Change in the first place, the attitude you need to sleep. Women often do not have the time to do it all planned for the day is done. But the night's rest - it's not lost a watch that could be done for the benefit of themselves, for the home and family. In the dream, the body recuperate, and the brain is actively working, processing daily experience. Treat night period of his life with respect.
Start preparing to sleep immediately after returning home. Victory over insomnia depends on how you spend the evening. Pay attention to your diet. The perfect dinner should consist of a light meal, such as lean meat with vegetables, milk and dairy products. Categorically exclude coffee, strong tea, chocolate, alcohol, which have a stimulating effect. Exit from the table need 3-4 hours before bedtime.
Fill the lungs with fresh air. In good weather, go for a walk in a nearby park. Suffice it to 30-40 minutes of slow walking. If you go outside is not possible, thoroughly ventilate the bedroom. This should be done in the rain and cold. The flow of oxygen will help you relax and fall asleep quickly.
For a couple of hours before bedtime Think about the problems of the day tomorrow and upcoming concerns. Try to calmly analyze the reasons for failure and devise a plan of action. Do not get carried away too detailed analysis of an unpleasant situation, remember that "tomorrow is another day." Say to yourself, "Today, nothing more can be done, but now I have the right solution that will help tomorrow."
Turn your attention to the pleasant entertainment. Play with your children, your family look easy movie or read a book aloud relatives. If your hobby does not require increased physical activity (knitting, embroidery, scrapbooking, etc.), treat yourself to a favorite pastime.
Turn nightly hygiene in a beautiful ritual of preparing for bed. Type in a bath of warm water - not above 38 ° C. Add a few drops of natural aromatic oils and 0, 5 liters of broth of herbs. Best suited lavender, ylang-ylang, chamomile, peppermint, pine needles. After a relaxing bath massage the face. Close your eyes and gently tap your fingers on the forehead, temples, cheeks, chin. Separately, massage the area around the eyes.
Drink a glass of milk with honey or cinnamon. Strong soporific effects have also herbal teas. Cook them simply. Dried flowers of chamomile or lavender, mint leaves or lemon balm, valerian roots brewed with boiling water and let stand for 30-40 minutes. The proportions for the majority of infusions same: 1 tablespoon to 1 cup of water.
Prepare the bedroom. Spread a bed, imagine how you will bask in the "nest". Do not read in bed, and the TV and did not place in the bedroom. Turn off the lights and close the curtains. In complete darkness, the human body produces melatonin better - good night's sleep hormone. Sit out in bed. Doctors recommend sleeping on his right side with a slight bend in the knees. Wish "good night" and close itself.