constant shifting of biological rhythms, fatty and dense food before going to bed, poorly ventilated rooms, watching TV, using tablets, smartphones and other devices with blue spectrum radiation, constant stress, internal unresolved conflicts
In the pathogenesis of the development of circadian sleep disorders an important role is played by the epiphysis hormone melatonin, which is responsible for setting the sleep and wakefulness cycle. Normally, it is produced only in the evening and night hours. The time of the beginning of its secretion (20-22.00) determines the onset of biological evening in the body and promotes falling asleep after about two hours. Under the influence of light, the start time of melatonin production may shift to later or earlier hours. This will result in difficulty falling asleep at the desired time or waking up early in the morning.
Use Fast working deep sleep ver 2.0 only before bedtime, not during sleep.
Also keep in mind that often the cause of poor sleep is a troubling problem. Stress in everyday life
I really like the techniques that help to improve sleep, described in the psychiatry textbook edited by N.N. Ivants. Don’t let the word psychiatry scare you, in my opinion, these methods are applicable even to a healthy person, if his sleep is disturbed, for example, due to a change of time zones.
Here are techniques for improving sleep in its unchanged form:
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Comfort in the bedroom: silence, fresh cool air, a flat hard bed;
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you should not nap during the day;
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do not go to bed before you need to sleep;
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do not eat too much before going to bed, but do not go to bed with an empty stomach either;
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vigorous exercise during the day and a peaceful walk before going to bed;
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getting up if you can’t sleep and occupying yourself with pleasant but not addictive activities (listening to quiet music, reading quietly);
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soothing warmth: a warm bath, a warm drink;
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going to bed at the same time, but not too early;
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always get up at the same time (whether you have slept or not!)
Calming herbs (motherwort, valerian, and others);
- Magnesium B6 and any vitamin-mineral complexes containing magnesium (as we know, magnesium deficiency in the body leads to nervousness and poor sleep)
I personally would recommend aromatherapy (essential oils, citrus fruits)
I would also remove all nighttime playlist, and test sleep without it.
