed from side to side will not at all make you fall asleep faster. On the contrary, you may become more irritable, and this will only make insomnia worse.
- Don’t overeat when you know you will be going to bed soon
Going to bed with a full stomach is one of the worst ideas you can come up with before bed. Your stomach is slower to digest at night, plus there’s a heavy feeling that makes it harder to fall asleep. Of course, if you are hungry in the evening, because you have not eaten anything for many hours, eat something light, but do not go to bed immediately after eating. Eating quickly before bed can also cause a throbbing headache – and that certainly won’t help you fall asleep.
- Cut back on stimulants and maintain an active lifestyle
Movement during the day is good for the quality of your sleep. Physical fatigue, especially after an outdoor workout, is a great sleep aid. Eating regular meals is also helpful, as it keeps your stomach working properly. To get better sleep, eliminate all stimulants before bedtime. Don’t drink coffee in the evening, as you may find yourself nervously rolling from side to side late at night, and you will wake up in the morning more tired than usual. Some people believe that alcohol has a good effect on sleep, because “on the raush” you fall asleep almost instantly. Fact, you will fall asleep, but the quality of your sleep will be tragic
- Do not take naps during the day
People who tend to sleep during the day also have a lot of problems falling asleep at night, because short daytime naps slightly disrupt our biological clock. When you feel sleepy and it’s the middle of the day, go for a walk for a few minutes or have a coffee to wake you up – as long as you want to fall asleep easily at night, of course.
- Don’t go to bed with your phone
Do you go to bed with your phone in your hand? Before you close your eyes, you still check what has happened, read the news, etc.? This is a mistake, because the light that the screen of the device emits adversely affects the eyesight and our state of concentration – and this does not help you fall asleep.
Read also: Have you ever wondered why we dream and what our daydreams actually mean?
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