Women more often than men suffer from insomnia and drowsiness during the day. You yourself probably at least once experienced insomnia: you feel tired, but, being in bed, you can not fall asleep. Or fall asleep and wake up in the middle of the night and can not fall asleep again. Then the second wave of insomnia begins – you start to worry because you do not sleep, and fall into a vicious circle, in which you will not fall asleep before dawn. What should a poor girl do?
Insufficient sleep affects all sides of our lives. This requires immediate action (more precisely, inaction), given that, according to surveys, about 40% of adults experience several nights of sleep a week.
Try to plan a short sleep in the middle of the day so that it is as far from the usual time of sleep as possible. It should not exceed 20-30 minutes – after that you risk entering the phase of deep sleep, from which it is very difficult to wake up. And do not be afraid that you will sleep soundly during this rest. It’s enough to close your eyes and lie down quietly – it’s also refreshing.
What if you have insomnia?
♦ If you wake up in the middle of the night and can not fall asleep due to anxiety or some kind of problem that does not go out of your mind, sit down, turn on the light and write it down. Thus, you literally “throw out” your worries on paper and will know that you will deal with all the morning. It helps!
♦ If you do not get to sleep and 15 – 20 minutes after you lie down, get up and go to another room. Return to bed only when you feel sleepy. The point is not to let insomnia go to bed.
♦ If you sleep during the day, then no longer than 30 minutes and about in its middle.
♦ Do not abuse alcohol before bed. Contrary to popular belief, alcohol is not soothing and can cause sleep problems. It often happens at parties – someone turns off drinking and wakes up four hours later.
♦ Do not eat anything with caffeine. Usually, caffeine stays in the body for 3 to 5 hours, but some people feel its effect and 12 hours later. If you have insomnia, it is better to give it up altogether.
If you have chronic insomnia and changes in habits do not help, talk to your doctor. Often the cause of insomnia is anxiety or allergies that will not go anywhere, even if you completely give up caffeine. You may be tempted to “treat” insomnia with drugs that are dispensed without a prescription, but if you refer to them more often than to headache pills, it’s likely that your problem has deep roots. Descend or go nevertheless to the doctor.