Improving sleep with folk remedies. How to get a good night's sleep How to get an adult's night's sleep

Good and healthy sleep is the key to a productive and great day. Every person who has slept well will never be absent-minded, angry or irritable throughout the day, but quite the opposite - he will be able to work normally, calmly, maintain a cheerful and excellent mood, and he will also have a good concentration of attention.
How to improve sleep with folk remedies
Improving the quality of sleep - avoiding diseases
For people who have sleep problems, there are several options for improving falling asleep and staying asleep and, of course, combating insomnia. There are general recommendations to help with sleep, but it happens that they are powerless and, in the end, people resort to fighting insomnia using folk remedies.
In folk medicine there are many different methods that perfectly help cope with insomnia and improve sleep.
1. Firstly, it is worth noting that the simplest and most pleasant remedy for insomnia is milk with honey. To do this, before going to bed, drink a glass of warmed milk, to which you should add 1 teaspoon of honey.
2. Ordinary cold water is also considered a simple remedy. You need to dip your feet in ice water, then rub them thoroughly and then put on cotton socks.
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Melaxen will help with insomnia and will restore your biorhythms and sleep. It is not addictive.What is Jet LagQuestion to a specialistWhere to buymelaxen.ruThere are contraindications. Consult your doctor.
3. Dill. The recipe is as follows: you need to pour a glass of boiling water into 1 tbsp. l. well chopped dill and then let it brew. If you don’t have fresh dill on hand, you can brew 2 teaspoons of crushed dill seeds, which you need to pour in 2 cups of boiling water and leave for 2 hours. This remedy is drunk half a glass 3 times a day before meals and another 1 glass before bedtime.
4. Bath is a means for sound sleep. Usually, most people take a hot or warm bath before going to bed, and this is precisely what pushes aside the much-desired sleep, since the body, heated by water, begins to beat faster, because of which it is simply impossible to fall asleep. It is necessary to take a cool bath so that the water level reaches the chest and always in a sitting position. You should sit in such a bath for 5-7 minutes, after which sleep will come quite quickly in bed.
5. A regular decoction of viburnum will help with insomnia. You need to take 150 ml. water 5 grams of viburnum and leave for 30 minutes, and then stand on fire for the same time, after which it should be strained and drunk ¼ glass 3 times a day only after eating.
6. An infusion made from wormwood is considered an excellent sleeping pill. This infusion requires 1 or 2 tbsp. Pour 2 cups of boiling water over wormwood or wormwood roots and leave for about 2 hours. This infusion is taken before bedtime.
7. Hop cones. It is necessary to pour 1 glass of boiled hot water, pour 1 tbsp. well crushed hop cones and then infuse it all in a thermos. This remedy should be taken 3 times a day, ¼ cup before meals.
8. Packing for sleep. You need to mix peppermint leaves, cumin seeds, valerian root and chamomile flowers - all in equal parts. Next you need to pour 1 cup of boiling water 2 tsp. mixture and leave for 15 to 20 minutes, after which be sure to strain through a gauze bandage. Then add honey there - 1 tsp. and take half a glass before bed.
9. To improve sleep, a tincture of: valerian, corvalol, peony, motherwort and hawthorn helps. All ingredients must be mixed in one bottle, preferably glass. It should be taken depending on how severe the insomnia is: up to 30 years, from 10 grams and washed down with plenty of water.
10. Tea that normalizes sleep and calms nerves. This requires a mixture prepared from marsh cudweed, motherwort, heather and valerian, taken in equal parts, which should then be passed through a meat grinder. After this, brew 1 tsp with 1 cup of boiling water. collection, infused for 20 minutes, then filtered. Everything that comes out should be divided into 4 doses and the largest portion should be left for the evening.
11. Sound sleep thanks to chestnuts. It is not clear how this remedy neutralizes all harmful radiation and helps improve sleep. To do this, you should take an ordinary horse chestnut, but without a thick peel. For good sleep, you need from 40 to 60 of these chestnuts. Next you need to take 3 bags, but with laces so that they can be tied well. You need to put 15-20 of these chestnuts in each bag and place these bags under your bed: the first at the head, the second in the middle, and the third at the feet. Improved sleep will be immediately noticeable, but you must remember to renew the chestnuts every year and take new and fresh ones.
It is worth remembering that you should take sedatives and sleeping pills only in extreme situations and only when nothing else helps. You should also know that the course of treatment should not be too long, since long-term use of these drugs can cause harm to your body. The use of a sleeping pill should be justified by surgery or some illness, but in other cases it is worth making do with folk remedies. But in general, if you are worried about insomnia or have a severe sleep disorder, you should not self-medicate, but consult a doctor and get a detailed consultation.

