Very often, a person, having gone to bed to rest, continues in his mind to scroll through the events of the previous day. And it happens that daytime worries, unresolved problems and stressful situations make it difficult to fall asleep. Not having a good night's sleep, he gets tired faster at work and worse at performing his tasks. This is reflected in appearance and overall health. Obviously, before going to bed, you need to relax and forget about problems. But how to do that?
It is necessary
- - coniferous extract;
- -sea salt;
- -chamomile;
- -valerian;
- -green tea;
- -mint;
- -motherwort;
- -soul;
- - marshmallow root;
- -valerian root;
- -hop cones.
Instructions
Step 1
If you are familiar with such a situation, and you also cannot fall asleep for a long time, because you cannot get distracted from any unsolved problems, try to allocate another time to think about the accumulated questions, a few hours before the evening rest. For example, after returning from work and having dinner.
Step 2
Sit for half an hour with your thoughts and look for a way out of your stressful situations. It is best if you formulate the problems on paper and try to draw up an action plan for each of them. And if any issue cannot be resolved at the present time, write it down. Having completed this necessary mental work, you can breathe freely and not poison yourself with these thoughts of night rest.
Step 3
For the body to need rest, try to exercise 4-6 hours before bedtime. Sign up, for example, in some evening sports section, if one operates somewhere near your home. Sports activities stimulate the body, but after exertion, general relaxation occurs. And unnecessary thoughts at this time will fade into the background.
Step 4
Anxiety before bed is often caused by spicy foods. Try to consume it, if you like, in the afternoon. And shortly before bed, many experts recommend eating light snacks, such as buckwheat porridge or cereal with milk. In addition to milk, chicken and turkey meat, as well as bananas, have a slight sedative and hypnotic effect.
Step 5
They have a beneficial effect on the nervous system, as if "programming" the consciousness for a restful sleep, fragrant baths. You can use essential oils, or you can use inexpensive, but such well-known and long-proven remedies, such as warm baths with pine extract, sea salt, chamomile or valerian. Fill the plants (flowers and leaves) with water, close the lid and boil in a water bath for 10-15 minutes, then strain the broth, add to the bath.
Step 6
Also try one of the well-known sedatives offered by traditional medicine. Take 250 g of green tea, add to it 2 tablespoons of mint, motherwort, oregano and marshmallow root, and spoonful of valerian root and chopped hop "cones". Stir well, pour into a glass jar and cover tightly with foil and glass lid. Brew this mixture as tea and drink before bed.
Step 7
As you lie in bed, think of something abstract and monotonous. You can “count elephants” or repeat poetry. And, perhaps, you will like to indulge in pleasant or joyful memories more. It will calm you down and promote sound, healthy sleep.
Step 8
Use a method such as maximizing tension and then gradually relaxing the muscles. Start at the feet and work your way up to the head. Tighten the muscle, count to ten, relax. This exercise relieves stress and soothes.
Step 9
If the above measures do not help you, see a good psychologist. In just a few sessions, it can help you learn how to calm down and cope with insomnia.
