What is normal street pressure? What atmospheric pressure is considered low for humans?

Atmospheric pressure means the pressure of the mass atmospheric air on the surface of the Earth and objects located on it. The degree of pressure corresponds to the weight of atmospheric air with a base of a certain area and configuration.

The main unit of measurement of atmospheric pressure in the SI system is Pascal (Pa). In addition to Pascals, other units of measurement are also used:

  • Bar (1 Ba=100000 Pa);
  • millimeter of mercury (1 mm Hg = 133.3 Pa);
  • kilogram of force per square centimeter (1 kgf/cm 2 =98066 Pa);
  • technical atmosphere (1 at = 98066 Pa).

The above units are used for technical purposes, with the exception of millimeters of mercury, which is used for weather forecasts.

The main instrument for measuring atmospheric pressure is the barometer. Devices are divided into two types - liquid and mechanical. The design of the first is based on flasks filled with mercury and immersed with the open end in a vessel with water. The water in the vessel transmits the pressure of the atmospheric air column to mercury. Its height acts as an indicator of pressure.

Mechanical barometers are more compact. The principle of their operation lies in the deformation of a metal plate under the influence of atmospheric pressure. The deforming plate presses on the spring, which, in turn, sets the needle of the device in motion.

The influence of atmospheric pressure on the weather

Atmospheric pressure and its effect on weather conditions varies depending on place and time. It varies depending on the altitude above sea level. Moreover, there are dynamic changes associated with the movement of areas of high (anticyclones) and low pressure(cyclones).

Changes in weather associated with atmospheric pressure occur due to movement air masses between areas of different pressure. The movement of air masses is formed by wind, the speed of which depends on the difference in pressure in local areas, their scale and distance from each other. In addition, movements of air masses lead to temperature changes.

Standard Atmosphere pressure equals 101325 Pa, 760 mm Hg. Art. or 1.01325 bar. However, a person can easily tolerate a wide range of pressures. For example, in the city of Mexico City, the capital of Mexico with a population of almost 9 million people, average atmospheric pressure is 570 mm Hg. Art.

Thus, the value of the standard pressure is determined accurately. A comfortable pressure has a significant range. This value is quite individual and completely depends on the conditions in which a particular person was born and lived. Thus, a sudden movement from an area with relatively high pressure to an area of ​​lower pressure can affect the work circulatory system. However, with prolonged acclimatization Negative influence fades away.

High and low atmospheric pressure

In high pressure areas the weather is calm, the sky is cloudless and the wind is moderate. High atmospheric pressure in summer leads to heat and drought. In low pressure areas the weather is predominantly cloudy with wind and precipitation. Thanks to such zones, it is cool in summer cloudy weather with rain, and in winter there are snowfalls. The high pressure difference in the two areas is one of the factors leading to the formation of hurricanes and storm winds.

Atmospheric pressure is the force with which an air column presses on a unit surface of objects and the ground. How many kilograms affects 1 square centimeter? Normal atmospheric pressure affects 1 square centimeter of the human body as a weight equal to 1.033 kilograms. But people do not feel this effect, since all the liquid that is in the tissues of the body contains dissolved air, which balances the effect of the atmosphere.

How to determine

Each of us has heard about such a device as a barometer. Thanks to it, you can monitor changes in atmospheric pressure, as well as how our body reacts to it. It is known that it is constantly changing, and the higher above the surface of the earth we rise, the lower the pressure there will be. And, accordingly, on the contrary - the deeper underground we go, the higher the pressure there.

The influence of atmospheric pressure on humans

Changes in atmospheric pressure lead to changes in the amount of precipitation, the strength and direction of the wind, and fluctuations in air temperature. For example, when sharp decline pressure should expect storms, severe thunderstorms and storm winds. It turns out that atmospheric pressure leads to changes in weather, which, in turn, affects our health and general condition. Typically, the fluctuation in atmospheric pressure throughout the year ranges from 20 to 30 mm, and during the day - 4-5 mm. People with good health tolerate such fluctuations easily. But those who have any diseases can react sharply even to minor change air pressure. For example, when atmospheric pressure decreases, hypertensive patients may experience an attack of angina, and patients with rheumatism may experience pain in the joints affected by the disease. People with unstable mental health may experience nothing justified feeling fear and anxiety, sudden mood swings and sleep disturbances.