To be alert during the day, it is important to get a good night's sleep. To do this, the body needs 6–9 hours of rest per day. But we rarely pay attention to his needs. How to accustom yourself to the correct regime?

Our expert is Candidate of Medical Sciences, psychotherapist Leonid Savchenko.

The body is in shock

We spend the whole day at work and after the end of the working day, of course, we don’t rush home: it’s so nice to spend a warm spring evening with friends. As a result, we often go to bed long after midnight, trying not to think that tomorrow we will have to wake up early again. And so on all week. But on weekends we get a full night’s sleep and may not get out of bed until lunchtime. And everything seems to be back to normal. But doctors warn: this is how sleep bulimia develops (displaced mode). And it is extremely harmful!

The fact is that, unfortunately, it is impossible to get enough sleep. A failure of the regime plunges our body into a state of shock, and then it begins to produce cortisol, a hormone that helps respond to stress: regulates blood pressure, constricts blood vessels, affects carbohydrate metabolism and suppresses inflammatory processes.

In normal mode, a person’s cortisol level rises in the morning (from 6 to 9) and decreases in the evening (closer to 21 o’clock). But under severe mental or physical stress, as well as under stress, the hormone begins to be produced unscheduled. Such bursts lead to a feeling of fatigue and muscle weakness.

Regime enterprises

Both health and appearance suffer from lack of sleep. What to do? Urgently change your routine, that is, try to go to bed earlier. This is not an easy task, but the result is worth all the pain. You will probably have problems at first. Let's try to solve them.

Difficulty No. 1

You are used to going to bed late and you can’t switch to a different schedule simply because your body doesn’t want to sleep.

Solution. If you go to bed at, say, three in the morning, get up at eight in the morning. Dedicate the whole day to active activities (work, a walk in the park, sports, and so on). Believe me, going to bed at eleven o’clock next night will be much easier for you!

Difficulty No. 2

You break your routine every now and then because you don't look at your watch.

Solution. Organizing your time is really difficult at first. To help you remember, set an alarm on your cell phone to remind you that it's time for bed soon.

Difficulty No. 3

Winter is behind us, and now you constantly wake up at night because the room is stuffy. And because of this, even if you go to bed early, you still feel exhausted in the morning.

Solution. To get a good night's sleep, the bedroom should be 18–20 degrees, no more and no less. If you don't have air conditioning, ventilate the room or keep the windows open all night.

To help you relax and fall asleep, take a warm shower or bath before bed, and turn on a table lamp rather than an overhead light. Drink any drinks 2 hours before bedtime.

It's almost midnight and you still can't sleep? This means you have used up little energy during the day. Urgently rearrange your schedule, move more, jog or walk in the park in the evenings, join a sports club. Remember, any physical activity contributes to a good night's sleep.

Neither sleep nor wake up

There are 82 types of sleep disorders in the world. However, the most popular were, are and remain insomnia and drowsiness. Let's try to find out their causes and methods of treatment.

Insomnia. On average, 25–50% of the world's population suffers from it, and 95% have encountered this problem at least once in their lives.

The nervous system is controlled by two types of neurons. Norepinephrine is responsible for awakening, and serotonin induces sleep. If something interferes with the latter, for example, excessive excitement, obsessive thoughts, stuffiness or cold, the process of falling asleep becomes noticeably more difficult.

Drowsiness. It happens that sometimes twelve hours of sleep is not enough to get enough sleep. And during the day you still yawn and think only about how to take a nap again. What's the matter? Here's the thing. During sleep, our brain plunges us into different states. For example, there is a so-called REM phase (that is, sleep with rapid eye movements), conditionally it can be called rapid eye movement sleep. Although it does not last long, it is during this time that we are in the deepest state of peace. It is at these moments that dreams come to us. If we do not have enough of this or any other phase of sleep or if they are too short, a person does not receive the necessary rest.

For bedtime

Automotive training, warm baths, soothing teas and, of course, medications help to set your sleep in the right way.

