The holidays are coming, you no longer have any worries, and you think: "I'll sleep as much as I can", But when your head rests on the pillow, your eyes open like saucers. Insomnia is a common summer problem, and whether we sleep better or worse affects our health more than we think, so good sleep is essential. In fact, on a physical level lack of sleep causes fatigue, reduced attention and concentration, slow thinking and irritability, but on a psychological level it can lead to more serious problems, such as the development of depression and anxiety due to not getting enough sleep. Let's take a look at a few tips to help you not only fall asleep, but also get a good night's sleep and be full of energy this summer.
Keep a regular schedule
One of the main problems is going to bed at a certain time every night. It is important to stick to a consistent schedule because if your body gets used to going to bed at a certain time, you will be rested when the time comes. The key to keeping a schedule is melatonin, a hormone involved in a number of neurological processes such as sleep control, a deficiency of which can lead to insomnia and depression.
Switching
It's also important to mentally disconnect from the events of the day. Often our head is focused on problems, what we have yet to do, or the stress of exams. To ward off these worries, we can take a relaxing shower, eat a light dinner, turn off the cell phone, or just read a little before bedtime.
Breathe slowly
A small act of slow breathing and concentrating on the air you breathe in and out can be very helpful. Techniques such as 4-7-8 (inhale for four seconds, hold for seven seconds and exhale for eight seconds) will help us slow our heart rate and eliminate anxiety.
Goodbye caffeine
It is recommended that you do not drink coffee or stimulating drinks several hours before bedtime, and that you ventilate the room well – this will help the relaxation process.
Without medication
It is a widespread practice to take medications to get a good night's sleep. This is dangerous because the problem can often be solved without resorting to drugs, which require higher doses over the course of their use to achieve the same effects.
Plant Infusions
You can also use medicinal plants such as chamomile, valerian, or mixed infusions to help yourself sleep. Lesser-known plants such as passionflower, melissa, linden blossom, or peppermint can be taken as infusions or, if you prefer, ask your pharmacist. Pharmacies sell phytotherapeutic preparations with standardized amounts of these herbs for better effectiveness and longer lasting effects.
These are small tips that can easily be followed and will allow us to avoid long sleepless nights, whether due to the summer heat, daily worries or exam anxiety.