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Learn healthy habits against insomnia!    PDF Tisk Email

Fortunately, you can overcome insomnia naturally, because some daily habits against insomnia can positively affect the quality of sleep.

Find out about them!

1. Light dinner.

2. Avoid caffeine or stimulants.

Energy drinks and coffee contain caffeine and other chemical ingredients that can cause difficulty sleeping.

These substances support brain activity and thus interfere with the actions of neurotransmitters that give you rest.
It is necessary to limit the use of these substances as much as possible, especially in the evening.
Instead, it is better to drink natural juices, infusions or hot milk.

3. Follow a regular schedule.

This way, the body will be able to maintain circadian rhythms, so that you will feel the desire to sleep every day.

Your schedule should give you the opportunity to get enough sleep (at least 7 hours without interruptions).
It also involves avoiding sudden changes on holidays or weekends.

4. Do regular exercises.

Regular exercise helps maintain proper production of serotonin, a neurotransmitter that affects sleep quality.

It helps to relieve stress and depression, so it is ideal for combating insomnia.

We recommend that you devote at least 30 minutes a day to training 3-4 days a week.
You can go for walks or do any cardio exercises.
In addition, it is useful to have intensive workouts.

5. Create a suitable sleeping environment.

If you are used to working or doing other things in the bedroom, it is better to look for other alternatives.

Computers, televisions, and other distractions should be located elsewhere in the house.

It is important to check the conditions, making sure that the temperature is constant, and the place itself is quiet and dark.

It is also important to make sure that the bed is clean and comfortable.

6. Habits against insomnia: meditation.

Meditation before bedtime is a reflexive practice that, like controlling anxiety and stress, also helps achieve better sleep quality.

This therapy is especially useful when insomnia is associated with emotional or nervous disorders.

To practice meditation, it is important to find a calm environment away from potential distractions.

It is perfectly combined with breathing exercises for greater benefit.

7. Drink infusions that will help to overcome insomnia.

These plants can be used to make an infusion as an alternative to some medications for insomnia.

Recommended plants:

• Valerian
• chamomile
• lime blossoms
• Melissa
• marjoram
• mint
• Lavender.

Are you having trouble sleeping? Is it difficult for you to overcome insomnia and get enough rest? If you've been rolling around in bed lately and can't sleep, develop these recommended habits and say goodbye to this problem.

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