The secret to a good night's sleep

We are more or less experiencing a few times that we can't sleep. Insomnia, at a serious level, can cause depression, exhaustion and despair. So how to repel this disease?

According to the Daily Mail news, insomnia affects 30% of the world's population - with more than 12 million prescriptions each year. However, for those who do not often suffer from insomnia, taking prescription medication is not necessary. Experts have come up with the secrets to getting a good night's sleep, helping you to reverse the harmful insomnia.

Insomnia affects 30% of the world population. (Photo: Daily Mail)

Understand your fear: Overcome negative beliefs about sleep. You can tell yourself that you won't be able to function the next day without this sleep.

Melatonin supplementation: A 2008 study found that taking 2 mg of melatonin daily for 3 weeks could improve sleep. However, this drug is recommended not to use for a long time because it can cause side effects, unwanted. Experts also said that this therapy does not work for everyone. If melatonin is used for 3 weeks, sleep has not been improved, so stop, do not continue using this therapy.

Change the right lighting: With light therapy - special lamp design to gradually increase or decrease the amount of light they emit, creating a dawn or an artificial evening. If you gradually reduce the light emitted, it can make the brain feel relaxed and easy to fall asleep.

Create a private place: The bedroom is only used for sleeping. All office equipment, television, telephone, laptop should not be left in the bedroom. Do not eat or drink in the bedroom. Keep the bedroom cool and clean. Avoid too much napping, and limit drinking coffee and smoking.

Noise suppression: You can use noise blocking devices or devices that emit sounds of the sea or rain. This can help you sleep easier.