Sleep disturbance is fraught with distraction, irritability, and reduced productivity. Chronic insomnia can also lead to more severe problems, such as apnea. A person spends a third of his/her life sleeping, and it is good. After all, sleep is a natural physiological process necessary for the normal functioning of the body. In rest, we restore strength, “digest” the information accumulated during the day, and fight diseases.
Tips for Comfortable Sleeping
1. “Lights out.”
Create your sleeping regime. Determine the optimal time for you to go to sleep and stick to it, even on weekends.
2. Rise up
Set not only the time of “lights out,” but also the rise time. Otherwise, the balance will be ruined. Lying in bed for an hour longer? Falling asleep at the right time will be very difficult.
3. Relax your body from head to toe
The trick to a good night’s sleep is through calming the body and mind from the evening. Our bodies are programmed to fall asleep when they feel relieved of tension. Progressive muscle relaxation (PMR) takes about 15 minutes and is recognized by researchers around the world as an effective means of causing an all-encompassing feeling of peace, especially improving the quality of sleep. By practicing this relaxation, we “pass through” the entire body, from head to toe, several times straining and relaxing various muscles. There are free audio instructions on the Internet that can be used for consistent muscle relaxation.
4. Carry your mind wherever you want, using visualization
By the end of a busy day, your mind is often overloaded with information that is still being processed and absorbed. Attempts to clear the brain can be painful, so it will be easier to fill it with other contents. Managed visualizations of sleep slowly transfer, through a detailed description of an imaginary scenario that replaces real thoughts and emotions with different scenes and new situations, to a state of calm, which in turn naturally leads to sleep.
Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disorders. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.
Sometimes medications can cause poor sleep. If you are taking any pills and notice that you struggle with going to sleep, carefully study the annotation. Are there any insomnia side effects?
Caffeine reduces the level of adenosine, which is why a person cannot quickly calm down and fall asleep. A cup of coffee at dinner can lead to insomnia or poor sleep. So try to drink coffee only in the morning.
8. Sleeping norm
The optimal sleep duration is individual. On average, it is believed that 7-8 hours is enough for most people. Disruption of sleep leads to increased levels of cortisol (death hormone) and various serious diseases. Therefore, try to sleep at least 7 hours a day.
Did you have a hard week? Did you go to bed after midnight? Give yourself a gift in the form of an extra hour of sleep to rejuvenate and return to your daily routine.
A short afternoon nap is perfect for health. It should be not more than 30 minutes. If you sleep longer, the body will fall into the broad stages of sleep, and it will be difficult to wake up and get back to business.
Many people like to sleep with their favorite cat or dog. However, from a healthy sleep point of view, it is a bad idea.
12. Alarm clock
Many keep an alarm clock on the bedside table (and if its role is performed by the phone, then right under the pillow), which is a mistake. Continually following the time means being stressed, which equals terrible sleep.
Many spend the evening in front of a computer or TV. However, if you are aiming for really healthy sleep, then two or three hours before bed, arrange a curfew for all gadgets. Bedtime is the time for relaxation.
Your brain should automatically associate the bedroom with rest. Use this room for its intended purpose. In bed, you need to relax. The bedroom is for sleeping, not work and the Internet.
You need to create a comfortable environment for good sleep: buy a soft mattress, hang thick curtains on the windows, eliminate sources of noise that prevent you from falling asleep.
The temperature in the bedroom should be comfortable. If it’s too hot, a person often wakes up and falls asleep worse.
Bright lighting, and sometimes “harmless” light from the TV, can also cause problems with sleep. If it is impossible to eliminate the light sources so that they do not interfere with your rest, use a sleep mask.
Exercise not only enhances strength and develop endurance but also improves sleep quality. It is, in particular, about aerobic exercise, saturating the body with oxygen.
19. All in good time
Sport improves the quality of sleep, but you should finish at least 2 hours before bed. After all, physical exercise saturates the body not only with oxygen but also adrenaline, and it is a wrong “sleeping pill.”
20. Muscle relaxation
Before bed, it is better to do the so-called muscle relaxation. It consists of alternately straining and relaxing various muscle groups. This procedure can be done directly lying in bed. Also, meditation helps to prepare the body for sleep.
Another secret of good sleep is evening walks. Even if it is not very warm outside and you are too lazy to go out, do it. You will be surprised how much better you will sleep at night if you walk half an hour before bedtime.
22. Hot shower or bath
Before bed, your body should relax, so before you go to the kingdom of Morpheus, treat yourself with SPA-procedures. A hot shower or tub will help relieve stress and cause drowsiness.
In addition to the bath, music has a very calming effect on the body. Classical, folk or jazz — everyone has their harmonious melodies. Find the music that brings you peace and listens to it before going to bed.
Drink a glass of warm milk, cocoa or tea before going to bed, and you will immediately want to sleep.
25. Tea with chamomile
Chamomile has a soothing effect on the body and helps to fight stress, which is the leading cause of poor sleep.