Having trouble falling asleep is a situation that probably all of us have experienced. If the trouble recurs more often, you begin to wonder if this is a temporary problem, or insomnia or other sleep disorders. It is known that sleep is a very important element of the 24-hour cycle. Thanks to the calm snow, we can regenerate our body and mind. So are there ways to fall asleep quickly and get the best rest?
How much should you sleep
We must not forget that each of us has a different physiological demand for the amount of sleep. Some people can function very well after a few hours of sleep during the night. Others, in turn, experience discomfort when they are awake for at least eight hours. Older people generally need less sleep (about six hours a day on average). Each of us simply has different conditions and habits, which is why it is difficult to set the sleeping norm and one should not look for anomalies in the slightest deviations.
What to avoid to make it easier to fall asleep at night?
- Stress situations just before going to sleep.
- Excessive physical exertion before bedtime.
- Sleeping during the day.
- A hearty meal just before falling asleep.
- Falling asleep with a feeling of hunger.
- Drinking beverages containing psychostimulants.
- Drinking plenty of fluids, which results in waking up to use the toilet.
When sleep does not come, do not wait for it by force. Do something that will free you from the tension of waiting for sleep, e.g. reach for a book. If the stress of everyday life causes you trouble falling asleep, before going to bed make yourself an aromatic bath. Sometimes it is calming to listen to soft music before bedtime and to drink herbal infusions, e.g. lemon balm.
You can also reach for a glass of warm milk with the addition of honey, which increases the feeling of drowsiness, or eat dried fruit – they are rich in magnesium soothing stress.
In today’s electronic times, we surround ourselves with many devices. The bedrooms have TVs, computers that adversely affect the ionization of air. The bedroom is a place of relaxation and rest, so it is worth removing what is not necessary in it. Also opt out of browsing social networking sites on your smartphone just before bedtime. The blue light that they source makes it difficult to fall asleep. Instead of a smartphone, reach for a book.
When to get insomnia medicine
Fear associated with insomnia and the potential effects of a sleepless night leads to sedatives and sleeping pills. However, remember to use them with caution because of possible addiction.
In states of emotional tension, agitation and anxiety that cause insomnia, in addition to relaxation techniques, it is recommended to use mild herbal preparations, containing in their composition e.g. lemon balm leaf or valerian root.
If it is necessary, you must start to use stronger preparations, but their choice is always decided by a doctor who will take into account our state of health and the type of problems.