Proper sleep is the key to a good day.
Want to be attractive, effective, successful? Then stop counting sheep and fighting with the alarm clock. Sleep well tonight and make healthy sleep your permanent habit. Experts from the American organization National Sleep Foundation for many years engaged in the study of sleep.
Step 1. Organize the space
Let your bedroom be a place, when one thought about where you are relaxing. If possible, release her from all that is not related to the desktop with papers, computer, TV. Phones and other gadgets should also be put away – there should not be anything that even theoretically could disturb your stay.
Step 2. Watch the temperature
According to studies, the room temperature directly affects the quality of sleep. Best of all, you will rest, if the room will be 16 to 20 °C. And of course, the air must stay fresh all night.
If you suddenly woke up and I can’t sleep – exit to the balcony, wait a couple of minutes on cold at night and return to bed. You’ll fall asleep as soon as head touches the pillow.
Step 3. Sleep in the dark
The flickering of the monitor (if for some reason remained in the bedroom), the light of the lantern outside the window and even the face of the electronic clock – all this for you behind the scenes sends a message to the brain and resulting in interferes with sleep. Solution: disable all and close our curtains.
Short electromagnetic wave gadgets (blue light) suppress the production of melatonin – the hormone that by which we fall asleep. So an hour before sleep it is better to postpone the tablet and take the book. Paper, of course.
Step 4. Eat right
No tightly there for the night, nor to go to bed hungry is not worth it. Eat dinner no later than three hours before bedtime. If that’s not enough, it’s easy to eat for 45 minutes before it. For this fit yogurt, warm milk, cereal, fruit.
As for alcohol, its beneficial effect on sleep is a fallacy. Despite the fact that after a few glasses many easily fall asleep, the depth and duration of sleep is poor. So at least an hour before the rest better to stay.
Interestingly, not only the power works on sleep, but on the contrary. The way we sleep directly affects what we eat. Studies show that people who sleep badly, are drawn to fatty foods. As a result, the problem with sleep may lead to the problem of excess weight.
Step 5. Mode and time mode
To the previous steps were not in vain, need to make a final, strong-willed, is to train yourself to fall asleep and Wake up at the same time. Yes, on Sundays too. Experts promise that it will help to regulate our inner rhythms and improve sleep quality.
