Initially you need to establish diet and activity. Overeating at night is not necessary, as the body, digesting food, gets energy, which is the cause of insomnia. A knowledge worker cost to pay attention to the slight physical stress to the nervous tension turned to physical fatigue. This will help a simple walk or jog.
An hour before sleep you can eat 20 grams of cheese, walnuts and raisins. The body and the brain get rid of stress, and you quietly fall asleep. Likewise affects the body receiving fresh poppy seeds in the amount of three grams.
Before bedtime roll about 5-10 minutes in the hands of ordinary pine cone or studded massage ball. Helps and kneading his shoulders and neck.
Try using aromatherapy: light a candle or apply lavender oil on your temples. Place the headboard of the bed pillow of herbs lemon balm, marjoram, mint, Valerian.
Add the tea, lime honey, mint, oregano. This will not only relieve stress during the day, but also easier to fall asleep in the evening.
Honey and warm milk are two of the most famous fighter against insomnia. Honey you need to add a tea spoon in decoctions of any herb or sedative directly into the milk.
Normalize sleep herbal tincture of Valerian and peppermint, fennel and chamomile, hop cones. The herbs are blended in a ratio of 1:1, pour a liter of boiling water and heated on the stove for 5-7 minutes. Drink one third of a Cup twice a day.