Trouble falling asleep: six simple tips for a better night's sleep

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Most often the cause of the problem is stress, anxiety, professional pressure.

Certain habits or eating certain foods right before bed can also affect the fact that you can't fall asleep. By getting rid of various triggers, we can get rid of problems with falling asleep. Doctors share simple tips on how to do it better.

You should not have a large dinner. Too large portions and a lot of fat in the evening require the digestive system to be at its maximum performance. This is precisely the trigger for difficulty falling asleep. At least two to three hours should pass after eating before you need to go to bed.

Stay away from red wine.Alcohol is thought to make you drowsy, but red wine stimulates blood circulation and thus activates the body. Perhaps you will fall asleep after it, but the next sleep will be restless and does not contribute to the recovery of the brain and body.

Coffee and nicotine also have a stimulating effect, they should not be consumed in the evening.

< strong>Maintain rituals.A fixed time for work, breaks, physical exercises, meals, rest strengthens biorhythms, which positively affects the quality of sleep at night. In order for the body to reflexively start adjusting to sleep, there must be some rituals – actions that are performed at the same time. For example, it can be a quiet walk in the evening or reading a book in bed.

One more advice from doctors: it is better to always go to bed at the same time, then the body will get used to the rhythm. Waking up around the same time in the morning is also helpful.

Read. Before going to bed, put away your phone and turn off the TV. These devices emit blue light that prevents the brain from falling asleep. It is better to read a book, this action has a calming effect.

Use natural remedies. Natural preparations containing passionflower, lavender or hop flowers can help with falling asleep. Valerian tablets have a calming effect and also help you sleep better at night.

Before going to bed, you should avoid eating ginger and other foods with spices. Such food stimulates digestion and intestinal peristalsis, has a diuretic effect.

Do not sleep during the day. If you cannot sleep normally at night, doctors advise not to resort to daytime sleep. Sleeping during the day leads to a decrease in fatigue, which the body must feel in the evening to seek rest.