Prevention and treatment of insomnia.

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Prevention of insomnia
In order not to have to look for ways to treat insomnia, it is necessary to take preventive measures:

go to bed no later than 23 hours;
refuse to watch TV, use a smartphone 2 hours before bedtime;
do not eat large amounts of food at night, do not eat heavy meals;
do not go to bed with a feeling of hunger;
ventilate the bedroom before going to bed;
do not drink alcohol, coffee, strong tea.
Daytime sleep will not interfere with falling asleep in the evening, if you allocate 1-2 hours for it. But if they replace night rest, this will provoke the development of insomnia.

Morning rise is also included in the prevention of insomnia. You need to try to get up at the same time, to increase the tone - do exercises. In order not to disturb the sleep reflex, there is a recommendation not to use the bed for other purposes. You should lie down in it only when drowsiness appears and do not stay for a long time to eat, read or watch a movie.

How to get rid of insomnia at home
You can deal with poor sleep on your own. For mild forms of insomnia, alternative methods of treatment can be used. At home, they make foot baths with dill, after which they take a glass of warm milk with honey and quickly go to bed. In case of increased nervous excitability, prefabricated infusions of medicinal herbs help, for which they use:

motherwort grass;
valerian root;
mint leaves.
If the cause of the disturbances is the transferred stress, it is necessary to use methods of struggle that calm the nervous system. At home, you can apply various methods of relaxation, learn meditation. Complement their action with aromatherapy. Quickly relieve nervous tension essential oil of mint, lemon balm, chamomile.

Sleep rituals help you fall asleep effectively. If you choose the same time for this, perform a certain list of actions (dinner, airing the room, hygiene before bedtime and other options), then with each such preparation, the body will tune in to a quick fall asleep.

For people who are engaged in mental work during the day, hard physical work helps to cure insomnia. This is called the "peasant life effect". After a heavy load, a person increases the production of the hormone adenosine. This substance causes a feeling of fatigue, inhibits brain activity, which leads to early falling asleep.

It is difficult to deal with insomnia during pregnancy. In the later stages, the deterioration of falling asleep is associated with a deterioration in lung ventilation and excitability of the nervous system. Most drugs are prohibited for use in pregnant women. Therefore, they choose simple ways to improve sleep: a comfortable position on the side of the bed with a raised edge, the use of a special pillow for pregnant women, airing the room and valerian tablets.

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