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Healthy and deep sleep is essen­tial for health and well-being. You should sleep for at least eight hours, but the dura­tion of sleep may vary depend­ing on the indi­vid­ual char­ac­ter­is­tics of the body. Chron­ic lack of sleep threat­ens with mem­o­ry prob­lems, neg­a­tive­ly affects the func­tion­ing of the brain and can cause a weak­en­ing of the immune sys­tem. To avoid this, take note of sim­ple ways to com­bat insom­nia that will help you improve the qual­i­ty of sleep and rest.

Go to bed at the same time

Try to fol­low the regime — go to bed and wake up at the same time. Then you can fall asleep quick­ly and eas­i­ly get out of bed in the morn­ing. Impor­tant: you need to sleep at night. The pro­duc­tion of hor­mones in the human body, whether we like it or not, is relat­ed to the time of day. One of the most impor­tant hor­mones, mela­tonin, is pro­duced dur­ing sleep in com­plete dark­ness. And the peak pro­duc­tion of this hor­mone falls on the inter­val from 23 to 2 o’clock in the morn­ing. Peo­ple who often stay up late are at risk of miss­ing out on a key hor­mone. And this is fraught with seri­ous health prob­lems. Get in the habit of going to bed at 11pm and wak­ing up at 7am. Over time, you will notice that this sleep pat­tern is com­fort­able and makes you feel great.

Daytime sleep won’t hurt

Daytime sleep won't hurt

A short after­noon nap won’t hurt and will help reju­ve­nate. The main thing is that it lasts no more than 30 min­utes, and ide­al­ly 20. This time is enough to “reboot”, improve per­for­mance and relieve stress. Longer sleep can lead to the oppo­site effect — fog­gy con­scious­ness and insom­nia.

Review your habits

Every­one knows that alco­hol and smok­ing are bad habits. They neg­a­tive­ly affect the qual­i­ty of sleep. Amer­i­can sci­en­tists have proven that most smok­ers reg­u­lar­ly lack sleep and suf­fer from snor­ing. It is enough to smoke a cou­ple of cig­a­rettes a day to start prob­lems with sleep. And drink­ing alco­hol before bed leads to a dis­rup­tion of nat­ur­al sleep cycles: a per­son quick­ly falls asleep, and the body imme­di­ate­ly goes into a phase of deep sleep. At the same time, the most impor­tant cycle of REM sleep is missed, dur­ing which the body restores strength. After such a rest, a per­son feels over­whelmed and exhaust­ed. Do not risk your health and give up cig­a­rettes and alco­hol at least five hours before bed­time.

Coffee — for breakfast

Avoid caf­feine six hours before bed­time. Caf­feine blocks adeno­sine recep­tors in the brain, which sig­nal that the body needs rest. There­fore, caf­feine caus­es sleep dif­fi­cul­ties. Even if you still man­age to fall asleep, the dream will be rest­less and super­fi­cial. Please note that caf­feine is found not only in cof­fee, but also in tea, choco­late, cocoa, ener­gy drinks and car­bon­at­ed drinks.

Rest for the stomach: a light dinner

Rest for the stomach: a light dinner

Try not to overeat before bed. After a hearty din­ner, it is hard to fall asleep — the body must process the incom­ing food. Try not to lean at din­ner on fat­ty, sweet, spicy and starchy foods. Opt for veg­etable sal­ad, turkey, seafood or lean fish. The last meal should be no lat­er than four hours before bed­time. Over time, this will become a habit and will not cause dis­com­fort. If hunger does not allow you to fall asleep, it is per­mis­si­ble to have a light snack — a glass of kefir or milk, whole grain bread or low-fat cot­tage cheese.

Postpone workout

Sports help to improve sleep pat­terns and get rid of insom­nia. But the last work­out should take place four to five hours before going to bed. Dur­ing this time, the body will calm down and you can eas­i­ly fall asleep. Right before bed, you can do relax­ing yoga or stretch. A short walk in the fresh air will also help you fall asleep quick­ly.

Choose a comfortable bed

Com­fort is essen­tial for good sleep. Get a spa­cious bed with a com­fort­able mat­tress. Choose bed­ding accord­ing to the sea­son — it will be hot under a quilt in sum­mer. Try not to sleep on syn­thet­ic bed­ding — it’s bad for the skin and can cause an aller­gic reac­tion. Give pref­er­ence to nat­ur­al fab­rics — per­cale, satin, chintz, cal­i­co, silk or linen. Rest­ing in a com­fort­able bed will be much more pleas­ant and ben­e­fi­cial.

Open the window

Get in the habit of air­ing out the room before going to bed, or even bet­ter, leave the win­dow open at night. Body tem­per­a­ture drops dur­ing sleep, so the nat­ur­al cool­ing process should not be hin­dered. Stud­ies have shown that peo­ple who sleep with a win­dow or win­dow open sleep much bet­ter than those who close their win­dows at night. The opti­mal tem­per­a­ture for sleep­ing is 18–20 degrees Cel­sius with a humid­i­ty of 50–70%. Sleep in a cool room will be more sound, and in the morn­ing you will wake up alert and rest­ed.

Create silence

In the room where you sleep, there should be com­plete silence, then the dream will be full. If your part­ner is snor­ing or there are out­side nois­es com­ing from the street, earplugs are a great solu­tion. Phar­ma­cies offer a wide range — from sil­i­cone to polypropy­lene. Impor­tant: Earplugs must com­plete­ly fill the ear canal. Try sev­er­al mod­els and find the ones that suit you.

Everything has its place

Seem­ing­ly harm­less habits can keep us from falling asleep. If you love work­ing in bed or watch­ing movies, we have some bad news for you. Engag­ing in extra­ne­ous activ­i­ties in bed increas­es the like­li­hood of insom­nia sev­er­al times. Doc­tors rec­om­mend using the bed only for sleep­ing. Then the body will asso­ciate the bed with sleep and you can quick­ly fall asleep with­out toss­ing and turn­ing from side to side. Do not go to bed with your phone or gad­gets — light from elec­tron­ic devices sup­press­es the pro­duc­tion of mela­tonin and impairs sleep. Remem­ber that any light — from a TV or a bright table lamp — deceives the body, set­ting it up for day­time activ­i­ty. There­fore, before going to bed, make the room dim­ly lit — this will help you relax and give the brain a sig­nal that it’s time to rest.

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