Full sound sleep is necessary for normal life. But sometimes there are disturbances associated with sleep. For example, insomnia or sensitive light sleep. How to cope with a similar condition? What to do before going to bed to quickly fall asleep and not wake up several times in the middle of the night?
What should be done before bedtime?
First of all, it is necessary to prepare the room. What needs to be done for this? Before going to bed, be sure to ventilate the room. An inflow of fresh air is necessary for a good rest. In addition, it is necessary to dim the light. Indeed, bright lighting does not contribute to relaxation and rest.
It is important to prepare and bed. It is best to purchase an orthopedic mattress or pillow. This will allow you to comfortably sit on the bed and really relax while you sleep. Bed linen should be made from natural fabrics.
In addition, you should prepare yourself. Before going to bed, you should go for a walk. Even a short twenty-minute walk will allow you to relax, get rid of excessive fatigue, reload your thoughts, saturate the body with oxygen. You can walk with your spouse, with a friend, alone or with a dog.
Another way to relax before bedtime is with water treatments. You can take a bath with aromatic salt, essential oils or even a normal shower (but it should not be contrasting).
An hour before bedtime, forget about work or computer games. It is very important that during these hours the pastime be calm and passive. You can read a book, watch a light film, listen to calm music. But correspondence, watching the news, talking on Skype – all this is annoying, but not unloading the brain.
The bottom line is that before going to bed you need to relax, disconnect from problems, forget about work tasks and troubles. And for this, any relaxing actions and procedures are suitable. This will help you fall asleep quickly.
Natural sleeping pills for sweet sleep
If sleep comes quickly, but awakening is possible during the night, then it is worth trying natural sleeping pills. Sweet sleep is possible only with the correct selection of such a tool.
What can be used? A very effective remedy is warm milk. This drink contains the amino acid tryptophan, which helps produce serotonin. And this hormone in turn affects the quality of sleep.
Another remedy is honey with water (sweet water – for a sweet dream). What is this drink good for? It’s simple: honey water soothes. But you need to drink it at least half an hour before bedtime, otherwise it will not have time to act and will have to suffer for thirty or more minutes in bed.
Here are some more natural sleeping pills:
- pumpkin – a little pumpkin should be boiled for 10-15 minutes. Strain and add a spoonful of honey. You should drink every night before bedtime in a third of a glass;
- lemon balm or mint – pour grass with boiling water and leave for an hour, then strain. Drink such a drink should be half an hour before bedtime. Proportions: two teaspoons of grass per glass of water;
- viburnum – 5 g of viburnum should be filled with 150 ml of cold water. Leave for half an hour, then cook for another thirty minutes over low heat. Cool and strain. You can drink 50 ml a couple of times a day after meals;
- chamomile – pour a teaspoon of flowers with a glass of boiling water, insist for half an hour. Strain the resulting infusion and drink half a glass before bedtime. If desired, you can add a little honey;
- oregano – this plant also helps to cope with bad sleep. It is necessary to add 200 ml of boiling water to two teaspoons of grass. Insist 20-30 minutes, strain. Every evening, drink half a glass of warm infusion;
- cherry juice – half a glass of such a drink will surely give a sleeping pill.
It must be borne in mind that any grass can cause allergies. Therefore, you should start taking these drugs carefully with a small dose. If there are no side effects, you can increase the dose. The same is worth saying about honey. This product is a strong allergen, so you need to use it carefully.
Nutrition to help deal with insomnia
Nutrition is also important. After all, fatty, spicy foods irritate, lead to heaviness in the stomach and, naturally, to insomnia. In general, nutrition throughout the day should be complete, a balanced diet. But there are some nuances.
For deep and sound sleep, it is necessary to introduce foods that are rich in carbohydrates into the diet. But this does not mean that you need to eat chocolate and cakes. It is better to choose cereals, fruits, whole grain bread. In addition, the menu should contain foods high in B vitamins. You can find them in vegetables, liver, beef, cheese, rye bread, nuts, dried fruits, and oily fish. Necessary for excellent sleep and magnesium with calcium. These substances are found in sesame, cocoa, buckwheat, bananas, milk, cheese, fish, herbs, turkey meat.
If you have problems with sleep, add foods such as:
In this case, it is important to correctly compose the menu. So, in the morning it is best to consume complex carbohydrates, in the afternoon protein foods, vegetables and fruits, and in the evening it is worth giving preference to easily digestible proteins, as well as vegetables. Food should be varied, but taking into account the features.
An approximate menu for insomnia can be composed as follows:
- breakfast: oatmeal in milk with berries, a slice of cheese and freshly squeezed juice;
- snack: smoothie from banana, berries and almonds;
- lunch: vegetable soup, liver stewed with vegetables, cocoa;
- afternoon snack: yogurt;
- dinner: omelet with pieces of fish and herbs, cherry juice;
- before going to bed: herbal tea or a glass of milk.
In the evening, you should give up sweets, it is better to eat some dried fruits or fresh sweet fruit. If you really want sweets, you can make a fruit smoothie or drink a cup of mint tea with a spoonful of honey. A sweet dream will not come if you eat a night of cakes and sweets.
Nutrition is very important for a full and sound sleep. But do not forget about other methods: natural sleeping pills, relaxation. Useful and physical activity during the day, but it should not be excessive. You can try different ways and methods that will help you have a good rest at night while you sleep. Something will definitely do.