• April 27, 2024

Quitting smoking, drinking a glass of warm milk, eating a salad of lettuce or watching television until you are asleep are some tips that can work when you have difficulty falling asleep. However, there are specific cases of insomnia that should be medically consulted if the problem persists for 15 days or more.

Home remedies almost always work, such as keeping warm feet and rubbing them with almond oil; place orange blossom, eucalyptus or chamomile leaves inside the pillow; drink a cup of mint infusion or take a bath 20 minutes before going to bed, to enter a state of relaxation.

However, there are other solutions recommended by medical institutions dedicated to the study of sleep disorders, such as exercising daily, but not when you are about to go to bed; Take a balanced diet, avoid heavy dinners and maintain a permanent fixed time at bedtime.

The bed is for rest

The American Dream Foundation (NSF, for its acronym in English) recommends, in addition to avoiding stimulant drinks, such as caffeine, soft drinks and chocolate, learn to create an environment that stimulates sleep.

For example: it is advisable to sleep on a mattress of good quality and in a cool, quiet and dark environment, free of noise and other distractions. The bed, specialists say, must be associated psychologically with the activities of sleep and sex, not for dinner, watching television, working on the computer or doing homework.

Hours of sleep...

Limiting the amount of sleep or time in bed is another good advice. If there is difficulty falling asleep, do not lie down until you feel tired and ready to go to bed.

If you can not fall asleep in 15 minutes, it is better to get up and do some relaxing activity (listening to music, reading or doing some craft, such as knitting or embroidery) until you feel drowsy.

The NSF advises people who have severe problems to sleep, prepare a diary about sleep in order to note the sensations, schedules, the main difficulties and discomfort experienced. In all safety, these annotations will facilitate the diagnosis of insomnia and will help the specialist to plan the treatment.

Video Medicine: Laura Marling - Rest In The Bed (April 2024).