Folk remedies for sound sleep of an adult. Sweet dreams and pleasant dreams wish you folk remedies. How to get rid of insomnia - Video rules for good sleep

A person cannot fall asleep for a long time, wakes up several times during the night every 30-40 minutes, gets up too early in the morning. Sometimes awakening comes late, but sleep is not very deep. There are many ways in which you can influence sleep disturbance, make it normal. These include: sleeping pills, some antidepressants, as well as a folk remedy for insomnia (it has been used at home since ancient times).

How to do how to treat insomnia and what to do in case of sleep disturbance, this article will tell.

Causes of insomnia

There are too many reasons, since the ability to fall asleep normally is influenced by internal and external factors.

One of the external causes is the bad environment around the person who went to bed. An uncomfortable place and bed, noisy conversations, and failures in the air temperature in the bedroom adversely affect a person’s falling asleep.

If a person is constantly faced with stressful situations at home and at work or is tormented by fear, anxiety and depression, this can also affect sleep. A disease accompanied by sharp pains, frequent urination, severe itching of the skin is another cause of insomnia. What are folk remedies for insomnia, how to effectively cure insomnia with their help? Let's talk about this further.

Home remedies for insomnia

A person has every opportunity to solve the problem with poor sleep on their own. Folk remedies for insomnia are different, if you try, then finding the option you need is not difficult. To begin with, make sure that you are leading the right lifestyle, if not, then it will take more than one day and more than one week to return to the right track.

Treatment of insomnia with folk remedies (tips):

Drinking a glass of alcohol before bedtime is already bad. At first glance, it seems that drinking will help to calm down, and it will be possible to sleep soundly all night. In reality, it's quite the opposite. First, a person acts, falls asleep, as they say, on the go. But after a while there comes an awakening, and it is not possible to fall asleep until the morning. Alcohol has a bad effect on the depth of sleep, you need to remember this. You will also have to give up cigarettes, tobacco has a stimulating effect.

There are suggestions that coffee is a hindrance to a restful sleep, since the caffeine included in it is the best invigorating agent, and it remains in the human body for a whole day. For the sake of sound sleep, it is better to give up coffee and products containing caffeine.
If you buy over-the-counter cold medicines, be sure to ask about the effect they have on sleep. Some medicines have such properties as coffee in relation to the body.

Early in the morning and during the day you need to do physical exercises, but before going to bed it is better to refuse, as they stimulate the nervous system, which leads to sleep disturbance.

Sleeping in the afternoon is undesirable, then in the evening it is unlikely that you will be able to fall asleep on time. Reading a book before bed will help you relax and induce drowsiness. A good remedy for insomnia at home is to dream about something pleasant, imagine beautiful landscapes: let it be a forest, a sea, a beach and, of course, you are in that place. Then you will definitely fall asleep. Sleep will be calm, and morning good.

Honey is the best cure for insomnia

Traditional medicine, with the support of traditional medicine, believes that honey should be used to normalize sleep. There are different ways to take it. You can make a tasty and healthy syrup by taking a tablespoon of honey and Borjomi mineral water and adding half a spoon of finely chopped lemon. You need to take such a folk remedy in the morning.

Well-established folk recipe, which included honey and apple cider vinegar. Every day, going to bed, you need to eat two teaspoons of a mixture of three teaspoons of apple cider vinegar and 200 gr. honey. In less than half an hour, drowsiness sets in.

In order to prevent a rush of blood to the brain and calm the nervous system, it is useful to make a compress on the calves of the legs from grated horseradish mixed with honey. As an addition, drink a glass of cucumber pickle, adding a little sage honey to it.

Honey is considered a strong allergen and can cause unwanted reactions. People who are allergic to this bee product should not use it to treat sleep disorders.

Insomnia: effective treatment with folk remedies, herbal preparations

People have suffered from insomnia at different times. They knew how to deal with it with the help of traditional medicine and many medicinal plants. The effectiveness of such treatment is regarded positively.

