Darkness greatly helps the mind to relax, ask for sleep, and release hormones that stimulate the mind and body to sleep, and if you let the devices work and keep staring at the TV for a long time, the mind immediately releases a set of hormones that work not to reach sleep, so your room must be dark, and close all devices before sleep at least 60 minutes before sleep so that you can
You should also dispense with all electronic devices in your room, such as tv or PlayStation, and not use a computer or any tablet while you are in bed, because the bedroom is known to be a place of comfort, in addition to that you must close your phone as soon as you go to sleep, or at least adjust it in a non-disturbed mode and not put it next to you on the bed, so as not to be a source of temptation, open the Internet and browse and go to sleep, and return back to insomnia.
If your bed is uncomfortable and is an aid to insomnia, don't be too surprised because insomnia is caused by discomfort, so you should devote a good time to taking great care of your bed, and looking for another bed that is comfortable for you, and if you have back, neck and bone diseases you should look for comfortable sleeping methods, preferably "cotton bed" because it is comfortable for the back which helps you get rid of insomnia, not to mention the need to wash sheets once a week At least, for the possibility of sleeping quietly and psychologically comfortable with the necessary arrangement of your room Every morning.
Spray scented inside the bedroom
It is preferable to use essential oil perfumes, which are very effective to help the human body relax, and contribute to calming the mind, where research and reports indicated that "lavender" is the first smell that helps you get rid of insomnia and sleep quietly and deeply, and therefore prefers to buy one bottle of lavender perfume, and to use it as follows:
A few drops of lavender should be sprayed on a piece of cloth and placed under the pillow, mixing drops of lavender with water and then spraying your room with it or massage your body with lavender oil as it helps a large form to prevent insomnia and promote relaxation
If you don't have lavender, and you can't buy it in this case, you should use a range of essential oils available to me, such as musk and sandalwood, which are among the best essential oils
Clear the bedroom of noise and noise
Loud sound and noise are a catalyst for insomnia, so you should do more to get rid of the noise in your room, such as tightening the closure of windows, windows, doors and television, in order to prevent any light from infiltrating your bedroom
It's also best to dispense with all the musical instruments in your room, and not leave the earpiece in your ear, so it doesn't cause insomnia.
Preparing the body for sleep
Need to take a warm shower
A warm bath should be taken because it is one of the anti-insomnia methods, which helps to sleep quickly, as the mind is ready to put calm and reduce the factor of stress and anxiety, and these factors if they disappear will be help not to develop insomnia, warm bath is an aid to raise the body temperature, which greatly helps the mind to secrete sleep hormones
Have a warm light drink before going to sleep
Eating fatty meals before going to sleep is undesirable and leads to insomnia, and therefore it is preferable to refrain from fatty meals just before bed, you should not go to bed hungry, so the best solution in this case is to eat a snack consisting of fruit or yogurt skimmed or low fat, or eat green tea, or a large cup of skimmed milk, all these meals help to produce Sleep hormones reduce insomnia
Wear comfortable nightwear
Before going to sleep you should look for comfortable nightwear, because sleep rest is an inherent reason to get rid of insomnia and continue to sleep quietly, so it is necessary to wear "pajamas" that are suitable for sleep and made of cotton materials
Do some stretching exercises
Stretching exercises are also contributing to the treatment of insomnia, because they greatly help muscles relax before going to sleep, and in fact, there is a study conducted within the Cancer Research Center on the category of women who have exercised this type of exercise, it turns out that 30% of them were able to get rid of insomnia and sleep disorders
Read a story or book before going to sleep
Reading and writing is one of the most important ways to get rid of insomnia, and make you go to sleep quietly to enjoy a quiet sleep without disturbance, but:
You should stay away from choosing a story that is scary, or has its effects so you don't get bored
Unload all issues and events of the day in their notebook
It's desirable to play some easy and simple games, such as escodo, crossword puzzles, and puzzle solving
Use distracting techniques
Counting sheep
This method is an effective method in treating insomnia and helping to relax and sleep, in which case you are required to focus mentally on "counting sheep", and to stay away from any problems that occur in your mind, this method may be boring, but it often pays off in the treatment of insomnia.
Relaxed body muscles
Trying to relax and focus on muscles gradually, this method reduces insomnia and helps you sleep better, but with the need to start with toes up to the top of the head.
Doing from bed
This method is sometimes useful and helps to get rid of insomnia, which is to get out of bed in case of a sleep strike, try to open the TV, read a book or drawing, or make a snack, for half an hour or an hour, in order to get rid of the feeling of fatigue
rainbow
In this case try to calm your nerves, for example why don't you distract yourself in a scenario you make for you, think about the rainbow, the sky and the number of clouds, as thinking about strange things may be a motive to solve and get rid of insomnia, and you may resort to thinking about playing late at night.
Listen to music
Music is a reason to call sleep and get rid of insomnia
Resort to some far-reaching solutions
Reducing caffeine intake and stimulants
If you're addicted to caffeine and have insomnia, stay away from caffeine and limit caffeine intake, precisely because caffeine is a stimulant that lasts up to 5 hours straight.
Herbal tea calms nerves, thereby eliminating insomnia.
Fifth: Take sleep supplements
There is a wide range of supplements that are largely available in health stores, or food stores, that increase the production of sleep-assisting hormones
Regular exercise
Exercise two to three times a week reduces insomnia and sleep quietly
Try body-friendly exercise, such as swimming, running, and cycling, and keep in mind that you should exercise at the beginning of the day as much as possible
Opinion of psychiatry in sleep disorders
Psychiatry experts believe that the treatment of primary insomnia is relatively easy to treat, while secondary insomnia needs a specialized medical role, and it is the "smart" doctor who can reach the date of insomnia, because treatment of the cause is more important than drug treatment.
Also adjust and modify sleep or so-called "sleep health increase", by giving the patient instructions to deal with the environment in which he lives, cognitive behavioral therapy is a modern way to treat insomnia by helping the patient challenge negative thoughts that affect his sleep.
Be ware of continuity in taking sleep medications, which cause dependency, and therefore may be another cause of insomnia if taken more than a month, without the knowledge of the doctor.
When such symptoms occur in a dear person, or you fall into such symptoms that overwhelm you in your life, you should use a center or psychiatrist specialized to diagnose the condition and treatment, because continuing to remain silent on insomnia may aggravate things to serious and chronic mental illnesses. Don't hesitate to communicate
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