The way to solve Insomnia
Below you will find 6 tips. Some you may know, others may
be new to you!
1. Improve your sleep hygiene.
The first step to a good and quiet sleep is good sleep hygiene. There are many environmental factors that can make it easier for us.
Make sure your bedroom is well ventilated. So certainly open a window during the day or sleep with the window open at night. Furthermore, it is best cool in the bedroom and make sure you have it warm in bed. Make sure you can make it dark in your bedroom and set the room quietly.
The first step to a good and quiet sleep is good sleep hygiene. There are many environmental factors that can make it easier for us.
Make sure your bedroom is well ventilated. So certainly open a window during the day or sleep with the window open at night. Furthermore, it is best cool in the bedroom and make sure you have it warm in bed. Make sure you can make it dark in your bedroom and set the room quietly.
2. Half an hour of rest.
Do quiet activities during the last half hour before bedtime. Prepare a sleep ritual that mentally prepares you for sleep.
Do quiet activities during the last half hour before bedtime. Prepare a sleep ritual that mentally prepares you for sleep.
3. Fixed bedtime.
Always go to sleep at a fixed hour. All these rituals will help you overcome your sleep problem.
Always go to sleep at a fixed hour. All these rituals will help you overcome your sleep problem.
4. Associate your bed with sleeping.
Teach yourself that a bed serves to sleep (and to make love). Reading hours in bed, watching TV because you can not sleep or just lie awake is not the intention. You can teach yourself this association by not worrying in your bed if you can not sleep. Have you been awake for a long time? Then stand up and do something quiet. What also works well is doing something that you do not like. Watching television or computing is not recommended because it will stimulate your brain and wake you up completely.
Teach yourself that a bed serves to sleep (and to make love). Reading hours in bed, watching TV because you can not sleep or just lie awake is not the intention. You can teach yourself this association by not worrying in your bed if you can not sleep. Have you been awake for a long time? Then stand up and do something quiet. What also works well is doing something that you do not like. Watching television or computing is not recommended because it will stimulate your brain and wake you up completely.
5. You should not eat and drink this.
If you want to sleep well, you must adhere to a number of dietary rules. Do not eat too heavy or spicy just before bedtime. Also carbonated drinks and coffee (caffeine) or tea (theine) can stimulate you instead of calming down. A herbal infusion is possible. There is even a 'Goodnight tea', a spice mix that makes you sleepy. Alcohol can affect the quality of your sleep. A nightcap can sometimes be an idea.
If you want to sleep well, you must adhere to a number of dietary rules. Do not eat too heavy or spicy just before bedtime. Also carbonated drinks and coffee (caffeine) or tea (theine) can stimulate you instead of calming down. A herbal infusion is possible. There is even a 'Goodnight tea', a spice mix that makes you sleepy. Alcohol can affect the quality of your sleep. A nightcap can sometimes be an idea.
6. You eat and drink this.
Did you know that you can eat the following things to get a better night's sleep?
Fish such as salmon, halibut and tuna contains a lot of vitamin B6. This vitamin helps to make melatonin, a hormone that regulates our sleep-wake rhythm. Bananas and chickpeas also contain that vitamin B6.
Cherry juice gave good results in a study in patients with chronic sleeping problems.
Calcium in, for example, dairy products are associated with falling asleep. A cup of warm milk is a tried and tested home remedy. In addition to dairy products, there are also vegetables rich in calcium such as cabbage, broccoli, watercress, turnip greens, Brussels sprouts, parsnip and swede. Mustard also contains calcium.
Full grainscontain a lot of magnesium that help you to sleep through.
Did you know that you can eat the following things to get a better night's sleep?
Fish such as salmon, halibut and tuna contains a lot of vitamin B6. This vitamin helps to make melatonin, a hormone that regulates our sleep-wake rhythm. Bananas and chickpeas also contain that vitamin B6.
Cherry juice gave good results in a study in patients with chronic sleeping problems.
Calcium in, for example, dairy products are associated with falling asleep. A cup of warm milk is a tried and tested home remedy. In addition to dairy products, there are also vegetables rich in calcium such as cabbage, broccoli, watercress, turnip greens, Brussels sprouts, parsnip and swede. Mustard also contains calcium.
Full grainscontain a lot of magnesium that help you to sleep through.
A few more good information from the health professional that will help you
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