Many stressed people suffer from sleep problems. You can not fall asleep, waking up frequently at night and then the fatigue is gone. The next morning, they feel like whacked, tired and exhausted. Does this only now and then, imagine that our body can cope quite well.
Continued disturbed night's sleep but he does not tolerate the long run. After all, he need our sleep cycles for repairs. It reduces waste products, regenerates cells - the vegetative system works at night in full swing!
Our sleep pattern is very different, some go to bed and fell asleep in the next 10 minutes, others only after half an hour to an hour.
defined as sleep disturbance, if one longer than 30 minutes to fall asleep. Sleep make a relatively quick, but then wakes up and needs more then again more than 30 minutes, this is considered as a sleep disorder. come to
To return to a healthy sleep patterns, some steps are necessary.
Before going to bed, you should avoid heavy eating and reduce drinking, so you wake up at night, because the bladder presses.
Do not go to bed early, but until you realize that you are tired.
your bedroom should not be too warm. If you can not sleep with the window open, ventilate well in advance by one. This is especially true at night when you are disturbed by traffic noise or the like. It should not too bright in the bedroom. If a street light or neon sign shines in, you get a blackout blind.
Avoid discussions or pure fighter in bed. The bedroom is taboo for these things. It should be a pleasant place of rest and relaxation.
If you like to read before falling asleep, try to make funny and not too exciting novels and thrillers.
Are you awake at night and sleep does not want to just set back, get up. There's no point in rummaging for hours in bed. Cook yourself a herb tea, the beautifully relaxed or grandma proven recipe of warm milk with honey. Take a warm bath of at least a quarter of an hour, well that's pretty tired.
Alternatively, you sat down comfortably and perform relaxation exercises: Breathing exercises, such as in "better sleep" section combined with mental relaxation: think of something beautiful, you imagine you are in the sunshine on a green meadow and see the clouds as they glide. Or sitting on a mountain and enjoy the view of the wide valley. It should produce a pleasant feeling in you. Pay attention to your breathing again, which is quiet and go deep into the abdomen.
If you have then feel you have become quiet, go back to bed. You can continue the exercises there. They are asleep!
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