If you get a doctor's advice, then anyone can treat insomnia with such means. Side effects are not observed.
. Preparations from medicinal plants are not toxic, and their effect on the body is positive.
. Folk remedy for insomnia at home does not give side effects.

Not every person has a stable financial position, especially in our difficult times. To save the family budget, some medicinal plants can be prepared independently.

There are various folk remedies for insomnia. Herbal medicine is one of them. There are a lot of recipes in which the main component is a medicinal herb, they all deserve attention. Here are some of them:

Collection 1. The decoction, which has a calming effect on the nervous system and helps to relax, includes the following medicinal herbs: peppermint, motherwort herb, hop cones, valerian root and rhizomes in a ratio of 3:3:2:2. Recommended 10 gr. brew the mixture in 250 ml. water and boil in a water bath for 10 minutes. Then strain, if there is no initial volume, add boiled water. Three times a day, the last before bedtime, drink this decoction of 0.5 cups. It will eliminate insomnia.

Collection 2. Three times a day they drink medicine from the grass of hop cones, valerian, peppermint leaves, taken equally, one tablespoon is brewed with a glass of boiling water. Dose - 100 ml. for one visit.

Collection 3. Traditional healers use this method. They take equal amounts of mint leaves and chamomile flowers, mix everything together with fennel fruits and add cumin. For 200 ml. boiling water will need 10 gr. collection, after which half an hour will have to be evaporated in a water bath. After cooling, the broth is filtered and cold water is added to the original volume. Drink in the morning and evening before going to bed for a whole glass. The medicine helps to overcome neurosis and insomnia.

What baths to take for insomnia

There is no doubt that folk remedies for insomnia are considered the best helpers in restoring sound sleep. How to effectively cure insomnia? Considering this issue, one cannot fail to note the effectiveness of water procedures. The main thing is not to overdo it with the water temperature, it should not be higher than 40 degrees. Bathing in the bath should take place two hours after eating and a couple of hours before going to bed. Water should not cover the heart area.

If medicinal herbs are added to the bath, it will act much more effectively. Herbalists advise adding pre-brewed medicinal fees. For example, fragrant hay, and pine needles. Moreover, the cones and needles are boiled, then left to infuse for 15 hours. The liquid should turn brown. The duration of stay in the bath should not exceed 15 minutes.

Sleep problems can go away if you take a bath with a decoction of valerian for ten days in a row. Why in one liter of water boil 200 gr. its rhizomes.

clay treatment

At first glance, such a remedy for insomnia at home, like clay, seems unusual. But it is very effective and interesting. It is worth trying at least twelve days to apply it two hours before bedtime - and it will be possible to firmly say that the condition has improved. What is clay treatment? Everything is very simple. This is a molding of various figures with rounded edges, which has a calming effect on the human brain, setting the mind to sleep.

Another great method is clay wraps. It will take only 7 procedures. For them, you need to prepare a little more than half a glass of white clay, a third of a glass of hot water and 10 ml. yarrow infusion. Place all components in an enamel bowl, mix thoroughly. Put the gruel on a napkin and apply on the forehead and temples, hold for 20 minutes.

Proper nutrition for insomnia

Compliance with the diet is also a folk remedy for insomnia (home method). The mode cannot be changed, it must be set once and for all. Its violation will lead to the failure of the systems and the organism as a whole. The result is insomnia and aging.

The entire human body, including the digestive system, requires a night's rest. It will be disturbed if you eat a hearty meal before going to bed. The last meal should be at least 3 hours before bedtime. For dinner, the menu must include easily digestible foods such as vegetables and fruits. Fatty meat food should not be on the table in the evening. Avoid tea and coffee.

It is best to drink a cup of warm milk before going to bed, adding a spoonful of honey. Such a folk remedy is especially effective for children who do not fall asleep well.

People must pay attention to the intake of vitamins, especially vitamin B, which, by strengthening the nervous system, helps to improve sleep and falling asleep. Rich in this vitamin: bread, nuts, oatmeal. The main source is brewer's yeast.