Who is susceptible to weather sensitivity?

Whether a change in atmospheric pressure will affect the human body depends entirely on its general condition, the presence of certain diseases, and the ability of a particular organism to acclimatize. Most often, people who suffer from weather sensitivity are those who spend little time in the fresh air and are busy. mental labor and lead a sedentary lifestyle. Therefore, first of all, they need to change their lifestyle. Healthy people who lead an active lifestyle do not feel pressure drops, but this does not mean that it does not affect them. This should be taken into account, for example, by drivers of vehicles, because with a sharp change in weather conditions, a person may experience a decrease in concentration. What can lead to negative consequences. Overwork or any disease significantly reduces the reserves of our body, so 40-75% of patients have meteosensitivity.

What is normal atmospheric pressure

Normal atmospheric pressure for our body is 760 millimeters of mercury. But if we talk about Russia, then normal atmospheric pressure is rather rare here. And it's all because of the terrain. For example, at an altitude of 1 thousand meters above sea level, atmospheric pressure already has a reduced value (about 734 millimeters of mercury). Therefore, people who high speed rise upward, and may even lose consciousness due to sudden changes in pressure. In the same place during the day, the pressure, although not significantly, also changes. As a rule, at night the air temperature drops and the pressure rises. And that's absolutely normal. People do not feel such fluctuations, since they are within 1-2 millimeters of mercury. It is also logical that in the region of the poles the amplitude of changes in atmospheric pressure is greater, so its changes are more noticeable.

What value of atmospheric pressure can be called normal for a person?

People can adapt to absolutely anything. Therefore, if you live in an area with low blood pressure, there is no need to panic. According to doctors, any pressure can be called normal if it does not have a clear detrimental effect on our body. It's all about adaptation. You can often hear the opinion that normal atmospheric pressure is 750-765 millimeters of mercury, and this is true in everyday conditions.

What can a sudden change in pressure cause?

If the atmospheric pressure changes sharply within 2-3 hours within a few millimeters, then people may experience problems with their heart function. This is especially true for people who suffer from arterial hypertension. They may feel weak, nauseated, dizzy and have a headache. Therefore, people who suffer from weather dependence are recommended to use tonometers to monitor their blood pressure. If every time you change your blood pressure, you feel headaches, chest pain, or regular increases in blood pressure, then we advise you to consult a specialist, since this condition requires careful study.

How to help yourself when changing atmospheric pressure

It is known that our body reacts much worse not to specific values ​​(too low or too high) of atmospheric pressure, but to its sudden change. At the same time, weather-sensitive people, as a rule, experience unpleasant sensations.

How our body reacts to increased atmospheric pressure

  • Very often there is a decrease in blood pressure.
  • The number of blood leukocytes decreases.
  • Decreasing electrical resistance skin.

What do experts advise to do at high atmospheric pressure?

  1. You need to provide yourself good rest, reduce the load.
  2. Try to be outdoors for a short time.
  3. Avoid heavy foods, spicy seasonings and alcohol.
  4. You need to eat fractionally, in small portions.
  5. If you feel excessively nervous or have insomnia, use soothing decoctions or drops.
  6. Monitor your health, especially if you have any diseases related to the cardiovascular system.

How our body reacts to low atmospheric pressure

  • There is a feeling of lack of oxygen.
  • Weakness and dizziness occur.
  • Shortness of breath appears.
  • The number of blood leukocytes increases.
  • Possible disturbances in the functioning of the cardiovascular system.
  • There may be discomfort in the stomach or intestines.

What do experts advise to do at low atmospheric pressure?

  1. You need to reduce the load on your body and get more rest.
  2. Increase your diet with foods rich in vitamin E and potassium (nuts, dried fruits, seeds, dried apricots, bananas, carrots, beets, parsley, celery).
  3. Take a contrast shower, do light exercises, drink herbal teas.
  4. Spend as much time as possible outdoors.

It is believed that almost half of women who live in developed countries. The number of weather-sensitive men is smaller - approximately one third. Weather-dependent people are most often susceptible to diseases of the heart and blood vessels, lungs, as well as endocrine diseases. If you are also a weather dependent person, then there is no need to despair. Contact a specialist and he will help you choose medications that will minimize your body’s reaction to changes in atmospheric pressure.

