The results of a study published in September 2010, in the journal Sleep, found that chronic lack of sleep can deprive you of a few years of life - if you are male. But insomniacs women share the same fate. According to scientists, dealing with sleep, insomnia has a number of serious side effects. Like any other disorder, it requires treatment, but it should make an effort to choose the best method of treatment.

Five tips to get rid of insomnia, designed specifically for women:

Prepare bedroom

Your bedroom should have to sleep. The atmosphere in there is to be a relaxing, conducive to relaxation. Experts recommend removed from the bedroom or notebook computer that it was not associated with the work, eliminate sources of noise and to maintain a normal temperature (20 ° C). Buy a good quality mattress to rest the spine of the night. Bedding should be soft and clean. Underwear should not be too loose, because in a free linen can be confusing if you're really tossing and turning at night.

Develop a nightly bedtime ritual

Take a shower to calm the nerves, or ask your relatives to do massage with aromatic oils. Massage can help relieve muscle tension, it is one of the most effective means of relaxation for women. Listen to soothing music, preferably instrumental or nature sounds, such as the noise of the waves. Before then go to bed, meditate a few minutes.

Follow schedule

Follow your biological clock - it will help to get rid of insomnia. Do not make a siesta during the day and if you need a nap, sleep less than an hour. Go to bed at the same time one and try to get up at a certain time in the morning. After a while, you will understand the value of this council.

Occupy fitness and eat normally

If you lead a sedentary lifestyle, most likely you have a tendency to insomnia. Regular fitness classes, even for just 20 minutes, will help you sleep better at night. Not involved in fitness in the evening, because it stimulates the metabolism, and your body will need some time to normalize metabolism, before you can relax. Also, do not drink beverages containing caffeine Caffeine - enemy or friend? , at the end of the day.

Sleep on your back

Sleeping on the stomach leads to excessive pressure in the lungs, and sleep on your left side gives the pressure on the heart. If you can not sleep on his back, sleeping on his right side. Sleeping on your back helps reduce the strain on the muscles and internal organs.

No matter what you are doing - sitting at home, doing housekeeping, and a successful career - you can use these simple tips, and forget about insomnia for good.

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