How to get healthy sound sleep?

Sound sleep is very impor­tant for health. Due to reg­u­lar lack of sleep, the ner­vous sys­tem, diges­tive tract suf­fer, mood wors­ens. With insom­nia, metab­o­lism slows down, excess weight, prob­lems with pres­sure may appear. There­fore, you should def­i­nite­ly take care of this issue. How to get sound sleep?

How to get a sound healthy sleep?

First of all, it is impor­tant to devel­op the cor­rect dai­ly rou­tine. It is best to wake up between 6.30 am and 8 am, and go to bed at 22–23 pm. This applies to those peo­ple who have a work­ing day from 8–9 in the morn­ing to 17–18 hours. Of course, some­times it is very dif­fi­cult to read­just, so you will have to get used to such a reg­i­men with­in 2–3 weeks. In any case, it is nec­es­sary to strict­ly observe the dai­ly rou­tine: go to bed and wake up at the same time.

In addi­tion, you should choose com­fort­able clothes for sleep­ing. It must be made from nat­ur­al mate­ri­als. The bed should also be com­fort­able. It is high­ly desir­able to pur­chase an ortho­pe­dic mat­tress and pil­low. The bed­room should be qui­et, cool and dark. That is, it is nec­es­sary to cre­ate all the con­di­tions for a com­fort­able sleep.

What else should be remem­bered? About prop­er eat­ing in the evening. First, you need to eat 3–4 hours before bed­time. On a full stom­ach, you can eas­i­ly fall asleep, but then fre­quent wak­ing up is pos­si­ble. It is dif­fi­cult to fall asleep on an emp­ty stom­ach, so you should not stay hun­gry.

Sec­ond­ly, the food should be light, but sat­is­fy­ing. What should you eat for din­ner? It can be stewed or baked fish, scram­bled eggs, cot­tage cheese dish­es, veg­etable sal­ads. Fried meat, sausage sand­wich­es, sweets, fruits are not suit­able. Also, don’t drink too much at night. Oth­er­wise, an over­filled blad­der may dis­turb.

As you can see, sound sleep depends on many fac­tors. There­fore, if insom­nia reg­u­lar­ly wor­ries, you should take care to get rid of annoy­ing fac­tors and pre­pare for sleep thor­ough­ly.

Relax before bed

Con­stant stress, a large num­ber of wor­ries and deeds lead to the fact that the ner­vous sys­tem is excit­ed. Of course, in this state it will be very dif­fi­cult to fall asleep on time. That means you need to relax first. Relax­ation before going to bed will help get rid of obses­sive thoughts, excite­ment.

There are many types of relax­ation. What to choose for relax­ation? It can be a mas­sage, calm music, breath­ing tech­niques, a warm bath, fra­grant tea, med­i­ta­tion.

When it comes to mas­sage, a part­ner can help. Self-mas­sage will not relax too much. It is not nec­es­sary to have spe­cial skills for this. It will be enough knead­ing and stroking move­ments.

You can just lis­ten to calm music. Or com­bine lis­ten­ing with med­i­ta­tion, with breath­ing tech­niques. When med­i­tat­ing, it is bet­ter to lis­ten to the sounds of nature: the sound of rain, the rus­tle of leaves. There are many med­i­ta­tion tech­niques. Here are a few of them.

• First tech­nique.

It is nec­es­sary to open the win­dow and take cov­er with a warm blan­ket. Imag­ine your­self in a boat on a calm riv­er. The boat sways slight­ly, leaves rus­tle around, waves light­ly beat against the side of the boat. There is a feel­ing of secu­ri­ty and relax­ation, after a while a deep sleep sets in.

• Sec­ond tech­nique.

You should lie on your back, lay your legs on your legs, and put your hands under your head. It is impor­tant to imag­ine your­self on a green lawn under the warm sun. The wind blows on your face, you can hear the birds singing, smell the grass. Next, you should imag­ine how the sun goes below the hori­zon, the birds sing qui­eter, it becomes cool­er. No need to try to sleep, just need to feel peace.

A warm bath with sea salt or essen­tial oils is a great way to unwind before bed. After such a water pro­ce­dure, sleep will be very strong.

When choos­ing tea for relax­ation, you should give pref­er­ence to mint, lemon balm, chamomile. Such drinks have a slight seda­tive effect. In tea, you can add a slice of lemon or orange, as well as a spoon­ful of hon­ey. But this is option­al.

What can inter­fere with sleep? Com­put­er games, watch­ing excit­ing movies or read­ing sim­i­lar books. Attend­ing inter­est­ing events, meet­ing with friends, quar­rels — any bright emo­tions can cause insom­nia. More­over, it doesn’t mat­ter if these were pos­i­tive or neg­a­tive emo­tions.

There­fore, if pos­si­ble, you should avoid such emo­tions in the evening. And if insom­nia has been tor­ment­ing for a long time, you can try to com­bine sev­er­al meth­ods. For exam­ple, take a bath and drink mint tea. Or med­i­tate to calm music and get a mas­sage.

Walking: outdoor walks

Sports activ­i­ties late at night are not rec­om­mend­ed. After all, although this will help relieve psy­cho­log­i­cal fatigue, it will overex­cite. There­fore, it will be dif­fi­cult to fall asleep. But walk­ing is a great way to pre­pare for a healthy sleep.

It is bet­ter to walk 30–40 min­utes before going to bed. But if there is no time, then 15–20 min­utes will be use­ful. Reg­u­lar walks will help improve mood, reduce high blood pres­sure, improve blood cir­cu­la­tion. Walk­ing is also good for weight loss (even half an hour will help burn a cer­tain amount of extra calo­ries). Dur­ing hik­ing, the blood will be sat­u­rat­ed with oxy­gen, pleas­ant fatigue will come, thoughts will become clear­er.

Such walks help to nor­mal­ize the emo­tion­al and psy­chophys­i­cal mood. Walk­ing is a kind of relax­ation. A walk has a calm­ing effect, helps to rethink the infor­ma­tion received dur­ing the day, put every­thing in order, for­get about the dai­ly hus­tle and bus­tle and elim­i­nate the effects of stress.

You need to walk slow­ly, in com­fort­able shoes and clothes. You should not lis­ten to music, it is bet­ter to give pref­er­ence to the sounds of nature.

Of course, if the weath­er is very unfa­vor­able, you should refrain from walk­ing. But if it just got cool­er or it’s driz­zling, this is not a rea­son to refuse to walk. After 3–4 days (if you walk reg­u­lar­ly) you will notice changes. Sleep will become stronger and deep­er, and in the morn­ing there will be a lot of strength and ener­gy.

As you can see, nor­mal healthy sleep is a rather frag­ile thing, and return­ing it is not so easy. But it is pos­si­ble. The main thing is to car­ry out all the pro­ce­dures that help to fall asleep reg­u­lar­ly.