How to deal with insomnia. 10 Sleep Secrets
Almost 50% of people are chronically sleep deprivation. Long could not sleep several times during the night and wake up the whole little sleep, constantly feel overwhelmed. Someone did not get enough sleep due to the profession, some of the stress of someone because of snoring. Many of these people can be helped, according to a BBC documentary, 2009 "Your body. 10 secrets of sleep." We looked and summarized content. Martyrs dedicated to insomnia.
1. A warm bath before bedtime
Take a warm bath an hour before you go to bed. The body temperature - a key moment in the process of falling asleep. But you do not go to sleep because of the feeling of warmth and comfort, which gives you a bath. Everything is just the opposite - your body cools down after a bath, and that this effect helps you fall asleep. This temperature drop becomes a major signal for sleep.
2. Prohibition of sleep after hours
A great way to combat insomnia, fractional and short sleep, with a sense of constant lack of sleep and weakness - a ban on sleeping in after hours. It is necessary to go by contradiction: can not sleep - do not make, but on the contrary, do not let yourself sleep. It is necessary to reduce the time spent in the bedroom - for example, 2 am to 8 am, no more than 6 hours. Even if you do not fall asleep in 2, but only in the morning - at 8, you should leave the bedroom. The goal - eventually exhaust the body. After a few weeks you will start to sleep without waking up all the allotted hours. Terms of just two - are in the bedroom only for sleep and get up always at the same time. Forbid yourself to lie in bed, pampered, "even a minute", "will make an exception today," etc.
3. Commute hours daily sleep
If you do not fill up at night, take a nap during the day. People in certain occupations can not long night sleep, so they have to learn to sleep fitfully, in a situation where they are. Daytime sleep is really useful for the organism, but the best time - between 2 and 5 o'clock in the afternoon, and sleep should last for no more than 30 minutes. Sleep longer to bed earlier or later - not a good idea, it will break your night's sleep.
4. To deal with snoring
Your snoring does not sleep and your loved ones harm you yourself - the dream becomes intermittent, you wake up from sleep apnea - sticking of language in the throat and an end to the air entering the lungs. Get rid of snoring is almost impossible, but something can still be done. Use special patches on the palate, not allowing to vibrate tissues of the nasopharynx, and special plastic tips on the language, not allowing him to sink down into the throat, and vibrate. There are also exercise trains the muscles nose-throat.
5. Do not shoot down the sleep cycle of caffeine and alcohol
Caffeine will not allow you to quickly go to sleep, and alcohol, fast lull, affect the phase of deep sleep with dreams, and they both lead to sleep discontinuity, and thus make it substandard, unhealthy. Our dream is cyclical, one cycle lasts approximately 1.5 hours, including a phase of light sleep, deep sleep and dreaming phase. During the night a person goes through 4-6 cycles of sleep, a smooth transition from cycle to cycle. A quality sleep - unrestrained. Interrupted sleep can interfere with our ability to concentrate when we are awake and can damage our health in general. Therefore, you should not do anything that can contribute to sleep discontinuity and disruption of its cycles.
6. Adjust the dream with the help of lighting
In the retina of the eyeball there are cells that wake the person. They react to light, sending a signal to the brain region that controls the production of melatonin, the sleep hormone. The level of melatonin determines a person is awake or is in a sleepy state. At nightfall, melatonin levels rise, and the brain goes to sleep. As soon as daylight appears in the windows, melatonin levels decrease, and brain activity is activated. Despite the fact that the eyelids are closed, retinal cells respond to light. They send a signal biological clock - the pineal gland (epiphysis) stops producing melatonin, and the person wakes up. You can adjust the duration of morning sleep easy with heavy curtains on the windows. On the other hand, can be less painful to take early awakening, if you wake up not only an alarm sound in a dark room, but also included in the required time, the source of daylight. You can fool the body, causing him to be more active. Eat breakfast with a special lamp, and the level of melatonin in the body will decrease faster - you'll feel more energetic. Blue light is good for early risers.
7. Adjust sleep with food
Some foods help us fall asleep faster, and some, on the contrary, help us cheer. Proeksperimentiruem with two completely different menu. One menu saturated carbohydrates and other proteins. Potato pancakes with pesto - against the fillet of cod with vegetables. We give serves two twin brothers who have not eaten before that for 4 hours. Twins who got carbohydrate meal, sleepy, and his brother, who went to the proteins, feels a surge of vitality. Carbohydrates promote insulin release as a result, produces tryptophan. Once in the brain, it is converted into serotonin and provokes drowsiness. The protein has on the body exactly the opposite effect. Proteins are converted into amino acids, which reduce the number of tryptophan, therefore, fewer serotonin is released and our activity is not suppressed. Thus, foods rich in protein, can help you to cheer up the day, and foods rich in carbohydrates, can help you fall asleep at night.
8. Learn how to regulate sleep when you change time zones
How to manage your internal clock, if you're going on an airplane to cross several time zones? There is a way to quickly rebuild the body by controlling the meals. If the person during the flight will have at intervals, as if he is living in his old time zone, and then he wants to sleep, as in the old time zone. The body will "think" that you are in the old time zone. Do not eat during the flight! The body will realize that something is wrong and mobilized. A But immediately after arrival - eat, in a new time zone. This will cause drowsiness, you immediately fall asleep and better night's sleep, the body will translate your internal clock. Fasting during the flight, for 12-16 hours, you sort of turn off your stay in the same time zone, and the meal on arrival at the new, you sort of turn the body in the new life in another time zone.
9. Learn to relax
If your work involves a high level of stress and allows you to sleep on a regular basis in the same hours, if your internal clock is completely misaligned, then to fall asleep quickly and sleep well, you may need a special relaxation therapy. In times of stress the body releases the hormone cortisone, and the purpose of relaxing treatment - reduce the level of stress hormone. Tensing and then relaxing your muscles one by one all of his body, starting with your toes, you will help your body to relax completely. Performing such exercises before going to bed, you will be able to fall asleep faster. After 20 minutes of this treatment, even the most hyperactive person begins to fall asleep..
10. Drink herbal infusions
Finally, we are pleased to inform you - traditional folk remedies still work! Lavender and valerian - the everlasting herbs infusion which helps to improve sleep quality, sleep becomes a long and continuous.