Did you sleep badly last night? Did you toss and turn in bed and couldn't fall asleep? Or did you sleep, but woke up without feeling rested at all in the morning? A good sleep is the result of adequate preparations.
Did you sleep badly last night? Did you toss and turn in bed and couldn't fall asleep? Or did you sleep, but woke up without feeling rested at all in the morning? A good sleep is the result of adequate preparations.
Read the 14 tips that will improve your sleep.
1 - RESPECT THE SCHEDULE!
Regardless of how you sleep, try to wake up at the same time every day. If you want to recover the sleep you lost at the weekend, you will only succeed in waking up much harder on Monday morning.
Also, go to bed at the same time in the evening.
2 - EXPOSE YOURSELF TO THE SUN
In order to prevent the disturbance of your biorhythm, you need to expose yourself to sunlight for at least 2 hours a day, according to studies, which have also shown that many people fail to do so. That's why we recommend a one-hour walk in the sun, every day.
3 - DO EXERCISES!
It is not recommended to exercise before going to bed. But if you do them a little earlier, you will feel a pleasant tiredness. And thus, the phases of sleep will be longer and deeper - if you exercise regularly or at least three times a week.
4 - DON'T EAT LATE
To ensure digestion before going to bed, eat dinner at half past six in the evening. This way you will avoid burns during the night.
5 - TAKE A HOT BATH
A hot and relaxing bath before going to bed will increase your body temperature and then lower it, this being a biological sign of sleep.
6 - DEVELOP A ROUTINE
Every night, before going to bed, follow a certain routine and you will fall asleep faster. Try listening to music, reading...
7 - GO TO BED ON TIME
The human body is programmed to rest between 10 p.m. and 6 a.m. Try to wake up a few minutes earlier every day.
8 - DON'T DRINK A LOT IN THE EVENING
To avoid waking up at night to go to the toilet, don't drink anything about two hours before going to bed. Getting up at night chases away sleep and you won't sleep as well.
9 - AVOID NICOTINE
Tobacco is dangerous for health from several points of view. The stimulant effect of nicotine also leads to insomnia. If you cannot give up smoking, smoke your last cigarette at least two hours before going to bed.
10 - GET GLOVES AND SOCKS
Thus, the veins of the hands and feet will dilate, which will help you fall asleep. The blood circulates through dilated veins under the skin and cools. Then returning to the internal organs, the body temperature drops, and you will fall asleep more easily.
11 - LOW TEMPERATURES PROMOTE SLEEP
In order not to be cold, cover yourself with a blanket, but keep a low temperature in the room where you sleep.
12 - DON'T ROLL IN BED
It may seem funny, but research has shown that your sleep will be less restful if you toss and turn a lot in bed. If you can't fall asleep, get up and read a book or listen to relaxing music.
13 - USE VALERIAN
It is a plant whose effects are tested, which helps you fall asleep faster and improves sleep. Buy a valerian extract and follow the instructions for use. Use the drops 30-45 minutes before going to bed, but not simultaneously with other sedatives.
14 - TRY NOT TO STAY AWAKE
Instead of curling up in bed, looking at the clock and trying to fall asleep, as you normally do, it's better to concentrate with your eyes open so you don't stay awake. Your eyes will close immediately and you will fall asleep.