Sleeping pills. Gamma-aminobutyric acid (GABA), which is found in the central nervous system, suppresses brain activity. The goal of any sleeping pill is to either enhance the effect of GABA on neurons or increase its amount in the nervous system.

Barbiturates. They act in the same way as other sleeping pills, but also have anticonvulsant and relaxing effects. As a result, these drugs have very pronounced side effects. With prolonged use, the REM sleep phase is shortened. In addition, such drugs are addictive already in the second week. Therefore, today barbiturates are practically not used as sleeping pills.

Benzodiazepines. In the 60s of the 20th century, a new generation of sleeping pills appeared - benzodiazepines. They also act on GABA, but have fewer side effects. However, they are addictive, and with prolonged use there is a need to increase the dose. Difficult awakening and daytime sleepiness have completely discouraged many people from using them.

New generation products. These are selective drugs derived from imidazoperidine and cyclopyrrolone. Among their undoubted advantages is a minimal number of side effects. But the most remarkable thing is that such remedies can not only quickly induce yawning, but also improve the natural distribution of sleep phases. True, this is not a panacea - with prolonged use there is the same danger of developing addiction.

Antihistamines. Are you surprised, because these are allergy medications? But it turns out that histamine is one of the most important receptors responsible for our wakefulness. Drugs that block histamine receptors eliminate allergy symptoms. And improved sleep is just a side effect. But in some of them it is so strong that they are considered ordinary sleeping pills.

However, allergy sufferers can breathe easy; antihistamines without sleeping pills have been invented for them today.

Melatonin. Melatonin is a neurohormone. At night, our body produces about 70% of its daily dose.

Melatonin somehow regulates the rhythms of sleep and wakefulness, in particular, it affects the increase in the amount of GABA in the nervous system.

As sleeping pills, medications based on it are considered to be mild, and they are prescribed for minor sleep disturbances.

And yet, despite the abundance of medications, if sleep disturbances do not go away over time, you should seek help from a doctor.

Who among us doesn't like to sleep? Wrap yourself up in a fluffy blanket and plunge into the world of dreams, forgetting about stress, family troubles, everyday work... However, not everyone can boast of sound and healthy sleep, and not always. This is due to insomnia. Why does she torment us, how to overcome insomnia, how to normalize sleep, healthy, peaceful, restorative?

Despite the crazy rhythm of the working day, a lot of household chores and problem solving, at the end of the day, it would seem that your eyes should stick together, but for some reason it can be extremely difficult to fall asleep. Anxious thoughts swarm in your head and don’t let you relax, like annoying flies. We spin from side to side, fall into sleep for a while and wake up again. Problems with falling asleep, early awakening, interrupted sleep that does not give rest, leaving you overwhelmed and tired - all this is insomnia.

In fact, about 40% of all people on the planet suffer from sleep disorders, and every third person has been unable to sleep properly at least once in their life. Normally, a person falls asleep within 3-5 minutes of lying down in bed and closing his eyes. But when sleep does not come after half an hour or more, you can confidently complain about insomnia.

Reasons for a good night

It is important to know that insomnia is not a disease, but only a manifestation or consequence of some illness, mental disorder or neurosis. In addition, insomnia may have the following causes:

1. Overeating at night (too much fatty, fried foods, flour, sweets).
2. Drinks containing caffeine (coffee, strong tea) or other stimulants (alcohol, medications).
3. Uncomfortable bed, too hard or soft mattress, high pillow, not enough space.
4. Noise, bright light.
5. Lack of oxygen, stuffiness in the room, etc.

Physical and mental overstrain, stress, chronic fatigue syndrome, depression, disruptions in the functioning of the peripheral and central nervous systems, heredity - all of these are risk factors for lack of sleep. The most banal troubles in life for people with increased nervous excitability can result in sleep becoming superficial, shallow, accompanied by vivid dreams and nightmares.

Representatives of the fair sex are more susceptible to insomnia, the causes of which are hormonal changes. This is especially true during menstruation and pregnancy.

