Healthy sleep helps to recover, relieve nervous tension and energize for the whole day. Its importance is not inferior even to such daily needs as nutrition or breathing. But in order for sleep to really be beneficial, it is necessary to create favorable conditions for this.
How to achieve sweet sleep?
It has been proven that sleep disorders lead to the development of serious diseases. For an adult, in order to fully relax and recharge, it is enough to sleep for about 6–8 hours. Any deviation from the norm is fraught with health problems.
Even more attention should be paid to the quality of sleep. After all, only in this case you can count on getting the maximum benefit. First you need to create a comfortable microclimate in the bedroom. It should not be stuffy or too cold. It is optimal that the temperature be about 22 degrees. A short airing of the room will only increase the chances of a sweet dream.
After that, you should put things in order in the sleeping place. The bed should be comfortable and moderately free. A good effect will give the choice of a suitable bed set. The only associations that should arise when mentioning a bed are sleep and rest. Therefore, you should not eat or work in it.
A few simple procedures that should be taken as a rule will help prepare the body for rest. A warm shower or fragrant bath will relieve muscle fatigue, relieve stress and calm you down. You can take advantage of the beneficial properties of aromatherapy and add a few drops of lavender, sage, bergamot or jasmine oil to the water.
For quick falling asleep and sweet sleep, it is useful to adhere to the daily routine. It will be easier to fall asleep if you always do it at the same time. And weekends should not be an exception, otherwise it will be very difficult to return to everyday life.
What should not be done before bed?
In addition to good habits, you need to abandon the bad ones that prevent you from falling asleep quickly and relaxing as much as possible. The TV and other modern gadgets became the leader among distractions. While watching the news or social networks, the brain receives a huge amount of information. To learn it, it will take a lot of time, which would be wiser to spend on relaxation. It is allowed to read your favorite book without sharp plots.
Exercising can also cause problems with falling asleep. Excessive physical activity will lead to an increase in the production of adrenaline, so the body will not have time to switch to rest mode in time and sleep will not be deep. Finish your workout at least 2 hours before going to bed. Power loads, intensive training and running are prohibited. Swimming, walking, aerobics will help you tune in to a healthy and full sleep.
Business meetings, making important decisions and other activities that require mental stress and increased concentration should be postponed until the morning. Close all work issues should be 3 hours before bedtime, so that the brain has time to distract from problems and reorganize for rest.
Stress prevents a person from sleeping normally
Stress occupies the lion’s share of the causes of inadequate sleep. It does not allow the brain to fully relax, disconnect from worries and gain new strength. As a result, the body is constantly in a depressed state, and vital energy is not replenished.
Most often, the causes of stress are difficulties at work or problems in the family. They do not give the brain a rest, they do not leave problems even at night. The result is a long falling asleep, nightmares, frequent waking up, anxiety and nervousness.
Constantly thinking about problems and finding solutions to them activate the production of hormones that cause a state of wakefulness. During this, the pulse quickens, the rhythm of breathing goes astray, the heart rhythm is disturbed. In this case, it is almost impossible to plunge into a sleepy state and rest.
You can defeat stress on your own by resorting to breathing exercises or meditation. They perfectly soothe, distract from gloomy thoughts and help to relax.
Wrong diet and bad habits
Nutrition is one of the key factors that regulates sleep quality. Not only taste preferences can affect the ability to fall asleep quickly, but also the eating schedule.
To plunge into deep sleep, you should not eat food less than 3 hours before rest. During sleep, digestion processes slow down, and food does not have time to be completely digested and assimilated. As a result, in the morning, there is heaviness in the abdomen, pain, and, ultimately, this leads to the development of serious diseases of the digestive system. Improper nutrition will also lead to hormonal imbalance, which is fraught with a decrease in physical and mental activity, increased anxiety, apathy, and many other unpleasant consequences. For dinner, it is recommended to eat a small amount of vegetables, fruits or lean fish.
Chocolate, coffee, sweets, fatty and fried foods fall under a strict ban. It should be minimized or completely abandoned. Carbonated drinks and strong tea are not suitable. But a glass of warm milk, drunk without fuss, on the contrary, will have a positive effect on the ability to fall asleep.
Various bad habits also prevent a person from plunging into a sweet and deep sleep. Smoking and alcohol should be excluded from life in general. The opinion that 50 ml of red wine at dinner helps relieve fatigue, relax muscles and get rid of stress is true. The drink really has that power. But its regular use and in excessive amounts will lead to a violation of biological rhythms, the ability to recover and serious problems.
Nicotine acts as an energy stimulator in the smoker’s body and constantly keeps it in good shape. At night, these processes do not stop, and a person has unstable, superficial sleep, as well as problems with falling asleep. A complete rejection of a bad habit will be the only right solution that will eliminate the problem not only with healthy sleep, but also reduce the risk of developing other dangerous diseases.
Thus, in order to enjoy a sweet and healthy sleep, you need to radically change your habits and learn how to observe the daily routine. The reward will be a feeling of cheerfulness, clarity of thought and an excellent physical charge for the whole day.