March 28, 2024

Find a good sleep

To find the sleep, simple hygiene rules of life can help you:

To do :
- Do not dramatize after two or three bad nights, at the risk of apprehending bedtime.
- Regularity is important. Avoid going to bed at 22:00 two evenings, then 2:00 am the rest of the week. There is no question of getting into a life monastic, but to find a good compromise for your organization to have benchmarks.
- Try not to miss the first signs of sleep or fatigue and if possible lie down at this time (yawning, tingling of the eyes ...).
- Drink an herbal tea and take a bath not too hot, before going to bed.
- Exercise in the day, but not in the early evening, it can delay falling asleep.
- Sleep in a pleasant environment, not too heated and if possible without noise. Be careful, a messy room can keep the mind active.
- Check the condition of your bedding.
- Keep a notebook of sleep, where you scrupulously note bedtime, difficulty falling asleep, wake up at night ... If you consult a specialist, this notebook will help you better understand your problems.

Not to do :
- Ban computer and television from the bedroom, which must remain a place of rest.
- Do not smoke in bed.
- Avoid situations of conflict and stress.
- Do not make a meal too rich and do not consume excitement after 16 hours (coffee, tea ...).


The soft methods
acupuncture

Not everyone is receptive to this soft medicine, but it is not futile to try it. It is very successful in some people and those who resort to it admit to sleep more deeply.

Relaxation
It reduces nervous tension and anxiety related to sleep.

homeopathy
If homeopathy is over the counter, it is best to seek the advice of a specialist. Because for this therapy is even more effective, it is important to know the symptoms of insomnia, different in each.

Plants 
Some plants (passionflower, hawthorn, linden, chamomile) are said to have calming and soothing properties. But to date, the only plant whose positive effects on the sleep have been scientifically recognized remains valerian, it decreases anxiety and nervous tension. It is on sale in pharmacy. Be careful, it can cause drowsiness.


Behavioral therapy
It allows the insomniac to analyze and correct his attitudes when he can not sleep. This therapy seems more effective in case of chronic insomnia and especially during sleeplessness insomnia.
This method requires a little patience, the results are not immediate.

To read :
A very complete book: "Better sleep naturally" by Lisa Helmanis
Editions of Lodi
"How to find the sleep by your own " by Dr. Sylvie Royant-Parola
Editions Odile Jacob



BEAT INSOMNIA - HOW TO FALL ASLEEP FAST - GET BEAUTY SLEEP (March 2024)