A great effect in the treatment of insomnia is observed from taking tea from anise seeds. You can cook it like this: put half a teaspoon of anise seeds into a preheated teapot for tea leaves, add boiling water and insist. Strain and drink half a glass before bed. Added honey doesn't hurt either. And sugar is not recommended before bedtime, it is a causative agent of the nervous system. The drunk liquid will also not give anything good, since frequent visits to the toilet interfere with normal sleep.

When should you start taking medication for insomnia?

There are times when a home remedy for insomnia does not give positive results. Then you can use sleeping pills, after consulting with your doctor before taking them. Unfortunately, pills have a lot of side effects, in addition, you can get used to them. It turns out that you can start taking them only in the most difficult cases of insomnia.

You should never despair. Read the instructions carefully and try to follow them.

What disrupts healthy sleep

Most often, sleep is disturbed by health problems that have a negative effect on the body. In this case, insomnia should not be treated with sleeping pills, but attention should be paid to the underlying disease.

Insomnia can be from overwork, depressive states and neuroses. A dinner of fatty, smoked and spicy foods also affects sleep. Violation of the work schedule, night shifts are also the causes of insomnia.

Sleep hygiene

The main cause of insomnia and poor sleep is poor hygiene. It has a number of very simple rules that must be followed. This will help make your sleep more enjoyable.

You need to go to bed and wake up at the same time.
Sleeping during the day is not recommended for insomnia. Fractional sleep will exacerbate the problem.
A good night's sleep is possible if there is a cozy atmosphere in the sleeping room.
Lying down in bed, throw away thoughts about TV and the Internet. Avoid reading books and newspapers. You need to remember one rule: the bed is only for sleeping.

Medications for insomnia

Sleeping pills are not as harmless as they seem. Many of them can be addictive and make it impossible to sleep without pills. This means that you do not need to conduct experiments with insomnia on your own, but consult a somnologist who will help determine the treatment.

The list of pills for sleep disorders is long. Safe and effective remedies that are sold without a doctor's prescription are the following: valerian (tablets), motherwort (tincture), Persen, Novo-Passit and Melaksen. But this does not mean that they can be taken without a doctor's prescription.

In many cases, you can’t do without medication, but if you know how to treat insomnia with folk remedies, why not try a harmless way, and only then move on to using drugs?

The presence of sleep does not mean that the rest takes place in accordance with all norms and provides a person with a supply of vivacity for the coming day. Many people suffer from waking up several times during the night. This is influenced by many factors, including the psycho-emotional state, mode of work and even nutrition. If you can't get enough rest at night, consider ways to help improve sleep.

Practice good sleep hygiene

There are certain rules that must be followed before going to bed. Always go to rest at the same time, do not break the regime. It is better if you go to bed between 22.00 and 23.00 hours.
Do not forget to open the windows in the room for ventilation, fresh air makes you sleepy. Or make it a habit to take a half-hour walk before you go to bed.
Install a thermometer in the room, always monitor the temperature in the room. Stick to the average or 1-2 degrees lower.
Hygiene is not only basic recommendations for ventilation and the right time to sleep. Don't eat right before going to bed. If you are hungry, drink a glass of yogurt half an hour before bedtime. The last large meal should be at least 4 hours before rest.
Choose a comfortable sleeping position. Ideal - on the side or back. It is also worth paying attention to the bed, it is good if the mattress and pillow are orthopedic. They will provide you with support for your spine and a comfortable uninterrupted sleep.
It has been proven that you will fall asleep faster if you sleep in clean, spacious pajamas or naked. Take a hot herbal bath or shower before heading to bed. Freshness will help to calm down, you will fall asleep quickly.
Make sure you get tired before bed. You can visit the gym in the evening, walk the dog or just exhaust yourself with chores around the house. Light fatigue will improve the quality of sleep.
Do not listen to loud music, do not watch scary or overly funny films that will not let you sleep later. Before resting, do not drink a lot of water or other liquids so that you do not run to the toilet every time.

