5 reasons why it is difficult to fall asleep
Violation of sleep is one of the most common diseases of modern man. So common that disease in general, not considered so - small problem. Meanwhile, this "little problem" prevents so many people live a full life, and can eventually lead to various serious violations of physical and mental health.
If you can not sleep half the night, turning from side to side, and in the morning painfully trying to tear your head off the pillow, then this article is for you. Do not hurry to run to the pharmacy for sleeping pills, probably much easier. So, here are five common reasons why your sleep may be disturbed. Their elimination requires the help of a doctor, and the result can exceed expectations.
1. Too late dinner
Heavy meal just before going to sleep, even with the use of alcohol, certainly in time to prevent sleep. Beware of too large portions, fried, greasy and too sharp. Try not to have dinner later than three hours before bedtime.
2. Too much light or flickering lights
Even a small amount of light snizhet levels of melatonin - the hormone responsible for sleep. Increased levels of cortisol - a stress hormone. As a result, normal sleep naruschaetsya. Too bright LEDs digital alarm clock, flickering LEDs household appliances, blinking ads, and other outside sources of light can permanently deprived of sleep. Take care of the black-out curtains, and all equipment is better to remove away from the bed.
3 TV or computer before going to bed
Many of us like to watch your favorite programs or movies, read e-mail or surf the net right in bed before going to sleep. All of these actions cause excessive levels of stimulating hormones norepinephrine and dopamine, which is not contributes to the rapid fall asleep. Instead, get better than something that requires calm and concentration of attention, such as reading a book, journaling or meditation.
4. The bedroom is too hot
If you are too hot, it does not occur naturally reduce body temperature, which is usually seen in a dream. This leads to disruption of the temperature balance in the body, which in turn can cause chronic insomnia. Sleep under heavy and too warm blankets also leads to a similar result. It is best to sleep naked or wearing loose clothing light at a temperature not exceeding 21 degrees.
5. Too late or too early
You've heard about biorhythms and internal biological clock. In some periods of the day, we feel a surge of energy, and in some - are willing to sleep on the go without sleeping pills. It is important to go to bed at the most appropriate time, otherwise you will be provided a few hours of restless sleep. Try to go to bed at the same time, programming the body to sleep using habits.
As you can see, very often the causes of poor sleep lie in our bad habits and improper organization of the day. Fix it in forces any person without medicines and doctors. Good night!
Violation of sleep is one of the most common diseases of modern man. So common that disease in general, not considered so - small problem. Meanwhile, this "little problem" prevents so many people live a full life, and can eventually lead to various serious violations of physical and mental health.
If you can not sleep half the night, turning from side to side, and in the morning painfully trying to tear your head off the pillow, then this article is for you. Do not hurry to run to the pharmacy for sleeping pills, probably much easier. So, here are five common reasons why your sleep may be disturbed. Their elimination requires the help of a doctor, and the result can exceed expectations.
1. Too late dinner
Heavy meal just before going to sleep, even with the use of alcohol, certainly in time to prevent sleep. Beware of too large portions, fried, greasy and too sharp. Try not to have dinner later than three hours before bedtime.
2. Too much light or flickering lights
Even a small amount of light snizhet levels of melatonin - the hormone responsible for sleep. Increased levels of cortisol - a stress hormone. As a result, normal sleep naruschaetsya. Too bright LEDs digital alarm clock, flickering LEDs household appliances, blinking ads, and other outside sources of light can permanently deprived of sleep. Take care of the black-out curtains, and all equipment is better to remove away from the bed.
3 TV or computer before going to bed
Many of us like to watch your favorite programs or movies, read e-mail or surf the net right in bed before going to sleep. All of these actions cause excessive levels of stimulating hormones norepinephrine and dopamine, which is not contributes to the rapid fall asleep. Instead, get better than something that requires calm and concentration of attention, such as reading a book, journaling or meditation.
4. The bedroom is too hot
If you are too hot, it does not occur naturally reduce body temperature, which is usually seen in a dream. This leads to disruption of the temperature balance in the body, which in turn can cause chronic insomnia. Sleep under heavy and too warm blankets also leads to a similar result. It is best to sleep naked or wearing loose clothing light at a temperature not exceeding 21 degrees.
5. Too late or too early
You've heard about biorhythms and internal biological clock. In some periods of the day, we feel a surge of energy, and in some - are willing to sleep on the go without sleeping pills. It is important to go to bed at the most appropriate time, otherwise you will be provided a few hours of restless sleep. Try to go to bed at the same time, programming the body to sleep using habits.
As you can see, very often the causes of poor sleep lie in our bad habits and improper organization of the day. Fix it in forces any person without medicines and doctors. Good night!
Комментариев нет:
Отправить комментарий