How to get a good night's sleep and wake up easily in the morning?

Our well-being and mood for the whole day directly depend on quality and good sleep. In addition, a good night's sleep allows you to preserve beauty and youth longer. However, it is very important not just to sleep, but to sleep correctly, getting enough sleep and waking up refreshed. Experts shared the main secrets of good sleep.

• It is necessary to determine the most optimal sleep pattern for yourself. Despite many recommendations to go to bed early and wake up with the first rays of the sun, each person has their own individual biorhythms. Therefore, the period and duration of sleep may differ for different people. It is important to analyze and develop your own regime, and adhere to it constantly.
• It is advisable to avoid stimulating drinks in the second half of the day. Such drinks include coffee, strong tea, and energy drinks. Some people are prevented from falling asleep even by a glass of Coca-Cola, cocoa, or chocolate: it is also better to drink them before lunch, and in the evening it is better to give preference to mineral water, weak tea, compotes, and juices.
• If you move more during the day and lead an active lifestyle, then by evening the body itself will "ask" for rest. Physical fatigue promotes quick falling asleep and long sleep. However, it is advisable to move training to the morning or daytime, but not immediately before bedtime - otherwise the effect will be the opposite.
• Contrary to what many people think, drinking alcohol at night does not contribute to a good rest. Indeed, a person may fall asleep faster after a glass of alcohol, but this effect does not last long: sleep becomes shallow, and morning awakening is difficult and joyless.
• It is better if the transition to sleep is gradual: for example, first you can dim the lights and turn off or mute the TV, turn on light music, read a little. A slow approach to sleep makes it easier to fall asleep.
• At least an hour before bed, put away all gadgets: turn off your computer, phone, tablet. Bright light from the screen and additional emotions throw the body off its natural biorhythms, which can affect the duration of the falling asleep stage.
• It is also important to take care of your own comfort during sleep. The bed, and in particular the mattress, should be comfortable, the curtains on the windows should be thick. Some people may even be bothered by a ticking clock or dripping water in the tap: this means that these irritants will have to be eliminated as well.

The sleeping room should be ventilated. Experts consider the optimal room temperature to be from +16 to +24°C.

• It is not recommended to go to bed either hungry or overfed. It is best to have a light dinner about 2-3 hours before bedtime, and before going to bed you can drink a cup of warm milk or a fermented milk product.
• For those who like to relax, a warm bath with aromatic foam or soothing essential oil will help. Just don't take a contrast shower in the evening - it will completely "kill" sleep.

According to experts, the listed tips will certainly make your sleep healthy and sound.

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