Turn off the lights 2 hours before rest

If you know for sure that you have problems with sleep, prepare for the rest in advance. Turn off the lights or put on a nightlight to create a subdued atmosphere. You can install a few scented candles that help to calm down.
A darkened room will send a signal to the brain that it's time to sleep. You will first feel a slight weakness, and then doze off completely. Naturally, before these manipulations, you need to ventilate the room and get a little tired.
A few hours before the rest, do not use gadgets (tablet, smartphone, etc.), do not watch TV. Better read a book or dream. Electronic devices create anxiety by affecting the eyes and brain.
If there are too many harsh lights in your room, such as a power outlet switch, a phone charger, a computer, a clock with a glowing panel, cover all these devices. Bright light will break through the eyelids, you will not be able to sleep soundly.
It is better to curtain the windows with thick curtains through which light will not break through in the morning hours. If this is not possible, put on an eye patch in advance. In addition, modern dressings are saturated with aromatic herbs that improve sleep.

Fall asleep to quiet sounds

If you can't fall asleep in complete silence, add muffled sounds. Download an application for sleep on your phone, which will make the sound of waves, light wind, birdsong. Unobtrusive sounds will help you relax.
Studies have been conducted that have proven that such sounds not only soothe, but also drown out extraneous rustles. This is especially true for people who cannot fall asleep due to household members or pets awake at night.
There is a device called a white noise generator. With it, you can tune a certain frequency and get a kind of rustle. He lulls and allows you to fall asleep quickly.
To doze off, you can turn on monotonous music without any abrupt transitions. This style is called "Ambient". Under such a melody, you will get bored and fall asleep. Be sure to set a timer so that the music turns off after an hour and a half.
If you have friends who, without a twinge of conscience, can call at night and interrupt sleep, put the phone on silent mode. Also turn off vibration if you are not expecting a call. Get some sleep, then call everyone back in the morning.

Take vitamins

There are certain vitamins for people who have trouble sleeping. The complex can be purchased at the pharmacy. You need to focus on B-group vitamins, they are aimed at normalizing the nervous system.
Eat nuts, chicken and beef liver, cereals. These products reduce anxiety, stimulate blood circulation in the brain. Vitamins A and E are also helpful.
Of the drinks, it is also worth giving preference to black, not strong tea with honey and lemon. Useful and warm milk with honey, drunk before bedtime. All cocktails and teas are consumed in small sips.

Sleep naked

Studies have confirmed that sleep will be better if you sleep naked. Thus, the body temperature does not jump, the person finds peace and completely gets rid of discomfort.
It is advisable to choose not a light, but a dense blanket for rest. It presses the body, creating a certain feeling of security and comfort. Pillows must be firm and bedding must be clean.
While sleeping without clothes, you should not cover your head and hands, you can also release one leg and put another pillow under your knee. Always keep your feet warm, if they get cold you will wake up.

Use healing herbs for sleep

Many people know the unique properties of herbs that have a positive effect on the psycho-emotional background of a person. As a result, the body can completely relax and get rid of increased tension. It is enough to brew raw materials in the classical way to benefit.
During steaming, useful substances and necessary enzymes for the nervous system are released from herbs. Thyme contains essential oils, tannins, saponins and fatty acids. The brewed drink has a positive effect on the entire body as a whole.
If you decide to brew motherwort, then the medicinal herb will produce a sedative effect. Raw materials perfectly prevent cardiovascular diseases.
As for valerian, it contains alkaloids and essential oils. Active enzymes perfectly calm the nerves. Herbal collection is effective for insomnia and nervousness.
Also, decoctions based on hops will help in the fight against poor sleep. The plant contains antioxidants and phytoestrogens. Such enzymes have a sedative effect on the psyche.
No less effective in a similar situation will be a collection with lavender. In most cases, plant ether is used to solve sleep problems. Bed linen is treated with lavender oil. Soon the anxiety and irritability disappear.
Peppermint worked well. It is enough to inhale the aroma of the plant, as a bad mood will immediately disappear. Raw materials have a positive effect on the mental state of a person. You will be able to calm down and find peace in a short time.
In some cases, you can drink an infusion based on hawthorn. In folk medicine, the fruits are brewed and used as an astringent. The composition perfectly cleanses the blood of toxins and toxins. In addition, the excitability of the body is noticeably reduced.
To calm the nervous system, you can try a drink based on calendula. The plant also has a bactericidal effect. Together with lemon balm, a decoction will help eliminate migraines, fight ischemia, dysbacteriosis and nervosa.
Pharmaceutical chamomile is no less effective in combating poor sleep. The plant is rich in biologically active enzymes. The drink has an antispasmodic, sedative, anti-inflammatory and anesthetic effect on the body.
Remember, if you decide to collect herbs yourself, you need to carry out the procedure in environmentally friendly conditions. Further, it is enough to brew the herbs like ordinary tea. Raw materials can be easily purchased at a pharmacy.
Herbs are sometimes combined in equal proportions and brewed. It is recommended to add a small amount of honey. On average, the course is only 3 doses. It is enough for you to drink a portion of the drink half an hour before bedtime. As a result, sleep and the nervous system are normalized.

