On holidays change a habit situation, and if allowing health condition, rest on other climate zones.

 In one, article is hard to shared as advices satisfaction for all. Am  emphasizing  ,that keeping base principles of rational regime, which everybody can create a comfortable for myself day regime. Stay consistent, and thus regime will give a big benefit.

Approximately scheme for day regime for workers on three shifts.

 5.45- wake up, morning gymnastic, rubbing with towel, shower or.

6.15.-Breakfast.

 7.00-15.30- work, on pause,  is eating food.

 16.30. - Lunch.

18.00-20.00-Study time in gadgets, homework, active rest, sport, exercises.

20-00- dinner, walk.

22.00-5.45.-sleep.

Evening shift.

9.00-  Wake up, morning gymnastic, rubbing with towel, shower.

9.45.- Breakfast.

10.00-14.00- Study, homework, reading, sport, exercises.

14.30-Lunch.

15.30-24.00 work, pause on is eating food.

0.45-  Light dinner is kefir.

1.00-9.00-sleep.

 Night shift.

 8.00- Morning toilet, light breakfast.

 8.30-13.30-sleep.

14.30- lunch.

15.00-19.00-  study, walk, reading books, homework, sport, exercises.

 20.00-22.30- sleep.

22.40- Dinner.

 24.00-7.00- Work.

 

 

Fight insomnia part one.

Insomnia is bad sleep, as often waking up on night time and happening in stress, depression,tragedy, mental work, and use for help are calming herbs.
As sleep on a belly, put hands under low pillow, if hypertension not having, and face turn to left, as effectively such pose relaxing you, as natural pose, where babies sleeping, as on left side good for gastrointestinal .

AS FOR a fast sleeping, use ritual to sleep, for open window, take a shower, as on same time.

l;eaves of mint, geranium, oregano, fern, laurel, hazelnut, needles fir, petals roses are filling in pillow, sleep on her.

As for night eat onion, she is calmer ,sedative.

honey mix in glass for water warm, drink for night.

drip on five drops lavender oil on sugar, suck for night.

hot leg baths are fatigue fighting, calming nerves.

calendula, mint, oregano, Melissa taking bath of, for ten minutes.

cones of humulus chop, add 0.5 l. of hot water infuse for hour,filter, use 0.25 Glass's for three times/day before meal.

roots of valeriana chopped in glass for hot water, infuse,use two tbl.sp. for 4 times/day.

breathe in valeriana infusion of root.

peony roots infusion use for night one tea.sp. for three times/day.

herb leonurus infusion use of thermos warm 0.3 glass before meal.

Aralia Manchurian drops of roots use on 40 drops for three times/day.

choppy seeds of cannabis, sieved add glass for hot water boiled, infuse,closed for 40 minutes, use 0.5 glass before sleep, and after in hour other with sediment, as warm, for two weeks course, as use in periodical insomnia.

fr. crataegus adding in two glasses of water, boiling for 30 minutes on weak fire, cool,filter, use on 100 ml. for three times/day after meal.

crataegus drops in drops of propolis m use on  20 drops for three times/day, before meal.

humulus cones, valeriana roots, adding glass for hot water, infuse, use,like tea with honey for night.

roots valeriana, herb leonurus, seeds of dill, caraway, as two tbl.sp. mass adding for glass of hot water, infuse for 30 minutes, use on 0.5 glass for three times/day, as calming you.