Insomnia makes a person irritable, unbalanced, prone to making mistakes when performing simple tasks, always tired and lethargic.. What remedy for insomnia is better to choose in order to regain the ability to fall asleep normally in the evenings and wake up cheerful and full of energy as soon as possible?

How you feel during your waking hours depends a lot on how well you sleep.. As much as we wish we didn’t sleep at all to save seven or eight hours a day, when something happens that makes it impossible to fall asleep for several days or more, we immediately understand that we cannot sleep without sleep.. When a person cannot sleep, his concentration decreases, memory problems appear, the speed of reactions decreases, the perception of the world around him becomes dull.

We treat insomnia without drugs - Changing the daily routine is perhaps the best remedy for insomnia. At the very least, it is completely safe, and it is worth trying it first - before you start trying folk remedies and, especially, sleeping pills..

-Go in for sports or walk as much as possible. Physical activity improves sleep, even if you can only do twenty or thirty minutes a day at first.. Try to finish your workout five to six hours before bed..

- Pay attention to what medications you are taking. Drugs containing caffeine or pseudoephedrine can cause insomnia. If your doctor has prescribed these drugs for you, let him know that you are having trouble sleeping..

- Don't sleep during the day. Taking a little nap during the day is a pleasant experience, but it will make it even more difficult for you to fall asleep at night.. If you really cannot do without daytime sleep, sleep no more than thirty minutes, and do not allow yourself to doze off after three in the afternoon..

-Limit your intake of caffeine and alcohol, and give up nicotine. All of these substances can cause sleep problems.. Avoid any caffeinated drinks after dinner, keep alcoholic drinks in the evening to a minimum, and try not to drink alcohol at least two hours before bedtime. Of course, you can completely refuse all these substances at once - it will only benefit you..

- Don't tolerate pain. If your insomnia is related to an illness that causes severe pain that prevents you from falling asleep, take an analgesic before bed. If you do not know the cause of this pain, do not wait for it to go away on its own, but go to the doctor.

-Don't overeat before bed. It is best not to eat at all three or four hours before bed, but if you really want to, you can allow yourself a light snack (for example, one apple or pear) even an hour before bed. Eating a large meal shortly before bedtime can cause an attack of gastroesophageal reflux disease (GERD), which will give you a sleepless night..

-Use your bedroom for sleep and sex only. Do not read, work or eat on the bed. Half an hour before going to bed, do not watch TV, do not work at the computer, do not use the phone (except to set an alarm). The light emitted from the screens of these devices can disrupt your biorhythms..

-Make your room comfortable for sleeping. Maintain a comfortable temperature there, ventilate it before going to bed. Make sure that the bedroom is dark - a person sleeps much better in the dark simply because it is natural for him to sleep at night. Do not sleep with the lights on, and if there are white nights in your area, hang curtains made of thick, dark fabric on the windows. Remove ticking or glowing clocks from your bedroom. Put your phone or alarm clock at a distance from the bed so that you cannot reach it with your hand. This prevents you from constantly checking what time it is, and this habit, by the way, can aggravate insomnia..

-Find a way to unwind before bed. Allow yourself to forget about problems until the morning - this will not work right away, but over time it will become a habit. Take a warm shower, give yourself a head or foot massage, listen to calm, relaxing music, do breathing exercises or meditate for a few minutes. Create your own bedtime ritual and never regret spending time on it.. If you do not get enough sleep, then due to lethargy and problems with concentration, you will lose much more time..

Don't try to sleep. There is no contradiction with previous advice..

Sleep should come on its own, easily and naturally, and the more you try to sleep, the harder it will be to do so.. If you don't feel sleepy, read (not in the bedroom) something that isn't too exciting, and lie down when you feel sleepy..

If you have already gone to bed and have not fallen asleep for about half an hour, get up and do something - sleep will come. Contrary to the stories of some insomniacs, a person simply cannot stay awake for weeks, so you will definitely fall asleep, even if not right away..

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