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 Due to certain reasons, we may encounter a variety of sleep disorders. Before you fight them, let us define what they are.
So, are the following sleep disorders:
insomnia, a temporary stop breathing during sleep, sleepwalking, nightmares, night raids on the refrigerator, REM sleep, narcolepsy, sleep deprivation
.
Perhaps one of the most commonly be called insomnia.
What causes insomnia?
More often than not, so our body is trying to let them know that we are not all right. Insomnia can cause stress, caffeine abuse, depression, changes in the life and physical ailments. People with this disorder or can not sleep at all, or waking at night, can not go back to sleep, or waking up early in the morning.
How serious is Insomnia?
In fact it is not so serious as it seems. You just feel tired, become irritable or depressed can, and you find it hard to concentrate.
How to sleep?
Adult needs 7 - 8:00 uninterrupted night's sleep. To check that you are getting enough sleep, follow your condition. If you feel cheerful most of the day, it's all right. The need for sleep varies according to age. Perhaps you noticed that our grandparents slept little at night, but the rest day. It also considered the norm.
What to do if you have insomnia?
We must change the way of life and way of thinking. So, some tips on how to overcome insomnia, if not its cause lies in the physical distress:
1.
Go to bed at the same time, even on weekends, so you can re-train your body to that at night you should sleep.
2.
Create your bedtime ritual. By the way, so you can develop good habits and. For example, you can follow this routine: take a warm bath or shower, read something but nothing spectacular, or will sit through the night. You can practice yoga. There are excellent exercises that help relax and relieve stress.
Here are 2 recipes
bath for insomnia
:
Coniferous bath.
Take pine concentrate (it is sold in pharmacies) and dissolve in the bath. You can choose any spruce, pine, fir. Rather than concentrate pine can take sea salt. Well if it is scented with lavender.
Combined bath.
Take 50 g of calendula flowers, striped, peppermint and marjoram. Pour 3 liters of boiling water and heat for 15 minutes in a water bath. Then let stand for 45 minutes and add to the bath.
3.
Remember the bed or to sleep, or sex. No work, watching TV, etc. while you are in bed.
4.
Do not make your bedroom very bright. Prefer the natural colors and fabrics. Do not clutter up it and often ventilate.
5.
If you lie and you can not sleep for more than 30 minutes, then get up and move to another room. Sit there 20 minutes in silence, and then try again to lie down.
6.
Do not abuse caffeine, alcohol and tobacco.
7.
Do not engage in intense physical loads before bedtime.
8.
Learn to control stress in your life.
9.
Going to bed, try not to think about the troubles and hardships of the day. Afraid forget something? Make a list of cases in the evening.
10.
If you have problems with night sleep, no rest day. Otherwise you will only aggravate the situation.
eleven.
You can try flavored room with the help of essential oils. For these purposes, are ideal: mint, lavender, grapefruit, patchouli, pine, rose and sandalwood. You can try this mixture: Take 3 drops of patchouli, lavender, geranium and 2 drops of neroli.
12.
Try to drink a glass of herbal decoction. Pharmacies already sell special teas for those who have trouble falling asleep. By the way, are very helpful. Or you can cook at home themselves. For example, chamomile, peppermint, Melissa, valerian.
13.
Some can not sleep on an empty stomach. Do not torture yourself. 2-3 tablespoons of buckwheat or a glass of kefir, and You can go to sleep.
By following these simple tips, you can beat insomnia themselves and help their loved ones to do it. Good luck and sweet dreams!
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