It is believed that the problem of insomnia is best known to natures that are characterized by either increased weather sensitivity or excessive emotionality. But in general, difficulties with falling asleep and waking up periodically occur in any adult and even (yes, don’t be surprised!) Some children.
What to do, what to do if you can’t sleep until late at night, and in the morning, on the contrary, it’s impossible to tear your head from the pillow? First you need to get rid of the stereotype of thinking: they say, if a person is by nature an “owl”, a sleepyhead, etc., then no advice can help him fall asleep early and get up early. Objectivity is such that a person is more dependent in this regard on the time of year. It has long been noticed: in summer, when it gets light earlier, it is much easier to get up early than in winter.

Hence the first tip: as soon as you wake up, turn on a table lamp (but not daylight, it is too aggressive for even “sleepy” eyes), a floor lamp or a chandelier. The fact is that ordinary electric light destroys the hormone melatonin, which gives the body a command to fall asleep. By the way, for this very reason, it is better and faster to fall asleep, if not in complete darkness, then at least in subdued, very dim light.

Awakened? But you can’t get up, and you want to lie in bed? Well, allow yourself this, but no more than 10-15 minutes. Of course, you don’t dare to exercise (let’s be realistic), but replace it with at least a few sips in bed, thanks to which your mortal body will warm up and the internal organs will become more active. If you follow this minimum program, then you are guaranteed an easier awakening.

Now – about falling asleep. First of all, no matter how trite it may sound, you should try to go to bed at the same time, and no later than 23-24 hours. Otherwise, sleep may be shallow, not giving a good rest.
Getting ready for bed should resemble something like a habitual ritual repeated every day: washing or showering (not hot, but cool), spreading the bed, reading a book that is calm in content, etc. If you don’t want to deal with insomnia, then don’t watch action movies and horror movies at night, don’t start arguments with your family, and don’t discuss your pressing problems on the phone.

All these tips for children and adolescents are even more relevant than for adults, because their nervous system is more unstable. I know from my own experience that middle-aged and young children really enjoy lying in bed listening to a fascinating or funny story that is read aloud to them. There are absolutely no problems with falling asleep, as, indeed, with going to bed exactly at the appointed hour, you don’t need to persuade anyone – you just have to ask: they say, will we read the book further? ..

Evening exercise for many of us is probably tantamount to a feat: to get out of the house onto the street when you really want to sit in an armchair in front of the TV after dinner. Meanwhile, an evening walk before going to bed is a sure way to make insomnia capitulate. Lack of willpower? Well then, open the window in advance in the bedroom and ventilate the room properly.

Well, if insomnia is already tormenting you? Don’t toss and turn, can’t sleep – get up and do something. A TV will only be a good option if there is a melodrama, a comedy, a classical music concert or a documentary on there. They don’t show anything like that? Then do some chores. Maybe in the kitchen you have left unwashed dishes after dinner or on the ironing board for a long time the washed clothes are waiting in the wings? Then go ahead, get to work! You’ll be sleeping pretty soon. And insomnia itself will wish you good night.