Tossing and turning in bed is unbearable, mostly when you have to get up in a few hours. And while the seconds are ticking in your head and you're getting nervous, here are some tips to help you fall asleep:
- The temperature of the room where you sleep should be below 18 degrees. It shouldn't be bigger because you will be hot. It is possible that you cannot fall asleep due to the increased room temperature.
- American research has shown that a good exercise for relaxation before going to sleep is to curl and relax your toes. And that's why while lying stretched out on the bed, squeeze your fingers for five seconds and then relax them. Repeat the exercise three times.
- Warm drinks like milk and cocoa will relax you, while tea, which is rich in tein, can keep you awake. Also avoid heavy food before bed, sometimes your stomach will not give you peace.
Insomnia adversely affects health and love relationships
Lack of sleep should be treated as a health problem, according to a report published by the Mental Health Foundation. In the report, called "Sleep Matters", the link between insomnia and bad love relationships, lack of energy and the inability to concentrate is underlined, reports the BBC.
Lack of sleep has previously been linked to depression, a weak immune system and heart disease. The report calls for doctors to acquire additional skills to be able to recognize the symptoms.
People who suffer from insomnia have up to four times more relationship problems, are three times more likely to feel depressed and three times more likely to have trouble concentrating.
Researcher Dan Robotham, lead author of the report, believes people can be "caught" in a spiral where insomnia leads to mental health problems, which manifests itself in more severe forms of insomnia.
"It is very important that people are aware of effective ways to break this spiral by improving the quality of their sleep. Employers, schools and public health institutions need to learn to recognize this problem and help people who suffer from insomnia," said Robotham.
"We can no longer ignore the negative impact of insomnia. Sleep problems negatively affect our health, economy, happiness and satisfaction," said Prof. Colin Espy, Director of the University of Glasgow Sleep Centre.
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