Insomnia is not a good condition, and those who suffer from it know it. It is not just the difficulty in falling asleep: unfortunately The symptoms of insomnia are numerous and among these are irritability, poor concentration, stress and low energy.
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These are factors that should not be underestimated, above all because they can negatively impact relationships and any activity you do during the day.
It is also true that During the summer season the risk of suffering from insomnia increases, since heat is one of the enemies of good rest, but there are good habits to sleep well even in summer.
Let's see together 7 Helpful Tips to Fight Insomnia.
1- Choose a light diet
To get to sleep, the first rule is to avoid fatty, spicy and high-calorie foods. Instead, it is preferable to favor seasonal vegetables and fruit, but also rice, pasta and barley, which stimulate the synthesis of serotonin.
The second rule is reduce meat consumption, which can be considered a stimulating food if taken in large quantities: it is better to prefer fish instead.
There are many here light summer recipes ideal for going to sleep relaxed and peacefully.
2- Regulate your body temperature and that of the room you sleep in
Another precaution to take to sleep soundly is to turn on the dehumidifier or air conditioner before going to sleep so as to find the room at the right temperature.
It can also be regulate your body temperature, perhaps taking a warm shower before going to bed.
3- Avoid smoking, alcohol and coffee
Another fundamental rule: avoid smoking, alcohol and coffee. smoke first of all it contains nicotine, you can stimulant that can induce insomnia. As for instead the alcohol, it is true that it induces sleep, but very often also causes early awakenings: for this reason it would be advisable not to consume it within 3 hours before going to sleep.
Finally the coffee, is a powerful stimulant like smoking, because of the caffeine, which keeps you awake for a long time, especially if taken late at night.
4- Unplug electronic devices
Even Electronic devices can be the cause of insomnia. When these devices are turned on, they produce heat and can warm up the room where you sleep.
5- Don't look at your smartphone, PC or TV before sleeping
As parents have taught us since we were children, it is better not to look at smartphones, TV and PCs before sleeping. These devices have screens with LED backlighting that closely resembles daylight.
To avoid this unpleasant situation, you can activate blue light filters or, even better, get away from any type of screen at least an hour before going to bed.
6- Do physical activity
One way for increase serotonin levels in the body and do physical activity in the morning or afternoon, so as to be energetic during the day and feel more tired at the end of the day, when the level of these hormones will begin to drop.
7- Monitor your sleep
Finally, a useful tip is to monitor your sleep during the night through some application, so you can track any progress or variables that affect your night's sleep.
Article published on 30 August 2022 - 16:16
