Insomnia can overtake a person at any time, and not just at the moment of falling asleep, as many believe. Somebodywakes up at dawnand can no longer fall asleep, although there is still time to sleep before the alarm clock.
What if I wake up at night?
Wake up in the middle of the night and not be able to fall asleep again - an irritating and exhausting phenomenon.We want to relax, and there is such an opportunity, here it is, you just need to close your eyes.
After all, if it does not work out, the next day will turn into hell.
Such an early awakeningmay be the result of various reasons: loud noise in the street (sounds of a fire alarm, for example), nightmare, excessive cold or, conversely, heat, etc.
And when we wake up at night, then it is very difficult to fall asleep again. Someone continues to stay in bed andtoggles from side to side,and someone prefers to get up early and start their day, remaking all the remaining and accumulated business (and sometimes doing some unusual and original things).
However, it is important to understand that quality rest is of fundamental importance for our physical and mental health.A bad dream, on the other hand, causes apathy, irritability,problems with memory and concentration, drowsiness and much more.
Labor and social relations if not crumble, then undergo a lot of testing when we do not get enough sleep.
When should special attention be paid to early awakening? Ifthis happens more often 3 times a week: this may be a sign that we are very worried and alarmed, which ultimately can cause serious health problems.
Stand up to want to sleep
One way to deal with insomnia at night is to climb. You need to get out of bed, leave the room, turn on the dim light andto do something quietfor 20-30 minutes..
Then it will be necessaryGo back to bed and try to sleep again. Something "quiet" everyone will have: someone will do yoga or meditate, and someone will read or will consider photographs (all individually).
It is important that they areactions that do not excite the nervous system. Therefore, in no case should you resort to "helping" coffee, cigarettes or alcoholic beverages. The effect can be reversed.
If you want to look at the screen of your phone or tablet, it is desirable to minimize the brightness, and even tryavoid white, green and blue light, since it interferes with the production of melatonin (a hormone responsible for the quality of sleep and contributing to falling asleep).
If you decide to watch TV, it is important to choose the right program.Do not watch action movies,news or some other video sequence with bright color flashes.
If after that you still can not fall asleep, try to repeat your actions. Of course, provided thatbefore the alarm goes, more than 1-2 hours remain.Otherwise, it's better to just get up early and start your day.
Surely you have some business around the house (make dinner, make a shopping list, wash clothes, put things in order in the room, disassemble things, etc.).
How to cope with night insomnia?
No matter how hard the previous night was, do not try to compensate for your lack of sleep with a three-hour daytime sleep. Yes, and to carry his failed dream in the morning to get up at 10-11 instead of 7-8, too, should not..
These actions only aggravate the problem, and insomnia can become chronic.
The best solution is to wait for your usual time to go to bed and lie down. After a sleepless night, it is important thatrecovery occurred as soon as possible,otherwise you simply can not effectively cope with their duties.
Here are some more tips that might be helpful:
1. Increase the intake of vitamin B12
With insufficient rest our body spends morevitamins of group B(energy sources). The lack of these nutrients makes us feel sluggish, our mood spoils and trouble concentrating.
And in order to somehow restore these wasted vitamins,you can eat any of the following foods:
- Mollusks, oysters, mussels
- Fish, octopus, squid
2. Have some ginger tea
The root of ginger has many useful properties, so be sure to include it in your diet. If you suffer from insomnia, the level of the hormone cortisol rises, which immerses the body in a state of constant stress.
As a result, blood pressure rises, there is a feeling of heightened anxiety, immunity decreases. And, perhaps, there is nothing better than ginger tea to counter all these negative consequences of insomnia.
And to cook it is very simple:
- 1/4 teaspoon grated ginger (2 grams)
- 1 glass of water (250 ml)
- 1 tablespoon of honey (20 g)
- 1 sachet of black tea
- Heat the water and pour it into the cup.
- Put a tea bag in it andlet it brew for 5 minutes.
- Then remove the sachet and add the ginger.
- Stir well and sweeten the drink with honey.
3. Avoid consumption of fats and sugars
A diet high in carbohydrates, fats and sugarsin principle, can not be called healthy. After all, this energy is spent instantly.
And even if it seems to you that only such food will save you after a sleepless night, know thatthe effect will be fleeting, and very soon you will feel even more broken than at the moment of awakening.
Instead, we advisegive preference to healthy food,rich in protein, fiber and vegetable fats, which can provide a longer charge of energy. And then insomnia will remain in the past.