1. Activate melatonin
1. Activate melatonin
Melatonin is a hormone that is activated when the day is dark and that allows you to fall asleep. There are different ways to start it: going to bed and getting up always at the same time); lowering the blinds and closing the curtains so that less light enters the house in the afternoon …
2. Food supplements
2. Food supplements
You can have foods that activate melatonin, such as milk or almond or rice vegetable drinks. And whenever recommended by a doctor, take a long-acting melatonin supplement (2 mg).
3. The mobile, away, and the alarm clock, batteries
3. The mobile, away, and the alarm clock, batteries
The blue light emitted by the mobile or tablet and the continuous transmission of 3G and 4G data alter the segregation of melatonin. And appliances with transformers plugged into the current generate an electromagnetic field that alters this sleep hormone.
4. Don't check the time while you sleep
4. Don't check the time while you sleep
How many times has it happened to you that you got up in the middle of the night, looked at your watch and got nervous when you saw the few hours you had left to sleep? To avoid this, try to leave the alarm clock away from the bed or even place it facing the wall.
5. Avoid tossing and turning in bed
5. Avoid tossing and turning in bed
Is there anything that makes us more nervous than tossing and turning in bed? From one place to another, we can spend hours like this. If you take 20 minutes and you can't get back to sleep, get up as you are not relaxed. Go to another room, read the phone book, do relaxation and breathing exercises …
6. Think of happy moments
6. Think of happy moments
If you have woken up in the middle of the night, don't be nervous. Visualize a special and happy moment and remember how you felt that day. Also try to mentally “travel” to places where you would like to be and that transmit peace and tranquility.
7. Relaxing melodies
7. Relaxing melodies
A study has shown that music therapy makes us feel that we have rested better. A relaxing melody with sounds of nature can help you fall asleep again if you have woken up in the middle of the night.
8. Hypnogenic gestures
8. Hypnogenic gestures
If you wake up, take the advice of Michael Krugman, creator of the Sounder Sleep method: Sit on the edge of the bed with your back straight. Concentrate on the breath. Put your hands as if you were going to pray and press the fingertips when inhaling. Loosen when you breathe out. And so you will relax again, and sleep like a baby.
Do you think your sleeping problems are something more serious?
Do you think your sleeping problems are something more serious?
Take our test and find out if you suffer from a sleep disorder.
You may be one of those people who does not have a hard time sleeping at first, but then, at midnight, you wake up for no apparent reason. Insomnia not only refers to the difficulty of falling asleep, but also to these situations in which you cannot sleep straight away.
And, according to the Spanish Sleep Society, 30% of Spaniards suffer from some type of sleep disorder, so you are not alone. We have compiled 8 simple tricks that will make falling asleep again for children. Take note of these tips and good night!
1. Activate melatonin
Melatonin is a hormone that is activated when the day is dark and that allows you to fall asleep. There are several ways to start it: maintaining a regular sleep schedule (going to bed and getting up at the same time always); or playing with the dark, that is, lowering the blinds and closing the curtains so that less light enters the house in the afternoon, especially in summer.
2. Food supplements
You can also activate this sleep hormone through food, taking foods that activate it, such as milk or vegetable almond or rice drinks. Long-acting melatonin (2 mg) is adequate for maintenance insomnia, provided it is recommended by a physician. Take one tablet at the same time each day and two hours before going to sleep.
3. Battery-powered alarm clock, and the mobile, away
Appliances with plugged-in transformers generate an electromagnetic field that alters melatonin. For its part, the blue light emitted by the mobile or tablet and the continuous transmission of 3G and 4G data also alter the segregation of this sleep hormone.
4. Not looking at the time
How many times has it happened to you that you got up in the middle of the night, looked at your watch and got nervous when you saw the few hours you had left to sleep? To avoid this, try to leave the alarm clock away from the bed or even place it facing the wall.
5. Avoid tossing and turning in bed
Is there anything that makes us more nervous than tossing and turning in bed? From one place to another, we can spend hours like this. If you have spent 20 minutes and you cannot get back to sleep, get up as you are not relaxed. Go to another room, read the phone book, do relaxation and breathing exercises …
6. Think of a happy moment
If you have woken up in the middle of the night, don't be nervous. Visualize a special and happy moment and remember how you felt that day. Also try to "travel" to places where you would like to be and that transmit peace and tranquility.
7. Relaxing melodies
A study has shown that music therapy makes us feel that we have rested better. A relaxing melody with sounds of nature can help you fall asleep again if you have woken up in the middle of the night.
8. Hypnogenic gestures
If you wake up, take the advice of Michael Krugman, creator of the Sounder Sleep method : Sit on the edge of the bed with your back straight. Concentrate on the breath. Put your hands as if you were going to pray and press the fingertips when inhaling. Loosen when you breathe out. And so you will relax again.
If you want to know more, do not miss all our articles to sleep well.