Healthy sleep and its violators

A person needs adequate, healthy sleep a priori. In 8 hours, the human body usually rests completely and forms a reserve of physical and emotional strength for the next day. Of course, everything is individual and depends, in particular, on age. Babies sleep every 2-3 hours, children sleep at least 10 hours a day (including naps), adults - 8, and for older people, 7 hours of rest is enough. If you, an adult, sleep less than 8 hours a day, this can cause significant harm to the body. But even if it seemed to you that you had enough sleep, falling asleep at 2 a.m. and waking up at 5 a.m., this state is deceptive. Systems and organs do not have time to fully rest and gain strength in such a short time. At first you will not feel any problems, but over time you will experience exhaustion, irritability, headaches, and dizziness. It is possible that chronic diseases will worsen, memory will be impaired, concentration will decrease, heart rate will increase, and depressive disorders will begin to develop. As a result - fatigue, decreased ability to work, anxiety, panic attacks. In particularly difficult cases – hallucinations. The risk group for such conditions often includes people who work at night, “regulars” of nightclubs, because jet lag affects the functioning of the entire human body.

Among other things, they interfere with sleep, disrupting healthy sleep:

Mobile phone. A cell phone lying next to the bed, even when turned off, can interfere with sleep. The reasons are the electromagnetic field created by it. As a result, sleep is shortened, becomes restless, and does not bring complete rest.

Computer. People who communicate a lot on the Internet before going to bed do not allow the brain to calm down, leaving a person in tension even during sleep.

TV. With the onset of night, in the dark, the human thyroid gland produces the hormone melatonin, an antioxidant necessary for the body. Artificial television blue light is a powerful mental stimulant that blocks the production of melatonin and can cause insomnia.

Insomnia: causes and symptoms

Insomnia can be short-term (1-2 days), transient (2-14 days) and chronic. From time to time, everyone can’t sleep, but if the problem persists for more than two weeks, it’s time to fight insomnia and consult a neurologist.

The following symptoms can help diagnose sleep disorders:

1. A feeling of lack of rest, morning vigor, a feeling of exhaustion.
2. Drowsiness during the day and inability to fall asleep normally at night.
3. Taking a long time to fall asleep (longer than 45 minutes).
4. Sleep duration is no longer than 6 hours.
5. Repeated interruption of sleep.
6. Tired red eyes, blue circles under them.

How to normalize sleep and
how to overcome insomnia: tips

Follow these sleep rules and insomnia will not become a problem for you:

1. Try to walk more often. Walking in the fresh air well “unloads” the body’s nervous system and saturates it with oxygen. Try getting yourself a four-legged friend so that his presence will give you positive emotions and encourage you to go for evening walks.
2. Take a walk before bed 20-30 minutes.
3. Ventilate the room, especially in the evening.
4. Eat light for dinner– vegetables and fruits, especially oranges – they are great for helping you fall asleep, and no later than 18:00-19:00.
5. Take a relaxing warm bath before bedtime.
6. Calm your nervous system, do not go to bed in a state of irritation or excitement, for example, from watching a horror movie.
7. Do physical labor- a good way to overcome insomnia and fall asleep “without hind legs.”
8. Follow a rest and work schedule– stability in lifestyle will help get rid of insomnia. Get enough sleep at least 2 days a week.
9. Sex- a great way to overcome insomnia and relax.
10. Alcohol and smoking do not promote normal sleep., so you should not use alcohol as a sleeping pill. Your sleep will not be of good quality, and in the morning you will feel exhausted.
11. Sleep with your head facing east and north. This is completely scientific advice - in these directions the earth’s electromagnetic fields and the cerebral cortex coincide.
12. Count the sheep- a very effective old-fashioned method that has saved more than one healthy sleep.

Stable life decisions will help normalize sleep and establish a suitable biological rhythm for the body. Go to bed and get up at the same time every day. The best advice on how to deal with insomnia is to think about something pleasant, read if you can’t fall asleep right away.

Meditation, massage, a warm bath, and yoga will help get rid of insomnia. Drink warm milk before bed or warm water with honey (1 tablespoon of honey per glass of water). Another remedy for combating insomnia is valerian.

There are folk remedies to overcome insomnia and restore sound sleep. Peppermint and lemon balm will help normalize sleep.

Remedy for overcoming insomnia No. 1: Take 1 tbsp. a spoonful of lemon balm, a glass of boiling water and leave the product for 30-40 minutes. Strain the infusion and take three times a day, be sure to take 1 tbsp before bed. spoon.

Remedy to overcome insomnia No. 2: Pour a glass of boiling water over the peppermint leaves and let it sit for 15-20 minutes. Strain and drink the infusion warm 2-3 times a day, 20 drops, 30 minutes before meals.