Man learned to use the force of air pressure a long time ago. This was manifested in all areas of his activity: people forced the wind to move boats under sails, with the help air flow the wings were spinning windmills. But the most surprising thing is that for centuries no one could prove that air has weight. Only in the seventeenth century was an experiment carried out, as a result of which it was established that air, after all, has weight.

Back in 1640, the Duke of Tuscany came up with a fountain that he wanted to install on the terrace of his own palace. For this construction it was supposed to take water from a lake located nearby. But no matter how hard the workers tried, the water did not want to rise above ten meters. The strange phenomenon disturbed the Duke, and he turned to wise old man Galileo. But even the great scientist could not immediately find the reason for this phenomenon. Then Torricelli, a student of Galileo, took up the matter, and after lengthy experiments he was able to prove that air has mass. A little later, thanks to this discovery, the barometer was invented.

Human well-being and atmospheric pressure

The influence of atmospheric pressure on our body is inevitable, but we can fight it: don’t be nervous, don’t overexert yourself physically, take herbs.

Needless to say, the influence of atmospheric pressure on humans could not but interest scientists. Researchers have long noticed that the well-being of a person living in a certain area long time, does not exert normal pressure great influence. Even being in conditions of high atmospheric pressure does not in any way affect your health and well-being. But, nevertheless, doctors have proven that with high blood pressure, a person’s pulse rate noticeably decreases, and there is also a decrease in blood pressure. Breathing becomes deep, but less frequent. The sense of smell and hearing deteriorates slightly, and the voice sounds muffled. The skin seems a little numb, and the mucous membranes of the nose, eyes and mouth become dry. It should be noted that all of the above phenomena are tolerated by the body quite easily. Adverse events are observed with changes in atmospheric pressure. It will be better for people if the pressure begins to change gradually. In this case, the body will have time to adapt to new conditions without consequences. At low atmospheric pressure, breathing increases, and the heart rate also increases, but the force of the heart beat becomes weaker. The number of red blood cells in the blood increases. With a decrease in atmospheric pressure, a phenomenon such as oxygen starvation is possible. This is due to the fact that during normal functioning of the circulatory and respiratory systems, less oxygen enters the body.

What atmospheric pressure is considered normal?

Atmospheric pressure is considered to be the air pressure on the earth's surface and all objects located on it. At any point in the atmosphere, the pressure will be equal to the weight of a higher column of air with a base equal to a unit surface area. According to international system units, the basic unit for measuring atmospheric pressure is the hectopascal. But it is also possible to use the old units of measurement - millibar and millimeter of mercury. As you know, normal atmospheric pressure is a pressure of 760 mmHg at a temperature of zero degrees Celsius. In addition, measuring atmospheric pressure helps predict weather changes. There is a direct relationship between weather changes and changes in atmospheric pressure.

Answering the question of what atmospheric pressure is considered normal, it should be noted that pressure can change with altitude. Gas is highly compressible, therefore, the more it is compressed, the higher its density, and accordingly, the pressure will be greater. The layers of air located below are compressed by all the layers above. The farther from earth's surface, the more rarefied the air. Its density decreases, which means the atmospheric pressure will be low. All weather stations are located at different altitudes relative to sea level. Therefore, to create unified system measurements, it was customary to present the obtained indicators taking into account the altitude above sea level.

It is also worth knowing that blood pressure changes throughout the day. At night it increases, and during the day it decreases. This happens due to temperature changes. With increasing latitude, the amplitude of changes in atmospheric pressure decreases, but closer to the poles non-periodic changes in blood pressure become more noticeable to humans. Due to the different distribution of blood pressure over the Earth's surface, movement occurs atmospheric fronts and air masses, which determines the speed and direction of the wind.

Of course, we cannot change the effect of atmospheric pressure on a person, but helping our own body is not so difficult. To survive difficult period, you need to calm down, reduce if possible physical activity and don't panic. People who find adaptation particularly difficult should consult a doctor for advice. The doctor will prescribe medications and give individual recommendations.

Atmospheric pressure is one of the most important meteorological elements. Changes in pressure in space and time are closely related to the development of basic atmospheric processes: the inhomogeneity of the pressure field in space is the direct cause of the occurrence of air currents, and pressure fluctuations in time are the main cause of weather changes in a particular area.

