Throw away sleeping pills – doctor tells you what helps you sleep better and what to strictly avoid

Unfortunately. Very often, our motivation to take pills is diametrically opposed to the safety and importance of those pills for our health. We don’t really want to take diabetes, cholesterol, or blood pressure medication, because “chemistry and liver”, but sleeping pills are necessary and “it’s a shame I wrote that prescription.”

Pity. First of all it is a shame for you, then for me, because I will have to deal with your dependence on drugs and the side effects caused by them later. Because correcting sleep disorders doesn’t really start with medication. It starts with behavior correction. There is usually no time to talk about this in the office as there is a host of other jobs (usually delegated from above to support accounting, reporting and financial commitments), so let’s talk now.

Sleep hygiene. As much as. Like the hygiene of the hands, also the one of the dream. The point is the same: wash off and get rid of everything that stains, stinks and causes problems.

Mode. And sleep and wake up at the same time. When the body’s work is somewhat restricted, it is easier for the body to start producing sleeping pills on time and to stop producing activating hormones. Nothing terrible if you spend more time on a Friday, but if you want to sleep on Monday – Sunday night, act like a baby – ninth in bed.

Rituals Our brains like signals that tell us what to do. That is why we continue to be chosen to tell us what to do with power. But we pretend that these are our decisions. Do the same with your dream. A hot bath, certain aromas, essential oils, soothing sounds, a book and an aromatic herbal tea; repeating all this every night develops conditional reflexes and sends signals to the brain: it is time to sleep. The same comfortable pillow, the same head position in some parts of the world – all of this provides additional stimuli for already accelerated sleep.

Purposeful use of quality. The bed is only for sleeping and making love. Not eating, lying down during the day, and watching television or touching computers. Dress the bed and you are scared or excited. And after five years of marriage, these are the most common processes.

Proper quantitative use. No, it is not about increasing the number of lovers. Here is the reduction of wasted time in bed. Go to bed when you are determined to sleep, not with the goal of tipping over for another hour. Lean on the couch. I can’t fall asleep for 20 minutes, don’t turn around, it’ll get worse, you’d better get up and do something boring.

Incentive control. Active sports, coffee, a full meal, a work of art or fine art should not be consumed or used before going to bed. Sports end at least 3 hours, coffee at least 6 hours, phone and computer screens are turned off at least an hour before the scheduled time for bed.

Turning on. We eliminate all annoying bulbs, flashes and flickers. At night, we use warm range light (yellow and red), avoiding cold blue (such as screen light). And here we get the maximum natural sunlight during the day, even through the clouds: it stimulates the production of serotonin, from which we produce melatonin (sleep hormone) at night, and the blue light breaks down melatonin.

Temperature control. It is better to sleep at a cooler temperature and when we are cool ourselves. Therefore, we do not exercise before going to bed, but 3-4 hours before and fly to bed under a blanket in a ventilated room.

Overdose. My favorite character complained to his friend Little: Right, at night I sleep as if I had been killed, and in the morning. But in the afternoon I go to bed and wake up, there is no way I can fall asleep. Sleeping on a day when you don’t fall asleep at night can rob you of sleep at night.

Artificial “sedatives”. Alcohol can help you feel drowsy, but it disrupts the most important phase of sleep during which the brain rests. Therefore, even after a long sleep after the party, we do not feel rested. Nicotine is not a sedative but an activator. You calm down with a smoker just because you are addicted and satisfy the need, which is a sign that you should quit. Here are herbs, the teas are great, especially along with the rituals.

Is sleep disturbed by anxiety, obsessive thoughts, constant stress, and fear of not doing things? These problems must be addressed by radically changing attitudes towards life and well-being, rather than taking medication.

Don’t rush to get the “easier” solution: tablets. Clean your sleep with the help of “hygiene” – pleasant rituals, after an active movement in the afternoon: peace in the evening, all the worries left at work or school, a pleasant sunset and a coveted partner under the blanket: this is the best recipe for sleeping.

Be asleep and healthy.