How to defeat insomnia: simple tips

According to the latest data, about 30% of the population of the entire Earth suffers from insomnia. The causes of sleep disorders can be different: from severe stress, conflicts at work, physical exertion, to changing time zones and the appearance of a child.

It is very important to remember that a quality healthy sleep is an integral part of our life, a guarantee of health and productivity.

If you have insomnia for more than three months, you should consult with a doctor, because sleep deficiency is a serious health threat. Short-term sleep problems can be handled by youself. If you determine your cause, sleep and rest will normalize.

Simple tips for defeating insomnia:

1. Do not underestimate the value of the regime. It is necessary to fall asleep and wake up at the same time, even on weekends. Experts recommend sleeping at least 8-9 hours, and go to bed not later than 23:00.
2. A light evening jog or walk in the fresh air helps you fall asleep faster. However, running is useful at any time of the day, the main thing is to choose what is convenient for you. An evening run can be a great alternative for those who for one reason or another are not capable of morning jogging.
3. Sleep problems may occur after intense physical activity in the evening. Try replacing heavy, high-intensity workouts with yoga or stretching.
4. Come up with some kind of ritual before going to bed. It can be reading, breathing exercises or keeping a diary. Note that keeping a diary as a tool of introspection and self-examination is one of the most useful habits that should be developed.
5. Be sure to ventilate the bedroom before going to bed. In addition, the room should be a comfortable place for your relaxation: choose a comfortable bed and pillow, equip a pleasant dim light.
6. Do not drink coffee, alcohol, or eat junk food before bedtime.
7. Make a good habit: no social networks and TV before going to bed!
8. Practice meditation. This is a kind of “reboot” and cleansing of the mind, which will help to relax and improve the quality of sleep. Try to start with at least a few minutes. For example, try to slow down the mind, not think about anything, but concentrate only on your breath.
9. It is not recommend trying to fall asleep if you do not feel sleepy.
10. In no case should you take sleeping pills.