Atmospheric pressure is the force with which a column of air, extending from the surface of the Earth to the upper boundary of the atmosphere, presses on 1 cm 2 of the earth's surface. For a long time, the main instrument for measuring pressure has been a mercury barometer, and the value is usually expressed in millimeters of mercury, which balances the column of air.

Another measurement principle, based on the deformations of an elastic, empty metal box that it experiences when pressure changes, is used in aneroids, barographs, tide gauges, and radiosondes. Devices of this type are calibrated according to the readings of a mercury barometer.

Currently, in meteorology, atmospheric pressure is measured in absolute units - hectopascals (hPa). Normal atmospheric pressure is 760 mm Hg. Art. = 1013.3 hPa = 1013.3 mb (1 mb (millibar) = 1 hPa). To transition from a pressure value expressed in millimeters of mercury to a value in hectopascals, you need to multiply the pressure value in millimeters by 4/3, for the reverse transition - by 3/4.

Atmospheric pressure always decreases with altitude. As a result, under the same weather conditions for more high areas The pressure on the earth's surface will be less than at lower levels. In practice, if the calculations do not require great accuracy, the degree of change in pressure with height can be characterized using the vertical pressure gradient or its reciprocal pressure step. The pressure stage is the height to which you need to rise or fall for the pressure to change by 1 millibar. The pressure level is not constant. It increases with decreasing air density: the higher we rise, the slower the pressure changes and the higher the pressure level becomes. At the same pressure, the pressure level in warm air is greater than in cold air.

The distribution of pressure over the earth's surface and seasonal differences in it are created under the influence of thermal and dynamic factors. The first, first of all, includes the influence of the earth's surface: above cold surfaces, conditions are favorable for increasing pressure, above very heated ones - for decreasing. Dynamic factors mean processes that result in air injection (increase in pressure) in some areas and outflow (pressure decrease) in others. When both factors interact, their effect is either enhanced or weakened.

In the very general view The distribution of pressure near the earth's surface could be characterized as zonal, however, due to the influence of the topography of the earth's surface and the listed factors, zonality is violated.

When comparing maps of average long-term atmospheric pressure for January and July, a difference in the magnitude and direction of baric gradients is revealed. In winter, the gradient is much greater than in summer and is directed from southeast to northwest, while in summer the pressure change is slower. In January, the difference between the highest and lowest pressure is more than 30 hPa, in July it is only 8 hPa.

IN winter period in most of the territory of Russia, an increased background of atmospheric pressure is observed, due to the influence of a powerful Asian anticyclone, which, already in September, begins to emerge in the regions of the most low temperatures(Tuva Basin and Verkhoyansk Pole of Cold). The anticyclone reaches its maximum intensity (more than 1030 hPa) in January. Its center is located above the Mongolian Altai, the spur extends towards Yakutia.

The areas of lowest pressure (less than 1005 hPa) are located above, and. On the coast eastern seas the close proximity of areas of high and low pressure leads to very large pressure drops, and, as a result, persistent strong winds.

At the beginning of spring, there is a tendency towards a restructuring of pressure fields and a general slight decrease in pressure occurs. As the continent warms up, the contrasts in temperature and air pressure between land and sea are smoothed out, and the pressure field is rearranged, becoming more uniform. In summer, over the territory of Russia, due to the heating of the continent, the pressure continues to decrease, the Asian anticyclone collapses and in its place a zone of low atmospheric pressure is formed, and over the seas with a relatively cold surface - an area of ​​​​higher pressure.

The annual variation of atmospheric pressure over most of the territory of Russia corresponds to the continental type, characterized by a winter maximum, a summer minimum and a large amplitude. The same annual variation in pressure is observed in monsoon region Far East. The maximum annual pressure amplitude at sea level reaches 45 hPa and is observed in the Tuva Basin. As you move away from it, it sharply decreases in all directions. The smallest annual fluctuations in air pressure occur in the north-west of Russia, where active cyclonic activity is observed throughout the year.

In areas of intense cyclogenesis, the normal annual cycle is often disrupted. Depending on the characteristics of the atmospheric circulation, this is expressed in a shift or the appearance of additional maxima and minima. Thus, in the north-west of Russia, the maximum pressure shifts to May, and in the northern part of Kamchatka, secondary maxima and minima appear in the annual course.

