Melatonin for sleep

Shortages of melatonin cause insomnia

Sleep disorders occur with age. Over the years changes because our metabolism and secretion of hormones. As a result, more rarely happen to sleep long and deep.

Note! When insomnia is associated with age may be, inter alia, shortages of melatonin, which is a natural substance produced by the pineal gland and is responsible for the proper functioning of the biological clock, which is normal rhythm of sleep and wakefulness. Unfortunately, in the age of its level in the body decreases.

Melatonin deficiency can be complemented by using supplementation. But regardless of the causes, treatment of insomnia should always start cod framing sleep hygiene.

The rules of sleep hygiene

You have to remember that the bed in the bedroom should serve only to sleep, come and possibly ... you know what .. :)

Note! It is important to go to bed only when you are sleepy, so as to fall asleep within fifteen minutes. If sleep does not come after this time, you should get up and do something.

Similarly, to get up. Get up immediately after waking up. It is allowed to stay in bed for 15 minutes after waking up. The same principles also apply awakenings in the middle of the night, when you can not sleep longer than fifteen minutes.

Before going to bed, try to calm down and relax. It is important to prepare the place where you sleep. It should be separated from the space in which the activity takes place daily - even if you can afford a separate room to sleep, try to separate the bed a screen or rack. The bedroom should be quiet.

Note! Avoid too naps during the day, because hamper sleeping at night.

It is also evening wear looser clothes and listening to quiet music. Music therapists recommend listening to Mozart. This gives the so-called. Mozart effect - calm and improve brain function.

Lavender oil for sleep

The smell of lavender soothes anxiety and depression. For aromatherapy use essential oil of lavender. Medicinal smell get sprinkle a few drops of a pillow on which you sleep or heating water with oil in a special fireside for aromatherapy.

Nettle for sleep

Before bed take a foot bath in a decoction of nettles. Two handfuls of dried or fresh nettle pour 5 liters of cold water and leave overnight. The next day boil. Light cool-down and urine leg for 20 minutes.

Cherry juice for sleep

Recent scientific studies have shown that tart cherry juice can improve the quality of sleep. Scientists have found that cherry juice significantly increases the levels of melatonin in the body, and this regulates the cycle of sleep and wakefulness.