How to improve sleep without drugs if you are stressed - 5 steps Insomnia is not only trouble falling asleep, but also waking up too early or interrupted sleep. It happens because of stress, what to do - in the article The stress that millions of Ukrainians are now experiencing can lead to insomnia and other sleep problems. How to improve sleep - told at the Public Health Center of the Ministry of Health.

If you cannot fall asleep for a long time, or vice versa - you fall asleep well, and then wake up in the middle of your nose and cannot fall asleep again, then this is also insomnia.. To normalize sleep without medication, you can try to change your daily habits and use breathing practices:.

At least an hour before bed, put away all gadgets, do not check the news, do not go to social networks. But a book, music or a positive film is the very thing.

Ventilate the room you sleep in. And getting ready for bed is also better, at least an hour before the time you would like to fall asleep..

If possible, use the bedroom only for sleeping - not for working or eating. If this is not possible, then at least do not work in bed, choose a separate place to work.

If it is possible to take a warm shower before going to bed, and even more so a bath, use it..

Try short breathing exercises: inhale deeply through your nose while mentally counting 1-2-3-4; then hold your breath (preferably for 7 seconds) and exhale, counting to 8.

It's relaxing and will help activate your parasympathetic nervous system and help you fall asleep sooner.. Ideally, go to sleep and wake up at the same time, even on weekends.. Here are some things to avoid if you want to improve your sleep:.

physical activity before bedtime spicy, sugary and heavy meals 3 hours before bedtime cigarettes and alcohol caffeine - it's not just coffee. As well as tea, chocolate, chocolate cakes.

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