If you are one of those people who, after the 10th cup, have tossed and turned in bed all night, solving work issues in your head, mentally expressing complaints to your colleagues, and just thinking over a hundred of the most important things, for example, what dress was worn on you on New Year's matinee in kindergarten, then you urgently need to read our article! After all, it is incredibly hard to engage in productive activities all day, if you slept anxiously and little, or even did not sleep a wink. Bad sleep is the cause of physical, psychological problems, and just a gloomy appearance! There are many recommendations for improving sleep, performing which can be good and easy to get enough sleep. In our short article, the most optimal tips are selected, the implementation of which will not be difficult for you, but will return a healthy sleep, and with it a blush on your face.
1. Always go to bed and get up at the same time
Each of us has its own clock – “biological”, and if they are wound up correctly (namely, observing the regime will have such an effect), then they will work without interruptions. And if you leaf through Instagram before 5 in the morning, then you try to “disconnect” at 22.00, the body will simply be lost and sleep problems are guaranteed. This is why it is important to keep a schedule of sleep and waking even on weekends.
2. Turn bedtime into a pleasant ritual
Turn on the fantasy and create from your late evening a real extravaganza. It can be anything – taking a hot bath, massage, reading a collection of inspirational quotes or listening to mantras at night – the main thing is that all these processes bring you pleasure. Then you will go to bed calm, happy and fall asleep with a smile on your face. And during a nap in such a pleasant state a quality rest is guaranteed. Avoid bright light, loud noises, vigorous mental activity and clarification of relationships before going to bed (although, as experience shows, for some reason it always tempts to do this at night looking :).
3. Create a relaxing atmosphere in the bedroom
The bedroom should have twilight, coolness and silence. Hang blackout curtains on windows, eye linings, humidifiers, air conditioners, and other devices that help you get closer to your ideal sleeping environment. And if your faithful snores, what to do – use ear plugs. Also, it will not be amiss to light up an aroma lamp with soothing oils – mint, lemon balm, lavender.
4. Get a comfortable mattress and pillow.
Make sure your mattress is comfortable and perfect for sleeping. If you have been using it for many years, it makes sense to think about buying a new one. Studies have shown that mattresses must be changed at least once every 9-10 years, and then provided that these are high-quality products. Also take care of a comfortable pillow that keeps your shoulders and neck in an optimal position.
5. Use the bedroom only for sleep and sex.
Do not put a computer, TV, or desk in the bedroom. Use the bed only for sleeping and having sex, so that you associate the bed with relaxation and pleasure. If any interior items cause you concern, do not place them in the bedroom. For example, if a watch makes you constantly think about how much time is left before waking up, do not hang it in the bedroom.
6. Have dinner no later than 2-3 hours before bedtime.
A full stomach may make sleep less comfortable. It is better to avoid eating heavy, fatty foods at night. Dishes with an abundance of spices can cause heartburn, which will cause discomfort all night. Limit your fluid intake before going to bed, to wake up less often during the night.
7. Give up nicotine
Nicotine is also a stimulant. Smoking before bedtime makes it difficult to fall asleep, causes problems with sleep quality and morning awakening. Nicotine can even cause nightmares. Sleep problems are another reason to quit smoking. And never smoke in bed or in a sleepy state!
8. Give up alcohol
Although many people consider alcohol a sedative, it destroys healthy sleep. And although thanks to him you can “cut down” faster, but you are very likely to wake up “neither the light nor the dawn” and can no longer fall asleep, not without reason they say – “a bit of an alcoholic's dream”.
9. Do not exercise right before bedtime
Regular physical exertion makes falling asleep easier and makes sleep better. However, irregular sports activity or doing a set of exercises just before bedtime, on the contrary, can prevent you from falling asleep. The best time for playing sports is in the afternoon or no later than three hours before bedtime. This also includes aggressive sex, it is able to disperse your blood so that you will still look at the ceiling with round eyes for a long time. Flowing and romantic love activities – on the contrary, will help to relax and calm down.
10. Do not drink coffee at night
For 6-8 hours before bedtime, do not eat foods containing caffeine – coffee, tea, some soft drinks, chocolate. Caffeine is a stimulant, which means that it promotes wakefulness, but not good sleep. Caffeine remains in the body for 3-5 hours, but continues to act on some people after 12 hours. Even if you think that caffeine does not prevent you from falling asleep, it will affect the quality of your sleep. After all, there is nothing pleasant in sleeping with a twitching eye!
We wish you good dreams!
Tags: health, how to sleep, beauty, bed, night, habits, dreams, sleep, sleep