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Simple but effective recipes for insomnia

Простые, но эффективные рецепты от бессонницы Folk remedies to help.

Get rid of insomnia helps a snack, rose essential oil, decoction of Valerian root, as well as comfortable atmosphere in the bedroom and nice music.

What is insomnia?

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Many people from time to time or constantly suffer from insomnia. Under insomnia refers to sleep disturbance, which manifests itself in the inability to sleep or stay in sleep for the required period of time. There are two main types of insomnia, temporary and chronic. Temporary insomnia lasts from several days to several days and chronic can last for months and years.

The impact of insomnia on the human body

Sleep disturbance adversely affecting the human body. The most common effects of insomnia: loss of memory, mood changes, a significant reduction in activity throughout the day. People suffering from insomnia, in the morning, often feel dizziness, nausea, low performance.
What to avoid with insomnia?
Avoid alcohol, caffeinated beverages (coffee, tea, Cola) or cigarettes.
Don’t look at night television, do not play computer games.
Do not overeat.
Avoid stress (especially before bed).

Folk remedies insomnia

The Valerian root. One of the most common and well known ways to get rid of sleep disorders is Valerian root. In addition, the Valerian root is an effective tool, it is also safe and has no side effects.

Experts recommend taking Valerian root for several weeks, because this tool will not act in a moment. But some suffer from insomnia people claim that they it worked after one dose.

It is best to take an infusion of Valerian root right before bed. How to prepare an infusion of Valerian root: 1 teaspoon of dried Valerian root (sold in pharmacy), pour 200ml of boiling water, let cook for 5 minutes, drink before bedtime. Valerian root has a rather peculiar taste that not everyone likes, so in an infusion, you can add a few sprigs of mint to give the infusion more pleasant taste and aroma.

Also from the infusion of Valerian root, you can do a bath before bedtime to improve sleep and relax. 2 tablespoons of Valerian root pour 2 liters of boiling water, boil for 1 minute, after the decoction infuse for 40-60 minutes, add to bath with warm water. Just 15 minutes is enough to accept a healing bath, to a deep and peaceful sleep all night.

Snack before going to bed. Before bed you can eat a carbohydrate-rich, low protein sandwich. Carbohydrate-rich foods, such as toast, easy to digest and help the brain to relax. It is important not to overdo it with food, because overeating is one of the causes of insomnia. Just before bedtime you can eat some cookies, because these products also act as a sedative.

A glass of milk. The old grandmother’s method – a glass of warm milk, the most effective way to get rid of insomnia. Some scholars argue that part of the milk, the amino acid tryptophan that helps the brain to switch into sleep mode. The body relaxes and falls asleep, but it is advisable not to drink too much liquid before going to sleep, never to Wake up to the call of nature. Other foods which contain tryptophan: cheese, chicken meat, Turkey, soy, tuna.

The camomile tea. Well-known sedative – decoction of chamomile, which is used in Europe and America. You can also use chamomile essential oil to add a warm bath (5-6 drops) to the body calmed down and relaxed. Chamomile tea is recommended to drink no more than 2-3 times a day. In tea you can add honey, which also has a calming effect.

Exercise. Get rid of insomnia helps a simple walk in the fresh air. People who regularly involved in sports (at least 20 minutes 3 times a week), do not suffer from problems with sleep.

Furnished. To get rid of insomnia, you need to create a cozy atmosphere in the bedroom, because this factor also affects the sleep. The room should be dark and quiet and the temperature comfortable for a good sleep 18-20 degrees. If you have sleep problems, try replacing the curtains, change the cushion.

Music. Make yourself a collection of quiet, slow music, preferably instrumental. Essential music you should like and cause pleasant emotions. You can find the music from my childhood. While listening to music, try to imagine a pleasant image, make a mental movie. Or if you present a picture difficult, just recall to your memory this way as green. Relax, slow down your breathing.

Aromatherapy. Another effective remedy for insomnia – inhalation of fragrances of essential oils of rose, lavender. Drip on a napkin 4-5 drops of rose oil, or lavender and inhale the aroma, take 10-15 deep breaths. Oil will help to calm down and relax.

Mode. Stick to the permanent regime: go to bed at the same time and get up at the same time, even on weekends or when you are tired. Avoid daytime sleep.

The magnesium and calcium. Magnesium and calcium are sleep boosters, especially in combination with each other become more effective. You should take 200 mg of magnesium (a lower dose may cause diarrhea) and 600 mg of calcium at night.

Reading. You can read the book, preferably boring to want to sleep.

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