HOW TO CURE INSOMNIA IN 10 WAYS

10 Ways to Cure Insomnia

1.AVOID DRINKS THAT CONTAINS CAFFEINE

AVOID drinks containing caffeine such as coffee, WEIGHT AND LOWERING DRUGS pain killers, because caffeine can make us difficult to sleep and when taken continuously canal in large quantities is not good for dental health

2.Set Sleep Schedule

Arrange a schedule to go and you wake up the same every day, including weekends. This routine will make your body and keep your brain in sleep-wake cycle and go healthy. In time, you will be able to fall asleep soundly throughout the night.

Tips: Get a bright light for 5 to 30 minutes as soon as possible after you wake up. Light is a powerful regulator to wake you from sleep

3.Regular Exercise

Regular exercise has been shown to improve sleep quality, as long as you do not get too close to bedtime. Energo you get after exercise can keep you awake. Leave a gap between the time you finish exercising with sleep between 3-4 hours.

Tips: sport or light exercise such as yoga, tai chi, and similar exercises should be done before bedtime

4.Do Not Smoke

Nicotine is also a stimulant, similar to caffeine. Nicotine will make you more awake and can aggravate insomnia.

Tip: To simplify your quit plan, you'll sleep a little better if you smoke less than usual and have stopped doing so for at least four hours before you go to bed

5.Avoid light while sleeping

Light greatly affect the production process of the hormone melatonin. Bright light will hinder the production process, and absence of light would encourage the production process.

Tip: Turn off the TV, computer, or other light source equipment one hour before bedtime. Covered with a dark cloth all equipment light sources can not be turned off.

6.Clean Beds Regularly

Allergies can cause sneezing, runny nose, or itching may cause your sleep is disturbed, and it may be because your bed that over time will be filled with dust, fleas and all sorts of other allergens. Wash your bedding in a certain period of time on a regular basis

7.neutralize Voice

Droplets faucet, dogs barking, the sound of vehicles will eliminate most of your sleep time.

Tip: Resist the voice sound more regular and calm, like the sound of the fan, air conditioner, or other soothing sounds. You can also use ear plugs (ear plugs) to cope

8.Calm Your Mind Before Bedtime

Relieve emotions and also your mind about an hour before bedtime. Read something light, listening to music, or a warm bath to soothe your mind.

Tips: This ritual can also be performed 10 minutes before bedtime to sleep when you are getting narrower

9.Use Pillow To Relieve Back Pain

Mild back pain probably will not wake to sleep, but it would greatly disturb your sleep soundly. The easy solution is to put a small pillow between your legs when sleeping sideways, point to align the hips and reduce pain in the back.

Tip: When sleeping on your back, place a small pillow under your knees to reduce back pain at night.

10.Avoid to keep staring at the clock

When you constantly glanced at the clock late at night, your sleep will suffer. You will constantly feel worried about the rest of your busy day to sleep before another begins. If you are one of these people, then you have to put the hours in a drawer, under the bed, or turn to the opposite direction with your visibility.

thanks all my tips for everyone who were insmonia,i hope that it can be useful for you.thanks for reading it