How to fall asleep early? Let’s be clear. “Insomnia” is a term widely used in common language to express a more or less important difficulty in falling asleep. In addition, insomnia is also used to indicate insufficient sleep and not restful, marked by repeated awakenings at night. ANXIETY, STRESS and daily tensions are the main causes of insomnia. In addition to the psychological component, other factors also weigh heavily on the quality of sleep. These include: substance abuse, alcoholism, anxiety, pain, diseases of the nervous system, external noise, restless leg syndrome, premenstrual syndrome, suspension of hypnotic drugs.
How to fall asleep early? What to do
Relax. Stress and anxiety negatively affect the quality of sleep Practicing yoga or relaxation courses.
Follow a correct lifestyle and identify the cause of insomnia before embarking on any therapy and go to sleep about always at the same time.
When insomnia is dependent on alcoholism or drug addiction, follow a specific drug therapy, possibly associated with psychological support.
Drink a glass of warm milk before the night’s rest. The milk contains an essential amino acid (tryptophan) able to exert a modest natural sedative action.
Get up early in the morning if go to sleep by midnight.
When you can’t resist a snack before going to bed (which is the wrong way ), you should prefer fruit or hot milk.
Set up the bedroom properly. It has been shown that dyeing the walls green and scenting the environment with lavender essence promotes sleep.
Acoustically isolate the bedroom. Loud noises can hinder falling asleep and lead to insomnia.
Sleep on a mattress that suits your needs.
Wearing a comfortable pyjamas or nightgown
and Adjust the temperature of the bedroom. Excess heat or cold can make it difficult to fall asleep.
Concentrate on something pleasant, trying to dispel the worries of the day and If necessary, use earplugs.
Learn the correct BREATHING techniques, so as to promote sleep.
Allow yourself to engage in sexual activity before bedtime. Many people confirm that this remedy is extremely useful to ward off insomnia. From a scientific point of view, it seems that SEXUAL activity ignites some hormonal mechanisms that can facilitate falling asleep
Taking a hot bath before bed is a good remedy, pleasant and relaxing, against insomnia.
How to fall asleep early? What not to do
Take hypnotic-sedative medication without a prescription. Insomnia does not always require medication to be treated.
Take sedation medications beyond the time limit set by your doctor. Let us briefly remember that the immoderate and unregulated administration of drugs can create addiction, excessive sedation, anterograde amnesia, daytime sleepiness, reduced cognitive capacity, dangers during the use of vehicles and machinery.
Abuse of drugs and anorectic substances (e.g. amphetamines, ephedrine). It should be remembered, in fact, that a common side effect of these specialty drugs is precisely the insomnia that occurs after the decay of the stimulating effect.
Sleep in the afternoon. Although extremely welcome, afternoon “naps” can have a negative effect on night sleep, hindering rapid sleep.
Smoking: nicotine is a stimulant.
Go to bed stressed and anxious. Anxiety and stress do not promote sleep;
Use the computer before going to bed : it is advisable to avoid using the computer ,or to limit its use ,before resting.
Take sedative hypnotic medications during pregnancy or lactation.
Fasting. Hunger triggered by hypoglycemia may cause insomnia
Watching horror or science fiction movies. Some particularly sensitive subjects should avoid watching these programs (especially before going to bed for a night’s rest) because they could prevent rapid falling asleep.
In all these cases, in addition to the fundamental approach with a personal path of change in habits and lifestyle trends through the practice of simple but concrete actions (walks, leisure and time for yourself, reflexology, YOGA or relaxation practices, etc..), it may be useful to combine the use of natural supplements that provide valuable support to the lowering of the adrenaline tone and the resumption of physiological alternation . Is therefore useful to be able to make use of vegetable-based supplements that can allow a more delicate and natural but equally effective approach to the problem of insomnia. Plants useful for insomnia.
The roots of this herbaceous plant, with its characteristic pungent smell, contain a series of substances useful for relaxation and nervousness. To date, Valerian is the plant of choice for the treatment of insomnia and is mentioned of many countries. It is considered a valid natural alternative to benzodiazepines for the treatment of sleep disorders; it tends to reduce the latency time necessary to fall asleep, the frequency of night awakenings, the extension of the duration of night rest improving the quality and, consequently, the well-being of the individual during the day. Due to the presence of its active ingredients, Valeriana has sedative, relaxing and hypno-inducing properties, and promoting sleep; it is also indicated in all disorders associated with insomnia such as anxiety, nervous agitation, reactive depression, neurosis due to anxiety, neurasthenia or irritability, HEADACHE, palpitations, nervous arterial hypertension, tremors, gastric neurosis, colic spasms.
A perennial herbaceous climbing plant with a large fleshy rhizome from which herbaceous stems develop and twist on any support in the vicinity, up to a height of six to seven metres. Hops are used in female inflorescences (cones or strobles) that contain the phytocomplex very rich and articulated, which performs spasmolytic and sedative actions of the central nervous system. This plant has considerable sedative properties and has therefore been used since ancient times as a nervous calming agent and sleep aid. Its main activities are in fact hypnotic, sedative, calming and antispasmodic. Its use allows to deal with states of nervous tension and irritability, night agitation and insomnia, spasms and gastric and intestinal reactivity due to nervous influences. Useful in menopausal insomnia thanks to phytoestrogenic active ingredients.
Arboreal species native to Europe and the Caucasus. It is provided with a robust trunk, with a dense and compact branching and over 20 m high. It is a deciduous species, whose part utilized in physiotherapy are the inflorescences. They have an emollient, decongestant, vasodilator, antispasmodic, hypotensive and sedative action and represent a good phytotherapeutic remedy in insomnia. Lime tree is traditionally used in states of anxiety, insomnia, palpitations of nervous origin, the improvement in the quality of sleep is not due to hypnoinductive effects but precisely to its ability to mitigate anxiety and excitatory activation.
It has a good sedative action in the brain, especially useful in individuals who are anxious, hyperexcitable and with symptoms related to the somatization of anxiety in the stomach and intestines. Its action determines a clear anxiolytic effect without causing negative effects on cognitive capacity; its sedative effectiveness is particularly useful in children, given the absence of documented side effects. It does not cause drowsiness during daytime or addiction. Lime tree has antispasmodic and soothing action and can therefore be useful on disorders and psycho-somatic manifestations especially at the somatization of anxiety at the abdominal level, tension nervousness and gastro-intestinal irritability.