Sleep disturbance is fraught with distraction, irritability, decreased productivity. And chronic insomnia can lead to more serious problems, such as apnea. Try these simple guidelines and you will sleep like a baby.
A person spends a third of his life sleeping. And this is good. After all, sleep is a natural physiological process necessary for the normal functioning of the body. In a dream, we restore strength, “digest” the information accumulated during the day and fight diseases.
1. Hang up
Observe sleep and wakefulness should not only children but also adults. Determine for yourself the optimal time “hang up” and strictly adhere to it, even on weekends.
2. The rise
Set not only the “end time”, but also the rise time. Otherwise, the balance will be upset. Lost in bed for an hour longer? Falling asleep at the right time will be very difficult.
3. The diary
One of the main causes of poor sleep is stress. We go to bed with many bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To correct the situation, keep a diary and at the end of the day “tell” him about everything that disturbs or upsets you. Psychologists have proven that keeping a diary helps focus on the positive rather than negative aspects of life.
Another factor affecting our sleep is magnesium. Its deficiency leads to sleep disturbances. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.
5. First aid kit
Sometimes the cause of poor sleep can be medication. If you take any pills and notice that you are getting worse sleep, carefully review the annotation. Are there any insomnia among the side effects?
Caffeine reduces the level of adenosine, because of which a person can not quickly calm down and fall asleep. A cup of coffee at dinner can lead to insomnia or poor sleep quality. Therefore, try to drink coffee only in the morning.
To understand what specifically prevents you from sleeping normally, turn to modern technology. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help to monitor the duration and quality of sleep. For example, for iOS there is a Sleep Cycle application , and for Android, SleepBot .
8. The norm of sleep
The optimal duration of sleep is individual. But on average, it is believed that 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the hormone of death) and various serious diseases. Therefore, try to sleep at least 7 hours a day.
Was it a tough week? Lie down after midnight? Give yourself a bonus in the form of an additional hour of sleep to restore strength and return to the accepted daily routine.
A short afternoon nap is very good for your health. But only short – no more than 30 minutes. If you take a nap longer, the body falls into deep stages of sleep – it will be difficult to wake up and get back to business.
Can’t fall asleep? Do not turn from side to side, like a hula. Better get out of bed and do some quiet activity. For example, read or listen to the lounge.
Many people like to sleep with their beloved cat or dog . But from a healthy sleep perspective, this is a bad idea. You can fall asleep in an embrace with Barsik, but then it is better to drive him into place.
13. Alarm clock
Many keep the alarm clock on the bedside table (and if the phone plays its role, then right under the pillow), which is actually a mistake. Constantly monitoring time means being on the platoon. And stress, as you recall, is a bad dream.
Many also spend the evening burying themselves in the computer monitor or sitting in front of the TV. Then turn them off and “fall” into the bed. But if you strive for a truly healthy sleep, then two to three hours before the end of the day, arrange a curfew for all gadgets. Bedtime is a time for relaxation.
Your brain should automatically associate the bedroom with relaxation. Therefore, please use this room for its intended purpose. In bed you need to relax. The bedroom is sleep and sex, not work and the Internet.
For a good sleep you need to create comfortable conditions: buy a comfortable mattress, hang blackout curtains on the windows, eliminate noise sources that prevent you from falling asleep. Do not sleep alone? Discuss with your partner what factors affect your and his sleep, and create an environment that is comfortable for both of you.
16-24ºС – this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.
Bright lighting, and sometimes “harmless” light from the TV, can also create problems with sleep. If it is impossible to eliminate the light sources, then so that they do not interfere with your rest, use a sleep mask.
Physical exercise not only strengthen and develop strength endurance, but also improve the quality of sleep. It is, in particular, aerobic exercises that saturate the body with oxygen.
20. There is a time for everything
Sport improves the quality of sleep, however, you should finish your workout at least 2 hours before the end of the session. After all, physical exercises saturate the body not only with oxygen, but also with adrenaline, and it is a bad “sleeping pill”. Also, as says the Italian experts, you need to wear a good reggiseni a balconcino, which are translated as the comfortable underwear, to sleep better. Because if you do not have comfortable underwear, this can harm your sleep, especially for women.
21. Muscle relaxation
Before going to bed, it is better to carry out the so-called muscle relaxation. It consists in alternately straining and relaxing various muscle groups. Tightened the muscles of the legs, counted to five, relaxed; strained the press, one-two-three-four-five, exhale, etc. This procedure can be done while lying in bed. In addition, meditation helps prepare the body for sleep.
Another secret to a good night’s sleep is evening walks. Even if the street is not very warm and you are too lazy to get together, overcome yourself. You will be surprised how much better you will sleep at night if you walk half an hour before bedtime.
23. Hot showers or bathtubs
Before going to bed, the body must relax, so before you go to the kingdom of Morpheus, treat yourself to SPA treatments. A hot shower or bath will help relieve stress and cause drowsiness.
In addition to the bath, music has a very soothing effect on the body. Classics, folk or jazz – each has its own melody giving harmony. Find the music that brings you peace and listen to it before bedtime.
Fragrances also affect sleep quality. Lavender is an excellent remedy for insomnia. Use scented candles or essential oils to fill the bedroom before bed with the scent of lavender.
As you already know, it should be cool outside, but warm inside. Drink a glass of warm milk, cocoa or tea before bedtime, and you will immediately want to sleep.
27. Tea with camomile
By the way, about tea. This “grandmother” means for a sound and healthy sleep. Chamomile has a calming effect, which means it helps fight the main cause of poor sleep – stress.