Sleep is necessary for a person in order to rest and gain new strength. Our brain also rests during sleep, but not all night. There are two phases of sleep: slow and REM sleep. During the night, these phases replace each other several times. During NREM sleep, the brain rests, and during REM sleep, the brain remains as active as it was during wakefulness. Experts recommend going to bed and getting up at the same time every day so that the body has its own work schedule. Unfortunately, not everyone fulfills this requirement. But what if there were often night shifts at the previous place of work?
Train yourself to get up and go to bed at the same time. And try not to sleep in the afternoon, even if you really want to, push yourself over, then it will be easier for you to fall asleep in the evening.
Take it easy. Try not to deal with serious matters before bed. The morning is wiser than the evening. Reduce emotional stress before bed, turn down music or TV sound in the late afternoon.
Use the bed only for its intended purpose during sleep. Do not eat in bed, as the rolled crumbs will interfere with sleep, do not read or watch TV in bed.
Try not to eat food 3 hours before bedtime. Avoid alcohol and smoking before bed.
Go for a walk before bed, breathe in the fresh air at night and unwind from the hustle and bustle of the day.
Take a relaxing bubble bath, sea salt or aromatic oils before bed. Put on quiet, relaxing music, light candles and soak in the bath.
Do some meditation or yoga before bed to help balance your body. Try to feel harmony throughout your body. Drink a soothing tea, herbal infusion.
Tune yourself emotionally to the positive, do not think about the bad.
Check your bed, it shouldn't be too soft, better hard. Then your spine will rest at night. Ventilate the room well before bed.
If you still have not been able to fall asleep within 30-40 minutes, it is recommended to get up and do some simple business until you have a desire to fall asleep.
See your doctor if insomnia persists, you need to find out its causes. A psychotherapist or psychologist will prescribe medications for you to treat and prevent sleep disturbances.