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.
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.
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.