Tips for a good night sleep
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The sleep duration depends on the age: the younger the organism, the more time a person should sleep. People carrying out work related to the strong tension of the nervous system need to sleep longer. The long sleep is required for patients. To establish a good, quiet sleep, one should follow these rules:
* Bedroom should be well aired, the temperature should provide a comfortable sleep, i.e. the room should be cool, and the bed should be warm;
* Try to go to bed and get up at the same time;
* Stop mental work two hours before sleep;
* Do not smoke before going to bed;
* Go for a walk (at least for 10-15 minutes) an hour before sleep;
* Warm water therapy half an hour before sleep contributes to a rapid sleep coming;
* Elderly people are not recommend to sleep on the side;
* Pajamas or a nightdress should be loose;
* Feet should be always warm;
* Do something relaxing before bedtime, for example, take a warm bath or read a few pages of a good book;
* Drink something warm in the bedroom; do not drink tea and coffee as they contain stimulants;
* Eat a little (not a heavy meal). This will help to drain the blood from the brain to the stomach, causing a drowsy state;
* You can also do some special relaxing exercises: relax the various parts of your body in turn; breathe slowly, so as inhales and exhales last two times longer than usually, think about nothing, focus on your breathing.
* An excellent remedy for insomnia is tea brewed with camomile.
* It is good to take a bath with herbs 3-4 times a week; use calendula, tickseed, mint, oregano (if you don't have all these components just take the ones that are in the house). It is advised to take 12-15 baths (for 10 minutes each) during the month.
* Folk remedy for insomnia: Sew a cloth bag with dried herbs: bay leaves (1 part), fern (2 parts) and hops (3 parts), put this bag under the pillow.