A purely oceanic type of annual variation in atmospheric pressure, with a maximum in the summer months and a minimum in winter, is noted only in the southern part of the peninsula. In the mountains, up to a certain altitude, the continental type of annual pressure variation is preserved. In the high mountain zone, an annual cycle close to the oceanic one is established. Average annual air pressure values ​​are highly stable over time and vary slightly from year to year, on average by 1–5 hPa.

Changes in average monthly values ​​from year to year significantly exceed annual ones. Their range can be judged by the difference between the highest and lowest values ​​of average monthly pressure. The daily variation of pressure in temperate latitudes is weakly expressed and is measured only in tenths of hectopascals. A characteristic of the average long-term daily variability of atmospheric pressure is the standard deviation.

The limits of pressure change at each specific point can be judged by its extremes. The largest difference between the absolute maximum and minimum is observed in winter months, when the processes of cyclo- and anticyclogenesis are most intense.

In addition to periodic fluctuations, which include the annual and daily cycle, atmospheric pressure experiences non-periodic fluctuations, which affect the well-being of weather-dependent people. An example of non-periodic fluctuations is inter- and intra-day pressure variability. In the autumn-winter period, during the passage of deep cyclones, the pressure change between observation periods (three hours) in temperate latitudes can be 10–15 hPa, and between adjacent days can reach 30–35 hPa or more. Thus, a case was recorded when in three hours the pressure dropped by more than 17 mb, and the pressure difference between days reached 50 hPa.

Maps of average long-term pressure fields give an idea of ​​​​some concepts of general pressure, which is a set of main air currents over the globe that carry out horizontal and vertical exchange of air masses. The structural elements of the general circulation of the atmosphere are air masses, frontal zones, westerly transport, cyclones and anticyclones.

If the Earth's surface were homogeneous, then the western-eastern transfer of air masses would be observed in the northern hemisphere, and the isobars on maps of pressure fields would have a latitudinal (zonal) direction. In fact, zonality is violated in many areas, which can be seen even from maps of average monthly pressure fields in January and July. As the integration period decreases (decade, day), the transport disturbance increases, and closed areas appear on the pressure maps. The reason for the violation of the zonality of air currents is the unequal heating of continents and oceans and, consequently, the air masses formed above them.

Areas of high pressure outlined by closed isobars are called anticyclones (Az), and areas of low pressure are called cyclones (Zn). Cyclones and anticyclones are large-scale eddies that are important structural elements of the general circulation of the atmosphere. Their horizontal dimensions range from several hundred to 1.5–2.0 thousand kilometers. When cyclones and anticyclones move, there is an interlatitudinal exchange of air masses, and, consequently, heat and moisture, due to which the temperature equalizes between the pole and the equator. If this exchange did not occur, in moderate and high latitudes would be 10–20° lower than in reality.


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Atmospheric air is a gas mixture that has physical density and is attracted to the Earth. The weight of the air mass presses on the human body with great force, which in numerical terms is about 15 tons (1.033 kg/cm2). This load is balanced by tissue fluids of the body, enriched with oxygen, but the balance is disrupted if the force of impact outside air changes for some reason. In the era of global climate change it's worth figuring out which atmospheric phenomenon the norm for a person, what it depends on, what measures should be taken to eliminate discomfort.

From a physical point of view, the atmospheric pressure equal to 760 mm Hg is taken as the standard. column: it is recorded at sea level in the Paris region at an air temperature of +15 o C. This indicator is rarely recorded in most of the Earth. In the lowlands, plains, hills, and highlands, the air presses on a person with unequal force. According to barometric formula, when rising from sea level for every kilometer, there is a pressure drop of 13% compared to the ideal, and when lowering (for example, into a mine) there is an increase by the same amount. In addition, barometer readings depend on climate zone, degree of air heating during the day.

Please note: Pressure 760 mmHg. column corresponds to 1013.25 hPa in the international system of units. Otherwise, this indicator is called the standard atmosphere (1 atm).

When figuring out what atmospheric pressure is considered normal for a person, it should be noted: it should be comfortable, provide conditions for good health, not reduce performance, and not cause pain. IN different zones globe standards differ because people have adapted to local weather and climate conditions. Comfortable barometer readings for inhabitants of flat and slightly elevated areas of the planet are 750-765 mm Hg. Art., for residents of mountains and plateaus the numbers decrease.

