You couldn't sleep again? Here are nine ways to get rid of insomnia
How long did you sleep last night? If your answer is "less," you are not alone. One third of people have difficulty falling asleep easily. Moreover, when you feel unable to sleep, you become even more sleepless because you are nervous. The Daily Mail compiled simple ways to break this vicious circle:
1- Take a hot shower
It's not just superstition; According to research, taking a hot shower before you go to sleep makes it easier to fall asleep. This is probably due to the fact that the brain begins to fall asleep when there is a slight heat drop in the body.
2- Snack
You can increase your chances of sleeping lettuce under 200 calories with small portions of snacks such as a few biscuits, a slice of bread or a banana. Because you can suppress hunger hormone ghrelin, which reduces sleep by eating them.
3- A little math
Say Counting sheep abilir may not be that ridiculous. According to a study of insomnia patients and normal sleepers at the University of Southern Illinois, insomnia patients sleep faster when trying to solve math problems of average difficulty. If you are not good at numbers, you can also refer to mind games such as finding a city or country that starts with each letter of the alphabet.
4- Think positive
According to an experiment at the University of California, insomnia patients sleep more easily when they give themselves "heartwarming" thoughts. In the experiment, insomnia patients were divided into three groups; the first group was asked to imagine themselves in a pleasant and relaxing environment, and the second group was asked to forget their concerns. No redirection was given to the third group. As a result of the experiment, patients who were not directed to insomnia fell asleep for more than an hour, about 40 minutes for whom they were asked to forget their concerns, and only 20 minutes for those who were asked to think about pleasant things.
So how do you give ‘heartwarming‘ thoughts? Create a fantastic fantasy world in your mind; Avoid overly excited or sexually stimulating thoughts. Instead, you can plan a perfect holiday, imagine how to spend the money if you win the lottery, or think about a nice evening.
5- Start stretching
If you pretend you're asleep, you'il feel tired. To take advantage of this strange situation, allow your eyelids to close and your arms and legs to become heavier. Bury the bed as if you had a long and tiring day in the office. Force one or two times to flex. In short, convince your body that it's time to sleep.
6- Try to stay awake
According to an experiment at Glascow University, reverse psychology is also effective on those suffering from insomnia. One group was asked to stay awake for as long as possible, but no guidance was given to the second group. As a result, those who did not sleep felt less tense when they went to bed and fell asleep faster.
So, if you want to sleep, try to stay awake. But remember that you have to rely on your mind to do this: You are allowed to keep your eyes open, but do not read books, watch TV or walk around the house.
7- What will you do when you wake up suddenly?
If you remember something that you need to do the next day and you wake up suddenly, you should note it down and try to sleep again. But if you can't sleep for more than 20 minutes, many scientists say you should get out of bed and do something that doesn't have much stimulating effect. Many people read books or magazines in this case, but experts suggest that you deal with things like your brain, hands, jigsaw puzzles or an art project. Meanwhile, whatever you do, avoid bright lights and computer screens.
8- Don't panic
Are you still awake? Do not worry. Even if you can't fall asleep, it's good for your body to just relax. Instead of thinking about whether you can sleep or not, do simple relaxation exercises. One of the most effective of these exercises is to stretch your toes for 10 seconds and then leave them. Do the same to your legs, arms, hands, rib cage, shoulders and head; you may have fallen asleep before it happened to you.
9- Learn from history
The origin of waking up at night lies in sleeping habits before the industrial revolution, which can be very normal. Before the industrial revolution, many people did not sleep in one piece at night. He sleeps four hours; he wakes up once in a while and reads, smokes, prays, chats and even goes to neighbors; then they went to a new four-hour sleep, known as the ‘second sleep uyku.
According to some researchers, such a partition sleep method may be good for the brain. Because the time between the first sleep and the second sleep, the brain reduces the stress prolactin hormone secretion moments coincide.
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