Eat foods to improve sleep

It's no secret that the body draws the necessary substances from the foods that we consume. From this we can conclude that the quality of sleep and well-being in general directly depend on the components of the diet.
To normalize sleep, it is recommended to drink drinks based on medicinal herbs more often. In addition, bananas, almonds, milk, oatmeal and honey are great for insomnia. To sleep without problems, you should not eat 2 hours before rest.
Lean on potatoes, sea fish and cocktails, hard cheeses, cauliflower and broccoli, carrots. An hour before going to bed, drink rosehip or mountain ash tea.

Improving sleep in infants and the elderly

In order for the baby to sleep without problems, it is necessary to take into account various factors. In most cases, the child cannot fall asleep due to hunger, flatulence, teething, room temperature and fresh air.
It is enough to eliminate such causes and the baby will fall asleep soundly without any problems. As soon as you put your baby to bed, you can have a relaxing massage. Do not forget to sing lullabies and air the room. Fennel-based tea will help with problems in the stomach.
As a rule, older people need fewer hours of sleep for proper rest. To fully replenish strength, you need to walk 2 times a day. It is forbidden to sleep during the daytime. Do light gymnastics. Forget coffee and alcohol. Don't eat before bed.

It is easy to normalize rest and overcome insomnia if you follow simple rules. Establish a diet, observe sleep hygiene. Buy vitamins if necessary. It is necessary to completely eliminate bad habits and the consumption of useless products. Walk more and do gymnastics.

Video: how to improve sleep quality

Sleep occupies a third of our lives. With its help, the body restores the forces that are necessary for normal life. During this process, all organs and systems are charged in order to successfully withstand stress, old age, illness and other adverse factors. It is impossible to stay awake for more than 5 days in a row, this will lead to irreversible consequences, up to death. Therefore, the answer to the question of how to improve adult sleep is very important.

Consequences of lack of sleep

The health and well-being of a person is affected not only by the duration, but also by the quality of sleep. If you sleep in fits and starts, toss and turn often, see nightmares at night and wake up several times, you won’t get a good rest for the body. In the case when this does not happen very often, the person does not receive much harm, because he will restore strength the next night.

Prolonged sleep deprivation poses a threat. As a result, many functions of the body gradually deteriorate, which leads to the emergence of various diseases, including:

chronic fatigue syndrome;
nervous disorders of various types;
diabetes;
obesity;
disruption of the cardiovascular system.

In order not to bring yourself to such a state, it is advisable to identify the cause of the sleep disorder and try to eliminate or reduce its influence.

Causes of poor sleep

The process of falling asleep and the quality of sleep is affected by various negative factors. If you manage to exclude them from life, you can solve the problem of how to normalize sleep in an adult. Among these reasons may be:

Abuse of smoking, alcohol or drugs. These activities interfere with brain activity, negatively affect blood circulation and confuse the sequence of sleep phases;
Frequent consumption of coffee and energy drinks. As a result, the nervous system is overexcited and blood pressure rises;
Constant stressful situations. They lead to an increase in the concentration of adrenaline in the blood, and the brain cannot relax at night.
Working gadgets and electrical appliances. Their electromagnetic impulses slow down the work of the brain;
Lack of proper routine. Non-compliance with the regime negatively affects the biological clock, and there are problems with the production of the sleep hormone.
Wrong nutrition. Eating too heavy food directly at night prevents the body from relaxing.

