10 tricks to avoid insomnia

Insomnia is one of the conditions that most people suffer from. There are even special clinics on the subject of good sleep or good sleep. It is very important to know the techniques to avoid insomnia. However, we should introspectively investigate the reasons that keep us up at night. Each person and each head is a world, that is why if you suffer from insomnia and are interested in ending that problem, the first thing you have to do is locate the particular triggers that activate insomnia in you. Of course, we must start by talking about the most common and general reasons why people suffer from insomnia. Causes of insomnia Stress: Stress is the reason why many people do not sleep, since, due to personal situations in their current or past life, it keeps them busy thinking and constantly worried, however, the fact that certain life situations happen to us does not mean that we should allow it to affect us to such a degree that it affects our health. Stress is not only the cause of such a common disease. There are other hormones involved in this. Insomnia is also responsible for many common diseases and illnesses, such as hormonal disorders, obesity, overweight, heart problems, and just to name a few. Don’t worry, there are some tricks that can help reduce your stress levels, some of them are simply found in modifying your diet a little. Lifestyle: There are many people in this country alone, there are many professions and life circumstances which lead us to neglect important factors in our life and our health such as: eating improperly, sleeping poorly and carrying generally lead a sedentary life. It is vitally important that if we want to lead a healthy life and more than anything, if we want to enjoy a fulfilling old age, we must modify some habits and life routines and really see more for ourselves. I understand the issue of loved ones and supporting a family, but think about it: If you are not in optimal conditions to take care of your loved ones, then later your worries will be greater due to the health limitations that certain ways of life can bring us. Remember, you always have time to lead a better way of life. A disorder in melatonin levels: Melatonin levels in the body are the levels of this hormone that is responsible for making you know when it is time to go to bed. When there is a disorder or imbalance of these hormones, your body is simply not aware that it should go to sleep and you simply do not feel tired. There are other hormones involved in the sleep process such as cortisol, which if it is also unbalanced is probably the cause or consequence of stress and gastric problems. In general, having a hormonal imbalance can bring you several bad consequences, including sleep disorder. That is why people who are in the stage of either menopause or andropause have so many problems falling asleep sometimes. But now that I have told you about the most common factors, you are probably already trying to locate which of them affects you. However, that’s not all I have for you today. Today I have for you, 10 tricks to avoid suffering from insomnia. Each and every one of them is effective and natural. Tricks to avoid insomnia Herbal Teas: There are many natural teas and infusions that e help various functions or are special for various needs. Well, there are also various teas that can help you fall asleep, as they help your body feel relaxed and ready to sleep. Valerian, chamomile and lavender are my recommendations, either in infusion or tea. Add a few drops of lemon and sweeten with a little honey. Currently you can find tea bags already prepared especially for sleeping well in any supermarket. Do not exercise after 5pm: Exercising is a stimulating function by nature, although it is true that it helps us combat stress levels, we must also remember that exercising in the MORNINGS helps us stay active during the day and be able to function better during our busiest hours. If you usually exercise after 5 pm, you probably have some complications sleeping, since your body probably remains alert for a few hours, because we secrete some stress hormones after exercising, which is good, because it is little, but remember, only in the mornings to function and perform better. Schedule your dinner: Eating dinner right before going to bed can cause problems, since the body also activates after eating, since the digestion process begins from the first bite. That’s when your body finds itself at a confusing crossroads between digesting food well and sleeping. That is why many people suffer from intestinal or stomach problems, due to dinner. Try to have an adequate, balanced dinner at least 3 hours before your bedtime. If you are worried about a small snack before going to bed, try to make it something small and very simple. As for digesting, be kind to your digestion, to improve your mood, your stress levels and prevent you from gaining weight, since eating a large meal before going to sleep can also cause problems for your metabolism, as it slows down. Bath salts: Or commonly known as English salts or Epsom salt, it is now very easy to get in any health food store or by ordering online, it does not have an expensive cost. The downside is that not all of us have a bathtub or jacuzzi, but if you are lucky enough, I highly recommend trying a bath with epsom salts. Half a cup is more than enough. What these salts do is release magnesium, which is absorbed into your skin and reaches the bloodstream, resulting in relaxation and sleep. You can put some aromatic candles and a few drops of essential oils such as lavender or chamomile. Practice Yoga: Even if this is not your style, it is widely recognized among people that practicing Yoga reduces stress levels and helps people stay more positive about life. This practice is also a good way to start exercising if you haven’t moved for a long time. It helps strengthen muscles and keep the body flexible. The meditative part is also relaxing and helps people remain more objective in the face of a problematic situation. It’s better to try something than never have tried it. If you still don’t feel convinced, try practicing meditation on your own, in a dark, cool room, without noise or interruptions, then just free your mind and try to clear it, clear your mind and only think about good things like good wishes or good memories. (Remembering the moments with your ex do not count as good memories ) Use natural essences: This topic has already been touched upon a little in bath salts, however, natural essence oils have a function very similar to that of herbal teas. In fact, my aromatic recommendations are chamomile and lavender, since just by putting a few drops in your pajamas or a handkerchief, you can relax. Another option is to wash your sleepwear; pajamas, sheets and pillowcases above all, with these essences, as a relaxant and sleep inducer. They also work when meditating. Avoid stimulating foods: It is not only about scheduling dinner 3 hours before falling asleep, it is also about taking care of what you eat, since there are many foods that you should avoid before going to bed: Foods with excessive sugar such as: cookies, ice cream, bread and CEREAL. Avoid spicy seasonings such as pepper and paprika. Avoid preparing dinner with garlic. Avoid chocolate. Coffee Black or green tea. Foods high in fat. Try to eat complex carbohydrates at dinner time, such as whole grains and high-protein vegetables, which will help the body relax and be gentle on your digestion. Keep devices with screens away: It is preferable to take a book, a newspaper or any relaxing activity that does not have to do with screens, which generate UV rays, which are natural stimulants, which also gives us daylight, which will prevent us from even feeling a little tired. Try to put these devices away at least 1 hour before going to sleep, at least 30 minutes. If due to ‘Lifestyle’ situations you have to use “screens”, I recommend buying special lenses that protect against UV rays and reducing the brightness of the screen to a comfortable and not so shiny one. At least the damage will be less than e the same as always. Try to sleep in a cool environment: It is scientifically proven that people can fall asleep more easily in cool places. My recommendation is that if your room is a little warm, remove some extra blankets and sleep in light pajamas, preferably cotton or some cool, flexible fabric. Get a sleeping mask: Many times, due to time changes and some other urban factors, we are not allowed to sleep with sufficient absence of light. Darkness is a natural stimulant of melatonin and sleep in general. When your eyes encounter total darkness, they know it’s time to sleep. In addition to a cool environment, as I mentioned previously, it is necessary to sleep in a comfortable, noise-free, safe environment. Look for these comforts and practice these natural routines that will improve not only your sleep but your entire lifestyle and sweet dreams.