6 ways to sleep well
A large number of people suffer from insomnia, but even more who can not sleep well. We refuse ourselves a full-fledged dream during the week to catch up on the weekend. And then it turns out that even on Saturday it is impossible to feel rested. What is the matter and how can you help yourself?
Have dinner properly and on time
It is not necessary to have a big dinner, the optimal time for the last meal is 2 hours before bedtime. Dinner should be light and small in quantity. The optimal menu before bedtime is vegetables, boiled or baked meat or fish, dairy products, cereals. Bad dinner includes fried meat, potatoes, bakery, salads with mayonnaise, sweets with coffee, tea.
Go to bed as usual, even if tomorrow you have to get up early
If you are used to falling asleep at the same time, it will be difficult to fall asleep early. And the stress of unsuccessful attempts to put yourself to sleep through an effort of will, on the contrary, will cause you to be unable to sleep longer than usual. And, as a result, you will have even less time to sleep than if you continue to get to bed at your usual time.
Do not bring yourself to complete exhaustion during the evening workout
At least, don’t do it right before sleep. Although you will feel completely exhausted, your brain will be too excited as a result of exercise. The charge and the high internal temperature will not allow you to calm down and fall asleep normally. Try to finish the workout no later than four hours before bedtime.
Freshen the room before bed
In a cool room, we fall asleep faster and sleep harder – it is due to the peculiarities of our body. The fact is that in the process of falling asleep, the internal body temperature drops, and the sooner it happens, the sooner you fall asleep. Take a warm bath or shower before going to bed or put on warm pyjamas and socks before entering the bedroom. The air temperature in the bedroom should be approximately 3°C below the comfortable daytime temperature.
Take a bath before bedtime
Experts have found that bath for 1-2 hours before sleeping in the water at a temperature of 40-43°C increases the rate of falling asleep by an average of 10 minutes. Also, it improves the quality of sleep. The optimal time for taking a bath to cool the internal temperature of the body to improve the quality of sleep is 90 minutes.
Warm bath and shower stimulate the body’s thermoregulatory system, causing an increase in blood circulation, which leads to the effective removal of body heat to the tips of the arms and legs, as well as a general decrease in body temperature. This increases the chances of not only falling asleep quickly but also improving the quality of sleep.
Try breathing exercises
- Place the tip of the tongue on the palate behind the upper teeth.
- Take a deep breath, slowly counting to 4.
- Hold your breath for 7 seconds.
- Make a long, noisy exhale for 8 seconds.
- Repeat until you are tired.
Such breathing practices have a sedative effect on the body and slow down the heart rate, allowing the brain to calm down and relax the body. This technique is considered to be one of the most popular and effective to get you to sleep in just 1 minute.
Have a good night and sleep tight!