There are other conditions that impair sleep that most people cannot change. We must try not to exacerbate them. These are bad ecology, chronic diseases, forced intake of certain drugs.

The fight against sleep deprivation must begin with yourself and your daily routine.

How to improve adult sleep

To improve sleep, sometimes it’s just enough to review your regimen, draw certain conclusions and try to change some points. Indeed, many things in life are interconnected, and what seems like a trifle can ultimately become a decisive factor in solving the problem.

Lifestyle

To understand how to improve the quality of sleep and prolong it, you can try to revise the established daily routine and pay attention to the following things:

If you start to rebuild your life in accordance with the listed requirements, the results will appear quickly enough, the time to fall asleep will be reduced, and the dream itself will become calmer and stronger.

Diet

The timing of meals and the choice of the right foods also affect the process of falling asleep and resting at night. Dinner should consist of low-calorie light foods and end 1.5-2 hours before leaving for the dream world. It is good that it contains the following sleep-enhancing foods:

Almonds are rich in magnesium. It strengthens the nerves and stabilizes sugar levels;
Chamomile tea. Has a sedative and anti-inflammatory effect;
Bananas. These fruits are high in tryptophan, which speeds up the production of melatonin;
Dairy. They also contain tryptophan. For dinner, it is better to take kefir, low-fat yogurt, milk or make a banana cocktail;
Oatmeal. It is recommended to eat not only in the morning. Due to the large number of trace elements in its composition, it improves the functioning of the heart and nerves, which improve sleep;
Foods high in protein. It is better to choose from them those that are easily processed by the stomach. These are boiled eggs, lean fish, cheese and nuts. Their use will help you fall asleep quickly and soundly;
Miso soup. This Japanese dish enhances the production of the sleep hormone.

Foods that help produce melatonin are especially beneficial for older people. Indeed, over the years, its production in the body is reduced.

In addition to useful products, there are those whose use interferes with falling asleep and does not allow you to sleep well. Their use should be reduced not only in the evening hours, but also during the day. These include: hot spices, sugar, strong coffee, chocolate, black tea, pickles, smoked meats, sweets, carbonated drinks.

If you limit their intake, not only sleep will improve, but also overall well-being.. Excess weight will also disappear.

Sleep aids

Medicines can only be taken if prescribed by a doctor. It is not worth choosing and accepting such funds on your own. This can be addictive and make things worse.

If necessary, you can turn to natural remedies containing vitamins and trace elements and normalizing the activity of the whole organism. This may include:

multivitamin complexes. They saturate the body with useful substances, enhance physical activity and help resist chronic fatigue;
preparations with magnesium in the composition. They calm the nerves and help you fall asleep. Before taking them, it is better to take a blood test to find out the amount of magnesium in the body;
melatonin. This sleep hormone promotes falling asleep, but with constant intake, the body stops the independent production of melatonin;
plant extracts from mint, valerian, motherwort. They soothe and help you fall asleep faster.

Folk remedies

One of the safest methods of strengthening sleep are folk recipes.. Today, in any pharmacy, you can buy a herbal collection, which includes mint, chamomile, hops, linden, hawthorn, pine buds and other medicinal plants. You can make a drink from it and drink it warm before going to bed. It is better to drink such tea with honey, without using sugar.

Another remedy is a bag of dried hop cones placed next to the pillow. This aroma will calm the body and help you quickly go to the realm of Morpheus.

Aromatherapy with oils of cedar, juniper, mint, lavender or lemon balm gives a good result. The same oils can be added to an evening bath.

Everyone chooses for himself how to improve the quality of sleep. The main thing is that his method is effective and safe.

