He turns around in bed and re-turns his posture. Trying to count sheep?1?2?3? Anything. There’s no way.
Get up, go to the fridge and drink water. Walk down the aisle with the conviction that now, yes, can you catch the dream?
- Of course not.
- There’s no way.
- Tomorrow will be another day when the routine will overwhelm me.
- The night will come back again and again I will go round endlessly.
- What won’t let me sleep?.
When we suffer from insomnia, we often cannot sleep well because of the fear of not sleeping that occurs before bedtime and does not allow us to fall asleep.
Other times, is it our active mind that prevents sleep, fluttering over and over again, working to solve everyday problems, family matters, projects, worries and body aches, work?Etc.
Trying to control thoughts becomes ironic and paradoxical and generates even more thoughts.
There are beliefs that do not favor sleep reconciliation, for example, considering sleep to be a waste of time, or taking more disturbing medications than helping.
When you are sleepy, it is important to sleep, even suddenly, even if it appears during a very important job, such as driving a train or performing surgery, it is important to stop for a few minutes and sleep, because of our actions depends not only on our lives, but also on the lives of others. In addition to putting our lifestyle in order, exercise improves sleep quality in the medium term and has an anxiolytic and antidepressant effect, especially if it is aerobic.
Exercise improves sleep duration and quality and the ability to rest and have restful sleep.
It is important not to do physical activity just before bedtime, unless it is, for example, a quiet outdoor walk or other recreational activities that help relieve tensions, free your mind and improve mood.
1) Appreciate the importance of sleep for a rich and happy life
2) Reorganize: it is important to give time to everything (including bedtime), to regularize daily life and activities, lifestyle is linked to sleep mode and vice versa.
3) Set daily work goals and be pleased to have met them. There may be factors that make it impossible to plan what will be the next day, but in any case, ordering the activity is ordering sleep: schedule, schedule?
4) Keep schedules: get up and go to bed at almost the same time every day, sleep or not.
5) Avoid coffee and soft drinks and take care of your food, especially at dinner.
Stimulating drinks such as tea, coffee, chocolate, guarana, yerba mate or soft drinks can disturb your sleep, as well as very spicy foods with spicy spices or foods that produce gas, acidity and acidity.
Chocolate, mint and fatty foods reduce sphincter pressure, causing reflux of the esophagus in predisposed people.
In general, it is advisable to lie down at least 2 hours after dinner to avoid reflux problems.
RELATED: Foods that have diuretic properties, such as parsley, lip, celery, garlic, aubergine or onion can disrupt our sleep.
FIRSTISER: However, there are foods that promote sleep because they are rich in Tryptophan (bananas, pasta, rice, whole grains, dates, dried figs, nuts) or melatonin (corn, tomatoes or potatoes).
6) Find a better place to sleep and have it as a shelter, as a cozy corner.
7) Removing a foot from the sheet or blanket regulates body temperature and contributes to better circulation.
8) Writing: If new ideas or plans appear when you are lying down, it is good to have paper and pencil handy to write them down, when they are written we get rid of them in a certain way: they disappear with thought and it is possible to sleep peacefully.
9) Meditation improves attention to breathing and leads to a state of mental tranquility.
Do we wish everyone beautiful dreams?