Sleep problems occur in half of the world’s population from time to time. Insomnia is provoked by hormonal disruptions, problems of the cardiovascular and respiratory systems. Don’t ignore such factors as stress, constant nervous tension and the frantic pace of life. As a result of emotional overload, every third inhabitant of the metropolis is familiar with insomnia.
Experts believe that for a normal rest, it is enough for a person to allocate 6-8 hours for sleep. However, for those who struggle with insomnia, a full night’s sleep is a real luxury. The causes of insomnia are not hard to plumb: the information boom, gadget addiction, chronic fatigue. We suggest you pay attention to effective ways to prevent episodic insomnia, which doesn’t require medical treatment.
Relax procedures are a pleasant way to beat insomnia
Certainly no one can refuse a massage. Especially if it is a relaxation massage with aromatic oils, which is done by professionals. All top-notch parlors like massage center in Abu Dhabi provide a wide range of massage techniques, from unusual spa-programs to European massage. When choosing one of them, consult with the massage masters. After all, your task is not only to get physical pleasure, but also to overcome episodic insomnia. So, it is advisable to refuse procedures with the addition of coffee, tea and chocolate.
Go in for sports, but at the “right” time
In your busy schedule, only the evening hours are free for training? If you notice problems with falling asleep, then fitness and visiting the gym after work will have to be abandoned. Devote time to physical activity no later than 3 hours before going to bed. The optimal time for jogging, strength training or aerobics is 4-6 hours before bedtime. You shouldn’t give up training, you can try to fit them into your daily routine, for example, in the morning.
Yoga, meditation and nidra will help you relax and fall asleep
Those who regularly practice yoga are not familiar with problems with falling asleep. Yoga asanas help relieve nervous tension, get rid of fears and obsessive thoughts, and learn to control stress. However, it is worth paying attention that not all exercises are equally good for evening practice. Instead of the desired relaxation, they can cause a surge of vivacity and then it will be difficult to fall asleep. There is a way out!
If you practice at home on your own, then try to choose a time for practice in the morning, after waking up. If you visit a yoga studio after work, consult with an instructor about which asanas are the most optimal for relaxation, or simply reschedule classes in the morning.
Meditation is equally effective in combating occasional insomnia. This practice helps to “let go” of problems, dive inward, “breathe out” the negative.
Pay attention to yoga nidra, the “yogic sleep” method. Traveling mentally through the body under the voice instructions of the instructor, you will be able to deeply relax and immerse yourself in a pleasant state between sleep and wakefulness. Tracks with yoga nidra recordings are freely available on the Internet, they are advised to be turned on in the evening before going to bed.
Avoid smartphones in the bedroom
The displays of most gadgets produce blue light, and it suppresses the production of melatonin (sleep hormone), which is responsible for regulating the body’s circadian rhythms. And this means that going to bed with a tablet or smartphone, you excite the brain, which means that it will be even more difficult to fall asleep.
If you still can’t sleep, don’t lie in bed (paradox?)
Lying in bed awake, forcing yourself to sleep is the worst way to deal with insomnia. If you feel that sleep is not coming, experts advise you to get up without turning on the bright light and try to distract yourself with something. You can do a light self-massage, read at night, drink a cup of warm milk with honey, or make a soothing herbal tea. Try to let go of intrusive thoughts, because the more you focus on insomnia, the more difficult it will be to fall asleep.
Do you observe symptoms of episodic or chronic insomnia and “folk” methods don’t help? Be sure to seek advice. Sleep advisers conduct individual, group and family sessions. They may also prescribe medications to treat anxiety or depression.
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