If you listen to all the advice and change your life a little, you can soon wait for a positive result: not only the duration of sleep and its quality will improve, but also your general well-being and mood, and it will become much easier to fall asleep.

Attention, only TODAY!

Article content

Despite the abundance of sedative and hypnotic drugs that can be easily purchased at any pharmacy, people who are faced with the problem of insomnia try to choose for themselves not only the most effective, but also the safest methods of restoring sleep that can return a good night's rest without addiction and side effects. . Some are looking for the answer to the question of how to normalize sleep in Eastern teachings, practicing yoga or qigong, others prefer breathing exercises or use the psychological technique of sleep deprivation, but in the end everyone wants to get the same result - fall asleep quickly and fully recover energy expended overnight. Let's try to figure out which techniques and techniques are best suited for this and how to use them correctly at home.

General rules

Quite often, the cause of insomnia lies in the wrong way of life of a person, his habits, at first glance, quite harmless, but in practice having very unpleasant consequences. The same mistakes made day after day can eventually turn into serious problems - a person has to spend more than one hour falling asleep, and the dream itself becomes superficial and intermittent. Therefore, in order to return a full-fledged night's rest, first of all, it is necessary to seriously revise the usual daily routine and make changes to it that will help restore sleep. In addition, you will have to adjust the diet, properly organize a sleeping place, master relaxation techniques and take into account a lot of nuances that can cause insomnia.

Compliance with the regime

How much sleep do you need

The human body is designed in such a way that in order to fully restore the spent forces, it needs a stable regime, which means that it is necessary to go to bed and get up at the same time both on weekdays and on weekends. In the evening, it is better to go to bed no later than 22-23 hours, at the peak of the production of the sleep hormone - melatonin, and in the morning to start an alarm clock at approximately 7 hours - this is the time for an adult to get enough sleep. At the same time, you should not try to make up for the lack of night sleep at the expense of daytime rest - this exchange is unequal and will only exacerbate the problem with falling asleep in the evenings. If you stick to such a schedule without concessions for 3-4 weeks, it will gradually become a habit in the body, and nighttime sleep will become stronger and healthier.

If you constantly wake up at night or can't fall asleep in the evening, there is a strong temptation to solve the problem with sleeping pills. However, sleeping pills cannot restore your body's ability to sleep normally, and many people complain that they don't feel rested after taking sleeping pills. In addition, if you take sleeping pills too often or for a long time, you may become addicted to the drug. Moreover, sleeping pills only mask the problem, and we do not even think that in order to normalize sleep, we need to change our diet, and our diet leads to serious health problems.

So, you can't sleep without taking sleeping pills? This problem can be solved by changing your diet so that healthy foods and drinks help to normalize your sleep. Here, you'll learn how to eat smarter so your stomach doesn't bother you when it's time to go to bed.

Steps

Find out what foods and drinks can keep you awake. Before you move on to choosing foods and drinks that can help you sleep, you need to eliminate foods and drinks from your diet that can interfere with falling asleep and disrupt normal sleep. The main culprits for this are caffeine, alcohol and sugar. You should rethink your intake of these three foods so they don't interfere with healthy sleep:

Avoid foods that cause you indigestion. Foods that cause indigestion in one person may turn out to be completely safe for another person, so it is impossible to write a general list of products for all here. Pay attention to which foods cause indigestion for you, and try to limit their use. Here are some examples of foods that are often the cause of indigestion:

Choose foods that normalize your energy levels. There are foods that don't cause spikes and drops in energy, but are able to keep your energy level stable throughout the day. If you have a stable level of energy in the body, it reduces irritability, fatigue, stress and maintains the strength of the body. Your mood improves and this enables you to fall asleep faster because you feel calmer, less tired and more balanced. Here are some foods that provide a stable level of energy in the body:

Food rich in protein: Lean meat, cheese, natural yogurt, eggs, fish, whole grain bread, beans, beans, nuts - this is not a complete list of foods that are a good source of energy.
Foods rich in chromium: Chromium helps your body overcome low blood sugar levels. It can be found in foods such as shellfish, beans, and cheese.
Fresh fruits: Snack on sweet fruits. They are very useful for the body, because they contain fiber, in addition, the energy from fresh fruits is absorbed slowly. Try not to replace fresh fruits with fruit juices, dried fruits, and fruit baked goods. Apples and pears are known as foods that normalize the digestive system.