In the regions of Russia, the values ​​of the standards also differ from each other. On meteorological maps, the territory of the Russian Federation is conventionally divided into zones using isobar lines, each of which has approximately the same pressure (it also fluctuates throughout the year). For convenience, you can use a table that shows normal atmospheric pressure in mm Hg. pillar and its possible deviations for different cities Russia.

City name

Average annual pressure, mm Hg.

Permissible maximums (according to long-term observations), mm Hg.

Moscow 747-748 755
Saint Petersburg 753-755 762
Samara 752-753 760
Tula 746-747 755
Yaroslavl 720-752 758
Rostov-on-Don 740-741 748
Izhevsk 746-747 753
Ekaterinburg 735-741 755
Chelyabinsk 737-744 756
Permian 744-745 751
Tyumen 770-771 775
Vladivostok 750-761 765

When moving, most people gradually adapt to changing natural and climatic conditions, although mountaineers constantly feel discomfort in the lowlands, despite the length of stay in such an area.

The effect of pressure changes on the body

According to doctors, the optimal degree of exposure to the atmosphere on each of us is not assessed in average regional figures. An indicator that the mercury column pressure level is normal is satisfactory physical state a specific person. But there are common tendencies for all to deteriorate well-being under certain conditions.

  • Daily fluctuations of 1-2 barometer divisions do not have any negative impact on health.
  • Moving the mercury column up or down by 5-10 units has a more noticeable effect on well-being, especially with a sudden change in weather. If large pressure amplitudes are typical for a given region, local residents are accustomed to them, and visitors will react to these jumps more strongly.
  • When climbing mountains 1000 m, when the pressure drops by 30 mm Hg. pillar, some people experience fainting - this is a manifestation of the so-called mountain sickness.

The short answer to the question of what normal atmospheric pressure is optimal for a person is: the one that he does not notice. Rapid movement of the mercury column in one direction or another at a speed of more than 1 mm Hg. Art. 3 hours causes stress even in a healthy body. Many people feel slight discomfort, drowsiness, fatigue, and increased heart rate. If these signs are more pronounced, we're talking about about weather dependence.

At-risk groups

An aggravated reaction to atmospheric processes is typical for people with various pathologies. When the pressure in the atmosphere fluctuates, the pressure in all body cavities (blood vessels, pleura of the lungs, joint capsules) changes more sharply, as a result of which the baroreceptors are irritated. These nerve endings transmit pain signals to the brain. More than others are prone to poor health due to weather phenomena the following patient groups:


Symptoms of health problems at high and low atmospheric pressure

When, as a result of the movement of air masses, normal atmospheric pressure is replaced by increased pressure, an anticyclone occurs. If a low pressure area develops in a region, it is a cyclone. During periods of ups and downs in the mercury column, the human body experiences different manifestations discomfort.

Anticyclone

Its signs are sunny, windless weather, stable temperatures (low in winter, high in summer), and lack of precipitation. High pressure negatively affects the condition of hypertensive patients, asthmatics, and allergy sufferers. The arrival of an anticyclone is indicated by the following signs:


Cyclone

It is characterized by unstable temperature, high humidity, cloudiness and precipitation. Hypotensive patients, heart patients, and patients with gastrointestinal diseases are most susceptible to the influence of the cyclone. A decrease in atmospheric pressure affects the body in the following way:

  • Blood pressure drops, heart rate slows;
  • breathing becomes difficult, shortness of breath increases;
  • intracranial pressure increases, migraine begins;
  • activity is disrupted digestive system, gas formation is activated.

It is especially important to neutralize the effect of an approaching cyclone or anticyclone if weather dependence is caused by diseases of the heart, blood vessels, nervous system, respiratory organs. Older people, whose well-being often depends on changes in atmospheric pressure, should also act proactively.

A comprehensive plan of preventive measures, drawn up on the basis of medical recommendations and practical experience, will help not only alleviate suffering, but strengthen the body and make it less vulnerable to weather changes.


Coping with internal discomfort unfavorable days The following tips will help:

  • in the morning it is better to take a contrast shower, then for hypotensive people it is useful to cheer up with a cup of coffee (this can also be done with a mild form of hypertension, only the drink should not be strong);
  • During the day, it is recommended to drink green tea with lemon, do whatever you can physical exercise, eat less salty foods;
  • in the evening it is advisable to relax with the help of lemon balm or chamomile decoctions with honey, valerian infusion or glycine tablets.