How to induce sleep without drugs

| To sleep better you have to relax, slow down, be at peace with yourself and with others and let Morpheus hug us.

In our society there is a very high use of hypnotic drugs to induce sleep, both because patients report: that they have a hard time sleeping and that they fall asleep but that they wake up several times during the night or have the feeling of not having enough rest.

• The first case, "I have a hard time sleeping" "I go to bed and spend hours awake" is more frequently associated with emotional problems or worries, anxiety, mental hyperactivity.
• There are other types such as "I fall asleep quite quickly, but I wake up at three in the morning and I don't go back to sleep until five." a basic biological problem.

Not sleeping properly generates a feeling exhausted and unwell It is very intense and makes it impossible on many occasions not to be able to maintain a normal rhythm during the day, producing a vicious cycle that, although it seems strange, repeats itself, the more tired, the more difficult it is to fall asleep. Any patient who notices these symptoms for a period of more than four weeks, should consult a doctor and be advised of what measures to take, without self-medicating on your own.

All these advice they are simple, it is important to be constant If we want to notice a change and see what is better for us, what we need and what we don't, each person is a different world and has needs, which for one is essential for another does not have to be.

Tips to sleep well

The reality is that if it is difficult for us to sleep we have to get down to work, trying as much as possible to improve some points.

• Reflect: Many times, if possible, we must ask ourselves, since when have I had trouble sleeping? If it has been for a while, surely something has changed in our life, in the room, and if we can come to know what it is and change it, we will no longer need to continue reading.
• Avoid exciting substances: It is important not to drink coffee, tea, cola, nicotine, etc. after two in the afternoon, many of them have physical effects many hours after what we feel. If we see that we improve the quality of sleep, we can extend the time slot until four or five in the afternoon, but not beyond six. There are certain green teas that, although they are called non-stein or low in theine, it is not advisable to take them in the afternoons if we have sleep problems.
• Sport: It is important to do some sport constantly. A moderate physical activity will do us very well, but it is not recommended that it be at the end of the day. It is important to arrive at the end of the day having carried out an exercise not only mentally as we are used to but also physical.
• Bedroom: We must have a comfortable temperature in the room, neither that it is too hot nor that it is cold. Sleep in loose, comfortable clothing. We will try that there is no ambient noise. We will avoid that near the bed and the nightstand we have many electrical appliances and if they are essential to disconnect them before going to sleep, not with the switch, but from the electrical network, (TV, alarm clocks, lamps, mobile phones etc.) clear the interferences that can have in the sleep of sensitive people, when in doubt you have to disconnect them.

• Not sleeping well causes a feeling of tiredness, malaise intense and makes it impossible to lead a normal rhythm of life.
• To sleep is important do sports constantly and avoid exciting substances.
• Room conditions: pleasant temperature, that there is no noise and avoid electronic devices near the bed.