Drink more water. Water is the source of life, and it does not affect the energy level of your body. In addition, water contributes to normal digestion. Try to drink at least 2 liters (8 glasses) of water daily.

Increase your intake of foods rich in tryptophan. As an amino acid and essential chemical, tryptophan aids in protein synthesis in your body. Tryptophan has been found in foods such as meat, fish, leafy greens, and eggs. If you eat food rich in tryptophan in the afternoon, it contributes to the production of melatonin and serotonin in the body, which normalize sleep. These substances help you fall asleep faster and wake up less often in the middle of the night, in addition, they increase the duration of the sleep phase, during which the body rests and gains strength.

Choose food that has a calming effect. Calcium and magnesium have a calming effect, so eating foods rich in these elements will help you fall asleep faster. In addition, there are foods that are known to help improve sleep:

Check the glycemic index of foods. The glycemic index is an indicator for foods that shows how quickly a product is absorbed in the body. Foods that are digested slowly make us feel fuller for longer and are generally healthier and have a lower glycemic index. Foods with a low glycemic index are better at keeping blood sugar levels stable, helping us feel better, calmer, and less tired throughout the day. If you ate such food during the day, then by the evening you feel a little tired, and you easily fall asleep. Here are the low glycemic foods:
Try drinking herbal tea before bed, which has a sleep-inducing effect. There is a huge selection of plants that normalize sleep. If you prepare a decoction or tincture of such a plant and drink it instead of your evening tea, it will help you fall asleep faster:
- Chamomile: Buy ready-made chamomile tea or grow chamomile in your own garden and dry it. If you add some honey and ginger to your cup, your tea will taste much better.
- Verbena: Also known as Lemon Verbena, this plant helps to sleep.
- Melissa officinalis: Melissa is a relative of mint, which is simply indispensable if you care about your sleep.
- Passionflower: This plant has a sedative effect. It can be useful for increased anxiety and insomnia. Brew passionflower according to the instructions on the package. If you're having stomach problems when you're nervous, try drinking passionflower tea three times a day regularly.
- Linden blossom: Buy dried linden flowers and make tea from them.
Increase the amount of vitamins and minerals in your diet. If your diet is not balanced, then you may be experiencing a lack of essential substances in the body. For good, healthy sleep, your body needs many vitamins and minerals, including vitamin B, calcium, magnesium, vitamin C, and chromium.
- If you need to wake up at night, pay attention to the concept of "sleep cycle". One complete sleep cycle lasts four hours. If you slept four hours, woke up, went back to sleep, and slept another four hours, then you've slept a full two cycles, and you'll feel rested in the morning. If you slept for two hours, woke up, and then slept another 6 hours, then in fact you slept for only one complete cycle. If you need to take medicine every four hours and you wake up in pain, take your medicine and try to get back to sleep. Ask your doctor to give you medications that are spaced to allow you to sleep through the night without waking up, because waking up at night to take your medications is very detrimental to your natural sleep cycle.
- There are no drinks that will allow you to stay alert without sleep. Only healthy sleep will help you cope with fatigue and loss of energy.
- Try not to eat whole grain cereals, as well as foods containing sugar or caffeine, at least 5 hours before bedtime.
- Find out the foods to which you are sensitive or allergic. If foods that normally help people fall asleep cause you indigestion and keep you awake, then you should consider that you have an individual intolerance to such foods. People with fibromyalgia should be especially alert to food intolerances because lack of sleep can worsen their well-being and increase pain, which in turn further worsens the quality of sleep. Stress can aggravate the disease, and lack of sleep will make you even more vulnerable to this disease.
- Always check with your doctor before making any major dietary changes and any questions you have about sleep and sleep disorders.