How to sleep and wake up easily in the morning?
Last reviewed: 23.04.2024
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Our well-being and mood for the whole day depends directly on the quality and good sleep. In addition, a full sleep allows you to keep the beauty and youth longer. However, it is very important not just to sleep, but to sleep properly, getting enough sleep and waking up vigorously. Experts shared the main secrets of a good dream.
- It is necessary to determine the most optimal sleep regimen for yourself. Despite many recommendations to go to bed early and wake up with the first rays of the sun, each person has his own individual biorhythms. Therefore, the period and duration of sleep in different people may differ. It is important to analyze and develop your own regime, and to observe it constantly.
- It is advisable to avoid the use of stimulant drinks in the second half of the day. To such drinks with confidence you can include coffee, strong tea, energy drinks. Some people are prevented from falling asleep even a glass of Coca-Cola, cocoa or chocolate: they are also better to eat before dinner, and in the evening it is better to give preference to mineral water, soft tea, compotes and juices.
- If during the day to move more and lead an active lifestyle, by the evening the body itself "will be asked" for rest. Physical fatigue contributes to rapid falling asleep and prolonged sleep. However, it is desirable to postpone training for the morning or afternoon, but not immediately before bedtime, otherwise the effect will be the opposite.
- Contrary to the opinion of many, drinking alcohol at night does not contribute to a good rest. Indeed, a person after a glass of alcohol can fall asleep sooner, but this effect does not last long: the dream becomes shallow, and the morning awakening is heavy and unhappy.
- It is better if going to sleep will be gradual: for example, first you can put out the light and mute or turn off the TV, turn on light music, read a little. A slow mood for sleep makes it easier to fall asleep.
- At least one hour before sleep, put off all the gadgets: turn off the computer, phone, tablet. Bright light from the screen and additional emotions knock down the body from its natural biorhythms, which can affect the duration of the stage of falling asleep.
- In addition, it is 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 - dense. Some people can be disturbed even by a ticking clock or dripping water in the tap: this means that these stimuli must also be eliminated.
The room for sleep should be ventilated. Specialists consider the optimal temperature in the room from +16 to +24 ° C.
- It is not recommended to go to bed, hungry or overdone. Optimum easy to dine about 2-3 hours before bedtime, and before you go to bed you can drink a cup of warm milk or a sour milk product.
- Fans will be able to relax with a warm bath, using a fragrant foam or soothing essential oil. Just do not take a contrast shower in the evening - it completely "breaks" the dream.
According to experts, these councils will certainly make the sleep sound and strong.
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