1. Evening physical activity
According to the research, it is proved that moderate physical loads before bed help to regulate the level of hormones in the blood, which makes it possible to quickly and tightly fall asleep. Give preference to an early supper and evening walks.
2. Leave work at work
Work and stress stress are the causes of lack of sleep. Do not think about working before bed. The bed is intended for rest, but not for work. So leave work at work.
3. Discard the day's sleep
A bit of a nap during the daytime is useful. But if after a day sleep at night you are suffering from insomnia, then it is better to refuse from resting during the day.
4. Technique of relaxation
Even if you do not like yoga, vseravno recommend the use of a couple of poses that contribute to relaxation. If you can not sleep, try to relax and not think about anything.
5. Do not go to bed in a bad mood
When you are in a bad mood, even if you fall asleep, chances are you can not avoid nightmares. If you quarrel with a native person, then before going to bed try to make it up with him. You'll see, after that you quickly and soundly fall asleep.
6. Do not drink much coffee
If you want to sleep, then do not use coffee. If you used it during the day, you will not get to sleep at night.
7. Take notes
Keep a diary and write down events that happen to you during the day. Note that you are annoyed and then your attention will not be focused on what is happening.
8. Turn off the TV
Refuse to go to bed watching TV or playing games on the phone. These things can stimulate the brain, which at night will not work correctly, which will lead to insomnia.
9. Listen to calm and pleasant music
Calm music calms and prepares for sleep. Avoid heavy, rhythmic music. Only a pleasant melody!
10. Think good
In the life of each person there were pleasant and joyful events. Therefore, think before going to bed is not a problem, but a good one. So you can recharge the positive and quickly fall asleep.
11. Get a comfortable pillow
The old pillow can cause a nap. So buy a new pillow and you will feel the difference.
12. It is not necessary to go to bed, if not decided
Having an unresolved problem, before falling asleep, weigh the pros and cons, try to make a decision. Probably, in the morning you will change it, but after all "the decision-maker" will disconnect in your head time of a dream.
13. Observe the sleep mode
According to the research it was found that a prolonged sleep at the weekend restores strength, but often it is the cause of sleep disturbances during work days. Observe all the time the sleep mode.
14. Do not go to bed if you do not feel tired
Before going to bed, take a walk on the fresh air. Drink a glass of milk and watch a movie from which you begin to feel tired and begin to sleep.
15. Do not panic.
If you can not fall asleep, stop panicking and constantly look at the clock, get up and take yourself in a business, and when you feel drowsy, go back to bed.
All ljudiochen different, but when it comes to a sound and healthy sleep, everyone needs water and the same: a dark cool room and unencumbered consciousness. Try to learn to control everything that happens around you and yours will envy everyone!