If insomnia becomes a constant companion, you know how important it is to establish a dream. Of course, most of us are already familiar with traditional recommendations - to avoid coffee before going to bed, not play games on a computer and not engage in active sports. But if these measures do not lead to the desired result, it may be worth trying other approaches that will help to return a strong and healthy sleep.

Start with the morning ritual one of the simple but effective ways to improve sleep quality is the morning caustic bed. Studies have shown that those who taught themselves to refuel the bed in the morning can boast of a calmer and more deep sleep. This small but pleasant ritual helps to tune in a positive day and contributes to a better night's rest.

Not everyone knows the order in the bedroom, but the cleanliness in the room has a direct impact on the quality of sleep. According to a study conducted among thousands of people, those who maintain order in the bedroom are sleeping better than those who leave their rooms in disorder. Therefore, try cleaning before bedtime or the day before to create a calm and cozy atmosphere for relaxation.

Pure bedding bedding, especially if it changes regularly, promotes not only physical, but also psychological comfort. Polls showed that most people sleep better when they lie down in a clean bed. The change of bedding at least once a week not only helps to maintain hygiene, but also creates additional conditions for relaxation before bedtime.

Avoid electronic devices more and more people are faced with the problem of sleep disturbances due to the use of electronic gadgets before bedtime. The blue light from the screens of gadgets suppresses the production of melatonin, the hormone responsible for natural falling asleep. Therefore, it is recommended to refuse to use the phone, tablet or laptop one and a half to two hours before bedtime to ensure a comfortable falling asleep.

Products that contribute to sleep if problems with sleep do not pass, it is worth paying attention to food. Products rich in tripophanes, such as nuts, can help the body develop the necessary substances for sleeping. They also contain fiber and proteins that support the healthy functioning of the body. The use of a small portion of nuts before bedtime can be a useful addition to the habit of falling asleep faster and deeper.

The optimal choice of pillows should not be forgotten about the position of the body during sleep. Scientists came to the conclusion that the number of pillows matters:

people using 1-2 pillows are sleeping much better than those who prefer to fall asleep on the mountain of pillows. Choose pillows that provide the correct support of the head and neck, and this will help to avoid unnecessary awakening at night.

Having established several simple, but effective habits, you can significantly improve the quality of night rest. Insomnia is not a sentence, and with the right approach to the organization of sleep, it is quite amenable to control.

E-News. Com. UA.