The worst thing is not that you can’t quickly fall asleep in the evening. This is when you wake up in the middle of the night and until the morning you cannot close your eyes. Such sleep disturbances are mainly caused by stress and a shaky nervous system, as well as some tricks for insomnia.
Of the guaranteed working methods, we recommend: evening walks in the fresh air, refusal to work before bedtime, having sex, as well as the following tips.
Drunken people either go wild or sleep soundly. If you drink the right dose, then the first option does not threaten you, but the second is in question. Irshaad Ebrahim, director of the London Sleep Center, says:
Alcohol reduces the time to fall asleep, and in large doses increases the effect on the phase of deep sleep. This effect of the first half of sleep is partly a motivation for some people with insomnia to use alcohol as a remedy for it.
But its effect ends approximately in the middle of the night, after which there is an awakening, and the body after taking doping cannot immediately return to normal sleep. So there is midnight insomnia. Of course, if you drink an impressive dose of alcohol, it can keep you in the phase of deep sleep all night. But this method of getting rid of insomnia very quickly leads you to another problem – alcoholism. In addition, due to the lack of phase change under the influence of alcohol, the quality of sleep decreases and the body does not fully rest.
Tea with lavender, valerian, infusion of chamomile and motherwort – one of the most popular and harmless remedies for insomnia. They are recommended even for sleep disorders in children and adolescents. The advantage of natural sedatives is that they accelerate falling asleep in the evening and positively affect the characteristics of the various phases of sleep. But the main problem – they are all quite strong diuretics.
After drinking a cup of tea with lavender at night, you are guaranteed to wake up in the middle of the night to go to the toilet. And since the sedative effect has already passed, it is not a fact that it will turn out to fall asleep again. Especially if insomnia is associated with a nervous breakdown.
Refusal of food 3 hours before bedtime
One of the most common tips for insomnia is not to eat at night. On the one hand, it is true – fatty, heavy, sweet food guaranteed does not contribute to healthy sleep. And on the other hand, hunger for different people comes at different times. For some, not eating three hours is a lot.
And even if you manage to fall asleep in the evening with a slight feeling of hunger, then at night it is quite realistic to wake up from pain and rumbling in the stomach. And then for a long time they are tormented by the thoughts “is it normal to eat at 3 a.m. or not.
Scientists at Kyushu University in Japan have found that exposure to warm water can cause drowsiness, making sleep much easier. This is largely due to our circadian system, which is very sensitive to body temperature. When we start to cool after a bath, it makes our circadian rhythm signal to the body that it is time to prepare for rest. The body responds by slowing the heart rate and respiratory rate, bringing us in perfect condition for a good night’s sleep.
If you do not have a bath – it does not matter. A study by Kyushu University showed that a warm shower, or even a foot bath, would also help you go to bed more quickly.
For those who are familiar with the calming properties of lavender, its inclusion on our list should not be surprising. If teas really make you wake up at night to go to the toilet, try other ways to use it.
Whether adding it to the bath, applying it to the skin as an oil, or inhaling it as a vapor, only a few plants can help you relax just like lavender. It not only contains many beneficial substances (vitamin A, calcium and iron), but is also often used to reduce anxiety, fatigue and nervousness.
Lavender works very well and as a natural cure for insomnia, helping to reduce heart rate and respiratory rate. In addition to the above methods, it can also be added to food.
Passionflower or Passiflora
For many years, Passiflora tea has been used as a natural cure for insomnia, anxiety and stress. This tropical plant, commonly found in the southern United States and South America, comes from the same family as passion fruit, so its taste will delight you greatly. The leaves, flowers and stems of the plant are dried and used to make tea with natural relaxing properties.
In a 2013 study, it was shown that a combination of passionflower and valerian was as effective in improving sleep quality as ambien, a prescription drug used to treat insomnia.
Melatonin is a hormone that regulates our sleep and wake cycle. It is produced naturally, depending on the effects of light and darkness. The more time we spend in the sun, the more melatonin our body produces, being in a darkened place, for example, in a bedroom with curtains down, lights turned off and gadgets.
Conversely, if we spend nights in brightly lit places with sparkling lights, the body will not be exposed to the darkness necessary to get enough melatonin.
If you think that a lack of melatonin may be the cause of your sleepless nights, buy supplements that help your body get the right amount of this hormone to properly regulate the sleep and wake cycle.
A study published in 2011 in the Mediterranean Journal of Nutrition and Metabolism found that people who consume 600 mg of lemon balm extract daily for 15 days have reduced symptoms of insomnia by 42%.
You can buy oil with lemon balm extract and drip a little into the oil burner or add a couple of drops to the bath.
Almonds and Bananas
Almonds and bananas contain a lot of sleep-inducing tryptophan, as well as magnesium. A lack of magnesium can cause sleep problems, as well as calcium found in almonds. In addition, bananas are an excellent source of potassium, which is very useful for muscle relaxation.
In any case, you always need to remember that the human body is a unique system, and the same methods can work perfectly for some people, and be completely useless for others.