Life changes, it becomes more dynamic and, of course, more difficult. For a day you have so much to do in time, that by the evening you just fall off your feet. Eyes stick together, often a dream finds even on the way home - right in the subway, tram, minibus. At home, often, too, not to observe the "correctness" of sleep. Could reach the pillow! You fall off your feet and fall asleep, as you will. Unsurprisingly, in the morning you want to smash the hated alarm clock on the wall. You did not get enough sleep. Again. Do you think there's nothing to be done about this? Believe, it not so.
You will not believe, but to feel constant fatigue is extremely harmful to health. A recent study showed that if you lose just 90 minutes of sleep, this can make you more distracted and irritable by about 30%. And if you go to bed six hours later than you usually do, your concentration and vigilance can be as bad as if you were drunk! So, all the same, how to properly sleep a man and a woman? There are 10 basic tips that will significantly improve the quality of your sleep.
1. There should be order in the bedroom.
Even if the rest of your house is full of toys, clothing, or anything else, your main task is not to let all this enter your bedroom. It should always be cozy, clean, there is no room for anything superfluous. And more: try to avoid bright, screaming colors in the bedroom. Let the situation promote sleep, and not drive it away.
2. Watch the temperature.
Make sure that your bedroom is well ventilated and it is desirable that the windows are not "beat" direct sunlight. The best temperature for sleeping between +16 and +18 ° C and even minor changes can prevent you from sleeping or waking you ahead of time. It would be nice to equip the bedroom with air conditioning, but be careful: it's easy to catch cold under it. A heater in winter is also a good solution. The main thing is not to overdo it. Of course, it's not pleasant to sleep in the cold, but, believe me, the heat in this case will also be a bad ally.
3. A bed is a place to sleep.
Do not use your bed for anything other than sleep (and of course, sex!). It's not a good idea to sort out the bills on the bed, darn clothes or find out the relationship. Let your body get used to that, when you go to bed - it's time to rest. Relax, discard worries and problems. You can turn on light music, light candles - anything. The main thing is calmness and relaxation.
4. Observe the mode.
Try to go to bed and wake up at the same time every day - even on weekends. If you "sleep" once - it's nothing, but if it happens regularly - there will be trouble. In one "perfect" day, your biological clock can be violated. This gives rise to a huge number of problems. Many do not know, but most of the stresses, problems with concentration and memory, mood swings are all the result of a failure of the internal biological rhythm. Sleeping on schedule is very important and extremely beneficial for the body. Although, it is often difficult. But to strive, however, is worth it.
5. Create a ritual for yourself.
Choose one or two things that you will do each night before going to bed. For example, drink herbal tea or listen to relaxing music. This will "accustom" your body to the fact that when you start doing it - it's time to sleep. It really relaxes and soothes. By the way, the establishment of such rituals is also useful for putting children to bed.
6. Do not worry.
If you went to bed - forget about the problems. It sounds trite and simple, often it takes a little work on this, but the result will not be long in coming. Psychologists advise doing this: make a list of the main problems that bother you. Put it next to you - and forget it. It is believed that the presentation on paper as if "puts" all the problems in the system and does not think about them becomes easier. Anxiety stimulates the nervous system, which makes you more active. Lying in bed, you still do not solve all the issues, and yet do not get enough sleep.
7. Use the "sleepy" menu.
Very few people know, but the warm milk we love in our childhood before going to bed is not just a treat. It's really a good way to get a good sleep. Milk contains tryptophan. This helps the brain produce serotonin, a chemical that helps you relax.
8. Are you tired? Go to sleep.
It may seem obvious, but it is necessary to listen to your body. And let the favorite movie go on TV, or you do not read the last chapter of an interesting book. Believe me, you want to sleep for good reason. The brain signals that it is overloaded. And this threatens a serious malfunction or even a disease. And the most harmful is to "sit out" a dream. Many people are familiar with the situation when one wants to sleep very much, but after an hour of "struggle," sleep disappears altogether. It would seem - you won? Nothing like this! The program inside of you is downed. Do not be surprised if the whole next day your head will crack, your legs will be buzzing, and the mood will "jump" from extreme to extreme. And somewhere ahead there is looming a terrible word - depression. Believe me, do not bring yourself to this.
9. Do without sleeping pills.
Sometimes it may be tempting to take medicine to fall asleep, but your body should not depend on it. Remember: almost all drugs with a hypnotic effect cause dependence! In addition, their effect can be unpredictable. For example, in combination with certain medicines, sleeping pills can only enhance insomnia. Be sure to check with your doctor before taking such medications!
10. Avoid caffeine and alcohol before bedtime.
Try not to drink tea, coffee and carbonated soft drinks at least five hours before bedtime. Remember: they will all act as a stimulant. Try to avoid alcoholic beverages, because although they help to relax temporarily, they can disrupt your normal sleep structure. You will terribly want to sleep, but you can not fall asleep. Sensation is not pleasant. This is especially true for fans of late parties.