Up to 45% of people worldwide suffer from insomnia. There are many reasons for insomnia, but the consequences are the same: decreased immunity and performance, stress, memory impairment.
Prolonged lack of sleep can lead to depression and other mental disorders, making it hard to concentrate on academic assignments. In this case, students can pay for essay, till they feel better mentally and can accomplish assignments on their own.
We tell you how to improve the quality of sleep without the use of medications.
Insomnia can be a symptom of heart disease, thyroid disorders, hormonal failures. Before you self-medicate, we recommend that you seek medical advice.
The quality of sleep depends on what you eat during the day and at night. For easy and fast falling asleep, melatonin is needed — a hormone that regulates biorhythms. Thanks to him, the body relaxes and falls asleep.
The human body produces melatonin from tryptophan. We can get this amino acid only from food.
Tryptophan in large quantities is contained in:
- peas, beans, lentils;
- buckwheat groats;
- peanuts, cashews, pistachios, hazelnuts, walnuts.
Vegetables are not abundant in tryptophan. However, 100 g of tomatoes cover 30% of the daily requirement for this amino acid. Other products will help normalize sleep.
What to eat at night
Protein food contains a lot of tryptophan, but it’s not worth eating meat at night. In the evening, it is better to leave light purges that contain an essential amino acid:
Foods that harm sleep
It activates the digestive tract, liver, and other organs. This prevents falling asleep, makes sleep shallow and sensitive. The acidity of the stomach also increases, heartburn may begin during rest.
Ethanol reduces the duration of the rem sleep phase, during which the body recovers. At the same time, the total duration of rest increases. You can sleep for 12 hours, but you will wake up tired.
It is found not only in natural coffee but also in chocolate, cocoa, black and green tea.
Natural ground coffee contains two alkaloids: caffeine and theobromine. The first one invigorates: narrows blood vessels, quickens the heartbeat. The second one works 25-30 minutes after caffeine and relaxes the body. The vessels expand, and you will want to sleep. Instant coffee contains a lot of theobromine and a little caffeine.
Exercises that will help you tune in to sleep
These exercises will take no more than 15 minutes before going to bed, relax the body and set it up for rest.
Get on all fours, knees should be together. Slowly lower your buttocks onto your heels, while your palms “stretch” across the floor. There should be a feeling of stretching the spine.
Relax, breathe evenly. Stay in this position for about 5 minutes, as long as possible.
Set your feet so that the heels are under the buttocks. Stretch out your arms and lean forward, touch the floor with your palms.
Lie on your back, stretch your arms out to the sides, palms down. Bend your right leg at the knee at an angle of 90 degrees and stretch to the left, as if “twisting”. Touch the floor with your knee and stay in this position for a minute. Repeat with the other leg.
Make a “birch tree”, put your hands along the trunk, palms down, resting them on the floor. Slowly lower the body to the floor, vertebra by vertebra. At the same time, you can put your legs behind your head a little. You will feel the stretching of the spine.
When you are completely down on the floor, bend your knees and wrap your arms around them, pressing them to your body. Stay in this position for at least 1 minute.
Some people can experience severe insomnia as a result of a loss of a family member or a close friend. The loss of a loved one, friend, or family member is always a painful and very personal event. According to a WebMD survey, respondents experienced sadness (84%) and depression (41%) after the death of a loved one.
It is natural to try to comfort someone who has experienced a loss. However, in such a difficult situation, many people are unsure of what exactly to say or do. Finding the right words to express empathy can be difficult.
Below are five alternative ways to say “I’m sorry for your loss.” They are effective in any case: whether you are comforting someone in person, writing an email, or sending a text message.
“It’s so hard to lose someone you love. It’s okay to feel lost now.”
A banal expression for a mourner is “be strong.” It is pronounced with the best intentions, but it can cause problems. Someone who has experienced a loss may intentionally hide their grief, only to not hear such expressions anymore. “Be strong” can also break a person completely: he will feel too weak because he cannot cope with emotions.
Instead, recognize that accepting the death of a loved one is a difficult process and that it’s normal to be knocked out of a rut, to feel despair and grief. This is one of the stages that a person must go through before continuing a full life without a loved one.
“Grief has no schedule. Take your time to recover,”
53% of participants in the same study said that they “met people who seemed to have suffered too long.” Of this group, 42% said that being told to move on or end their grief made them feel worse.
The installation on “temporary grief” does not work, it only increases the pressure on the mourner. The reality is that people deal with grief in different ways. For some, it may take months, and for others, it may take years. In some situations, people return to their usual life after 1-2 weeks, but this
If you knew the deceased, you probably remember some details of his life, you have memories of the person in the store. Sharing them with the bereaved in a difficult moment is one of the ways to honor the memory of the deceased.
In this way, you not only support but also help a person to survive grief. After all, he feels that he is not the only one who scrolls through dear memories in his head. At the same time, it is not necessary to remember the deceased with tears in your eyes: you can do it with warmth and a smile because this person gave you a lot of joyful moments.
“You are not alone in your worries. I’m here for you.”
Grief can cause feelings of loneliness. After all, each person has their own experience and mechanisms for overcoming loss. Saying that the grieving person is not alone and that you are here to support them is a simple but effective way to help.
“I’ll help you with _____ this weekend” is another frequently used phrase: “Let me know if you need anything.” Most often, the mourner is in shock, suffering, and depression. It may happen that he will overestimate his strength and refuse to help. Nevertheless, 63% of respondents stated that they feel tired after the death of a loved one.
Don’t expect the person to figure out how you can make his life easier: take the initiative. For example, if this is your classmate, you can say: “I can prepare an essay for you if you need time to recover. Don’t worry about it.” If you have a close relationship, you can offer food delivery, help around the house, or look after younger siblings. For example: “Tomorrow I will take the kids to the park so that you and your family can take a breath.”
No matter how good your intentions are, do not be persistent and intrusive. If a person refuses, respect his boundaries and step back.
The appropriate words for a reliable expression of condolences are different for everyone. If you know what to say, you can discard our recommendations and act on an individual plan. However, remember that you are not responsible for the grief of another. If the support does not work— it is not your fault, you cannot influence the emotional state of the mourner. Give him time, sooner or later he will return to his usual life.