7 rules for good sleep

Insomnia, that is, sleep problems, affects more than 60% of the world's population. Sometimes insomnia is associated with diseases of the internal organs (heart, thyroid, bronchi), sometimes it may even be the only symptom of depression. But still more often the cause of problems with sleeping in the wrong mode, overwork and inability to "turn off" the brain from daytime problems.

A lot of works have been written on insomnia, but the people do not get enough sleep, and do not get enough sleep. This time, naturopaths from Australia took over. They argue that it is the symbiosis of all the suggested tips that will give the desired effect - you will finally start getting enough sleep at night and not be late in the morning.

Naturopathic specialist Mim Beim said that she and her colleagues developed the simple seven rules for good sleep based on the foundations of classical medicine and traditional healing methods. So…

1. Keep sleeping herbs in your medicine cabinet. “Unlike sleeping pills, herbal sedatives and tinctures are not addictive, ” said Dr. Beim. “Therefore, to achieve the desired effect, it is necessary to take" sleep-herb "twice: after dinner and before bed." Valerian, hops, lemon balm, motherwort, peony have a mild, but effective hypnotic effect. You can take a mono-tincture - up to 30-40 drops, or you can try to combine herbs yourself (also so that the total volume does not exceed 30-40 drops) and choose the best composition. But all sedative herbs lower blood pressure, so hypotonic patients need to be careful with them.

2. Light dinner before bed. For those who do not eat at all after 6 pm, the night's sleep is worse - more superficial and anxious. The point is that the brain needs fuel during sleep. So the best option is a light dinner half an hour before bedtime with a small amount of carbohydrates. This will increase serotonin levels and normalize blood sugar levels, which generally have a calming effect on the body. So an old-fashioned cup of hot milk and honey at night, a slice of cheese and a cookie, or half a banana will come in handy.

3. Remember sleep hygiene. It's not so important to force yourself to go to bed at 10 pm. Everyone understands that this is practically unrealistic for a modern working person. But just going to bed at the same time is the most important thing. And the worst thing is the "roller coaster" in the mode. Go to sleep every day in a room that is ventilated at night. And before going to bed, avoid great physical activity and watching movies with disturbing music (it is disturbing intonations that knock sleep).

4. Do not drink before bed. It is important. Although alcohol is relaxing, this practice should be abandoned. “Alcohol disrupts the sleep cycle, particularly REM sleep, when a person is dreaming, ” said naturopath Mim Beim. "This means that the body will not be able to completely relax and recuperate."

5. Running and cycling - in the morning, breathing exercises - at night. Special exercises will also help improve sleep. In this case, active loads (running, cycling, treadmill, strength training equipment) should be performed in the morning. And classes aimed at normalizing and restoring breathing, yoga for example, it makes sense to transfer to the evening. This will help to calm not only the body, but also "switch" the brain from the daily worries.

6. Bath caresses the skin and… deceives the brain! Experts have found that the deepest sleep occurs when the body temperature is below the average daytime. As a rule, this happens in the morning hours. If you walk around in the evening and sleep in either eye, try to fool your brain. To convince him that the body is immersed in the realm of sleep, you can use a warm bath or shower, which artificially lower the body temperature.

7. The hormone melatonin, produced by the pineal gland of the brain, helps to regulate the circadian rhythm in the human body. “Shift work, frequent flights and poor sleep affect melatonin levels, ” says Dr. Beim. - Therefore, to adjust the internal clock, the hormone can be taken in pills. But only a doctor-somnologist or a neurologist should prescribe it.