Rules For A Good Night's Sleep

Video: Rules For A Good Night's Sleep

Video: Rules For A Good Night's Sleep
Video: 6 tips for better sleep | Sleeping with Science, a TED series 2024, March
Rules For A Good Night's Sleep
Rules For A Good Night's Sleep
Anonim

The dream is a vital process for every single person. During sleep, the body relaxes and all organs have the opportunity to rest and recharge for the next day.

Healthy and most of all enough sleep beautifies and rejuvenates. The morning starts with a good mood, the skin is well supplied with blood, the eyes have a glow.

An adult needs 6 to 10 hours of sleep, and with age the need for sleep decreases. Insomnia can lead to a number of side effects - fatigue and tiredness, constant drowsiness, puffiness and bags under the eyes. Therefore, everyone should try to provide enough sleep and a break.

Sleep is the healthiest before midnight. Try to go to bed no later than 22:30. Establish a bed rest so that you can fall asleep at the same time every night. If you manage to establish this habit, you will fall asleep faster and without problems.

Healthy sleep
Healthy sleep

On warm days, sleep with the window open, and when it's cold, at least make sure your bedroom is well ventilated.

Both overeating and hunger are prerequisites for sleep disorders. Therefore, eat less in the evening, excluding heavy and difficult to digest food. Do not eat just before bed, so as not to engage the stomach in food processing. Of course, do not go to bed completely hungry, because it is possible to wake up at night looking for something to eat.

A person's emotional state is also affects sleep. When he is angry, offended, anxious, it will be difficult to fall asleep, and when he finally manages to fall asleep, his sleep will be restless.

For this reason, in the evening, shake off all the worries and troubles that have occurred during the day. Listen to soothing music, watch a movie.

Do not fall asleep on a working TV. When you feel that you are falling asleep, turn it off to relax and fall asleep in complete peace. If possible, even remove the TV from the bedroom so that it does not distract you further.

If you like to read before bed, choose a light and unloading book. When you fall asleep, leave it, no matter how interesting it is. If you continue reading there is a danger of falling asleep and then falling asleep harder.

In the evening, avoid coffee and strong teas, alcoholic beverages and cigarettes. Many people think that a glass of alcohol will help them fall asleep easier, but in fact the effect is exactly the opposite - drinks activate the nervous system and a person sleeps much worse, sleep is restless and shallow.

The bedroom should be the quietest room in the apartment and the darkest. If you can not ensure complete darkness, you can sleep with a blindfold. The curtains should be thick and the temperature not too high, because the heat does not helps for quality sleep. It may sound very strange, but the ideal temperature in the bedroom is considered to be temperatures between 15 and 19 degrees.

Sleep in light bedding that is loose without squeezing you. The pajamas should be wide and the fabric nice and soft.

Avoid sleeping on your stomach, because it is believed that this position significantly impairs the quality of sleep. When sleeping on your stomach, the stomach is compressed, the muscles of the back and neck are additionally tensed. Sleeping on your back is the best position for quality and complete sleep.

Quality sleep in bed
Quality sleep in bed

Many of us have a habit of leaving our phone on the nightstand. However, this is a very bad idea, as the devices emit waves and interfere with sleep.

Pets interfere with sleep. They are arranged differently and their biological rhythms do not coincide with human ones. They often wake up at night and may wake you repeatedly. Leave them in the other room to make sure you get some sleep.

The bed should only be used for sleeping. If you spend a lot of time in it, falling asleep will be more difficult. It is recommended that reading, studying, watching TV and doing some work be done elsewhere so that the brain can adjust to sleeping in bed and fall asleep faster when lying down.

A warm shower before bed is also a bad idea. The heat of the water can wake a person up and when he goes to bed, he cannot sleep for a long time. For a good night's sleep try to bathe at least 1-2 hours before bedtime.

Many people like to take a nap during the day. Afternoon sleep can be a bad idea, as the rhythm of sleep is disturbed and we fall asleep too late in the evening. You have to decide for yourself what it is the optimal amount of sleepyou need. Try to get it regularly to avoid interference.

Go to bed at the same time. This is one of the most important tips for sound sleep, because once you set your body in a certain mode, it will be much easier for you to follow it. For example, if you have decided to go to bed at 11 o'clock, for the first one or two weeks, try to be in bed at this time. This way you will wake up much easier in the morning.

Remember - good sleep is a key factor for good health, beautiful appearance and vitality during the day. Follow the above tips and you will see how you will significantly improve the quality of your sleep.

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