10 effective ways to get rid of insomnia!

Most of us suffer from exhaustion due to lack of sleep, which leads to serious health problems, a deterioration in mood and an inability to concentrate.

Regular sleep problems can lead to obesity, heart disease and even diabetes.

Most people need 8 hours of sleep each night, but with the congestion of modern life, this can be very difficult.

In this regard, sleep and mental health expert Jane Bozier provided 10 scientific breakthroughs for an ideal night's sleep:

1. Adjust the sleep time

"Just like children, take the time to go to bed because the difference in sleep time and the lack of routines confuse the body."

2. adhere to a particular protein

Jane is advised to prepare a specific routine before bedtime, such as taking a shower and cleaning her teeth. Develop a routine that tells your body and your mind that it's time to sleep.

3. Create a quiet space

"Get rid of the technological tools and all that you do not use, create a quiet environment to sleep on a comfortable bed, put curtains to darken your bedroom and support your daily rhythm."

4. Write the notes

Writing memos sometimes helps to get rid of the burden of the day and gives you the opportunity to feel grateful each day.

5. Practice yoga

Jane says that yoga a few hours before sleep, for half an hour to an hour, can help your body relax, reduce stress and prepare for sleep.

6. Stop using mobile devices

Jane points out that turning off the technology is fundamental to a good night's sleep, because the blue light of technology deceives the mind as the light of day.

7. meditation

"Look for a way to relax for 10 minutes before going to bed," said Jane, "Being aware of thoughts, feelings and physical feelings helps to give up what could make you awake at night."

8. breathing

Jane suggests doing slow, deep breathing in bed. Proper breathing relaxes the mind, reduces the heart rate and helps to relax the body.

9. Stop the caffeine

Reduce your caffeine intake throughout the day and stop taking it before going to bed.

10. Do not get angry

Jane said that anger can be the act that prevents you from sleeping. If you feel that in your room, go to another room and do something to distract your thoughts.