What do you need for good sleep?

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.