If the listed methods on how to get rid of insomnia do not help, consult a doctor who can assess your individual biorhythms, lifestyle, work and rest, and give personal recommendations. You can do an electroencephalography to examine the brain and count indicators of sleep phases. This is how they are diagnosed with brain dysfunction. After which treatment is prescribed on how to get rid of insomnia, normalize sleep and brain function: sleeping pills, antidepressants.

We hope this will not be necessary, and you will be able to overcome insomnia without drastic measures. And good night and good morning to you!

A little more about how to overcome insomnia: tips

Sleep is one of the most important human needs. In this article we will look at simple but effective ways to improve the quality of your sleep and, thereby, your health.

How to improve night sleep?

Experts have long determined that if the human body produces a sufficient amount of estrogen hormones, then the process of falling asleep is not difficult. If the production of the above-mentioned hormone is insufficient, sleep disturbance occurs. Waking up, a person feels irritated, constant fatigue accompanies the whole day.

Simple methods and just useful habits will improve your sleep.

Fresh air has a very good effect on well-being and certainly promotes sound sleep. If you get a dog, then walks will involuntarily become regular and will definitely have a good effect on falling asleep.
Also, you should pay attention to the bed linen. During the hot summer months, a linen set may be the best choice; natural materials will keep you cool and give you a feeling of comfort. As for cold autumn or winter evenings, preference should be given to woolen products in dark shades. Such linen will warm you up and create a state of calm, warmth and comfort. Feeling comfortable, laying down in such a bed, your body will be set up for relaxation and restful sleep.
It has also been noted more than once that amethyst has a beneficial effect on the general condition and rapid falling asleep. If you have jewelry with this stone in your precious arsenal, then put it on before going to bed.
A good way is to warm up. Alternatively, before bed, you can take a relaxing warm bath or simply steam your feet. You can also use a heating pad to warm your feet in bed. After getting into bed, you can open up for a while so that the body cools down a little; after covering up, a natural desire to sleep should arise. Try drinking warm milk or tea with honey, which will also help warm you up.
The advice to count imaginary objects is not new at all. Try to imagine the numbers written in chalk and erase them in reverse order.
Very often our thoughts about constant daily activities do not allow us to sleep peacefully. To distract yourself from endless thoughts, focus your attention on your breathing. Try to take slow, even breaths in and out. This will help you relax and get ready for sleep.

Preparation for sleep

The best room for sleeping is the bedroom. The air in the bedroom should not be filled with strong aromas of flowers or anything else, and the presence of animals is also not desirable.
Before going to bed, the room should be well ventilated. Be sure to close the windows at night so that no extraneous sounds disturb your rest. If there are industrial enterprises nearby, then it is at night that harmful fumes are released.
Use curtains in your bedroom to prevent outside light or moonlight from entering your bed.
We should not forget that the last meal should be 4-5 hours before the planned rest.
After going to bed, you can pray, drive bad thoughts out of your head, and ask for protection.
It has long been believed that it is not good to place the head of the bed towards the corner, as they absorb force. The best choice would be to place the bed closer to the wall, thereby creating a feeling of support and protection.

The best time to wake up in the morning is considered to be 6-7 am. It is during this period that the body best awakens and tunes in to fruitful work. Meet each day with a smile and an open soul.

On average, a person spends more than one third of his life sleeping, but the presence of sleep as such does not mean its quality. Lack of sleep, insomnia, stress, disrupted sleep and rest patterns - all these and many other negative factors prevent our body from functioning fully, placing additional stress on it even at night. Over time, these problems can lead to a number of diseases such as obesity, diabetes, obesity and of course chronic fatigue. If you have trouble sleeping or think you don't, check out these simple tips on how to improve your sleep and sleep like a baby.

Lights out

Not only children, but also adults should maintain a sleep-wake schedule. Determine your optimal bedtime and strictly adhere to it, even on weekends.

Climb

Set not only the “lights out” time, but also the rise time. Otherwise the balance will be disrupted. Laid in bed an hour longer? It will be very difficult to fall asleep at the right time.

Diary

One of the main reasons for poor sleep is stress. We go to bed with a lot of bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To improve the situation, keep a diary and at the end of the day “tell” him about everything that worries or upsets you. Psychologists have proven that keeping a diary helps you focus on the positive rather than negative aspects of life.

Magnesium

Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disturbances. This is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.

First aid kit

Sometimes medications can cause poor sleep. If you are taking any pills and notice that you are sleeping worse, carefully study the instructions. Are there insomnia among the side effects?

Coffee

Caffeine reduces adenosine levels, which makes it difficult for a person to calm down and fall asleep quickly. A cup of coffee with dinner can lead to insomnia or poor sleep quality. Therefore, try to drink coffee only in the morning.

Technologies

To understand what exactly is preventing you from sleeping well, turn to modern technology. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help track the duration and quality of sleep. For example, there is a Sleep Cycle application for iOS, and SleepBot for Android.

Sleep norm

The optimal duration of sleep varies from person to person. But on average, it is believed that 7-8 hours are enough for normal life. Violation of sleep norms leads to increased levels of cortisol (the death hormone) and various serious diseases. Therefore, try to get at least 7 hours of sleep a day.

Bonus

Having a tough week? Did you go to bed after midnight? Give yourself the bonus of an extra hour of sleep to rejuvenate and get back into your daily routine.

Siesta

A short afternoon nap is very good for your health. But only short - no more than 30 minutes. If you doze longer, your body will fall into deep stages of sleep - it will be difficult to wake up and return to business.

Yula

Can't sleep? Don't turn from side to side like a spinning top. Instead, get out of bed and do some quiet activity. For example, read or listen to lounge music.

Pets

Many people like to sleep with their favorite cat or dog. But from a healthy sleep perspective, this is a bad idea. You can fall asleep cuddling with Barsik, but then it’s better to send him back to his place.

Alarm

Many people keep an alarm clock on the bedside table (and if its role is played by the phone, then right under the pillow), which is actually a mistake. Constantly keeping an eye on the time means being on edge. And stress, as you remember, equals poor sleep.

Curfew

Also, many spend the evening staring at a computer monitor or sitting in front of the TV. Then they turn them off and “fall” into bed. But if you strive for truly healthy sleep, then set a curfew for all gadgets two to three hours before bedtime. The time before bed is a time for relaxation.

Bedroom

Your brain should automatically associate the bedroom with relaxation. Therefore, please use this room for its intended purpose. You need to relax in bed. The bedroom is about sleep and sex, not work and the Internet.

Comfort

For a good sleep, you need to create comfortable conditions: buy a comfortable mattress, hang thick curtains on the windows, eliminate sources of noise that interfere with sleep. Don't you sleep alone? Discuss with your partner what factors affect your and his sleep, and create an environment that is comfortable for both of you.

Temperature

16-24ºС – this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep more poorly.

Light

Bright lighting, and sometimes even the “harmless” light from the TV, can also create problems with sleep. If it is impossible to eliminate light sources, then so that they do not interfere with your rest, use a sleep mask.

Workout

Exercise not only builds strength and endurance, but also improves sleep quality. We are talking, in particular, about aerobic exercises that saturate the body with oxygen.

Everything has its time

Sport improves the quality of sleep, but you should end your workout at least 2 hours before bedtime. After all, physical exercise saturates the body not only with oxygen, but also with adrenaline, which is a bad “sleeping pill.”

Muscle relaxation

Before going to bed, it is better to do so-called muscle relaxation. It consists of alternately tensing and relaxing different muscle groups. We tensed our leg muscles, counted to five, and relaxed; tense your abs, one-two-three-four-five, exhale, etc. This procedure can be done directly while lying in bed. Meditation also helps prepare your body for sleep.

Walks

Another secret to good sleep is evening walks. Even if it’s not very warm outside and you’re too lazy to get ready, overcome yourself. You'll be surprised how much better you'll sleep at night if you walk for half an hour before bed.

Hot shower or bath

Before going to bed, the body needs to relax, so before going to the kingdom of Morpheus, treat yourself to SPA treatments. A hot shower or bath can help relieve stress and make you feel sleepy.

Music

Besides a bath, music has a very calming effect on the body. Classical, folk or jazz - each has its own melodies that give harmony. Find music that brings you peace and listen to it before bed.

Lavender

Fragrances also affect the quality of sleep. Lavender is an excellent remedy for insomnia. Use aromatherapy candles or essential oils to fill your bedroom with the scent of lavender before bed.

Warm

As you already know, it should be cool outside, but inside, on the contrary, warm. Drink a glass of warm milk, cocoa or tea before bed, and you will immediately want to sleep.

Chamomile tea

By the way, about tea. This is “grandmother’s” remedy for sound and healthy sleep. Chamomile has a calming effect, which means it helps fight the main cause of poor sleep – stress.