How to improve the quality of sleep and start less tired?

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Sleep is one of the most pleas­ant and ben­e­fi­cial states for the human body. The ben­e­fits of healthy and long sleep can­not be over­es­ti­mat­ed, but many peo­ple face cer­tain dif­fi­cul­ties in the form of fre­quent insom­nia, increas­ing fatigue and apa­thy. What is the cause of these vio­la­tions and is it pos­si­ble to fight them?

What sleep problems underlie constant fatigue?

It should be remem­bered that a per­son spends about a third of his life in a dream. The excep­tion­al ben­e­fit of sleep is that it is this state that allows you to effec­tive­ly restore strength and ful­ly wake up dur­ing the day­time. A calm, pro­longed sleep allows you to restore the cells of the cen­tral ner­vous sys­tem, accel­er­ates the process­es of regen­er­a­tion in tis­sues, strength­ens the immune sys­tem and acts as a pre­ven­tive mea­sure for many dis­eases. At the same time, its reg­u­lar short­age great­ly under­mines human per­for­mance.

Sleep dis­or­ders are a fair­ly com­mon neu­ro­sis that neg­a­tive­ly affects the emo­tion­al and men­tal state of a per­son and can cause seri­ous health prob­lems. Their com­mon symp­toms are:

    Certain difficulties with falling asleep;
    Getting up early for no apparent reason;
    The need for sedatives at bedtime;
    fatigue, drowsiness;
    Difficulty concentrating;
    Frequent awakenings during sleep.

Keep in mind that peo­ple have dif­fer­ent needs for sleep. It is nec­es­sary to focus on its qual­i­ty, well-being after wak­ing up and the time it takes for a per­son to fall asleep. Fac­tors that neg­a­tive­ly affect sleep dura­tion include:

    Frequent stress, anxiety;
    Taking certain medications;
    Bad habits;
    addiction to caffeine;
    Hyperfunction of the thyroid gland;
    Allergic reactions, asthma;
    Oncological diseases;
    Lack of a calm and comfortable atmosphere before going to bed;
    Insufficient outdoor activities;
    Lack of a clear schedule.

What preventive measures should be taken to increase sleep time?

What preventive measures should be taken to increase sleep time?

The mod­ern exhaust­ing rhythm of life is such that every per­son should strive for prop­er rest dur­ing sleep. After all, often this is the only way to restore strength and emo­tion­al state. There are a num­ber of pre­ven­tive mea­sures that can improve the qual­i­ty and dura­tion of sleep. Tra­di­tion­al­ly, they include:

    Unchanging daily routine. Full sleep involves a night’s rest at about the same time.
    Proper alternation of physical labor (sports) and rest. Excessive fatigue negatively affects the ability to quickly and easily go to sleep, while moderate exercise facilitates this process.
    Proper and balanced nutrition. Avoid spicy and salty foods. The last meal should be 2 hours before bedtime, as overeating also negatively affects the ability to fall asleep.
    Protecting (if possible) yourself from negative and disturbing information (television programs, action films, information on the Internet) before going to bed.
    Maintaining a comfortable environment in the bedroom during sleep. The temperature should not exceed 21 ° C, bed linen should be clean, without strong odors, and the pillow should be moderately hard and low.
    A change of scenery. If you can’t fall asleep for a long time, you should go to another room — take a bath, read a book, drink a cup of warm milk or weak tea. When you feel tired, you can go back to bed.
    Removing the clock from the field of view at the time of sleep and before it. This partially eliminates anxiety due to insomnia.
    Maximum provision of light and sound insulation of the bedroom. It is worth using blackout curtains, a special sleep mask, and turning off your phone and other gadgets.

Changing what habits after sleep helps fight fatigue and drowsiness?

Changing what habits after sleep helps fight fatigue and drowsiness?

Shal­low and short sleep, as well as its con­stant defi­cien­cy, lead to the occur­rence of a con­di­tion such as drowsi­ness. It can be quite dan­ger­ous, as a per­son can fall asleep at the most inop­por­tune moment, for exam­ple, while dri­ving a car or at work. To com­bat this sleep dis­or­der, you need to acquire new healthy habits that will help you become more alert after wak­ing up:

    Start the day with sunshine.

The first thing to do after sleep­ing is to open the win­dows and let the sun­light fill the room. It per­fect­ly reg­u­lates the cycles of rest and wake­ful­ness, and also pro­motes the pro­duc­tion of vit­a­min D, which reduces drowsi­ness. Short walks after wak­ing up in the fresh air have proved to be excel­lent.

    Wash your face with cool water.

You should do this every time when fatigue comes and begins to fall asleep. Also, a great way to increase blood cir­cu­la­tion and recharge your bat­ter­ies for the whole day is a con­trast show­er. A sharp change in tem­per­a­ture after sleep and through­out the day can nor­mal­ize the abil­i­ty to con­cen­trate and ener­gize.

    Drink green tea in the morning.

It charges with ener­gy and endurance, which last for about an hour. The sub­stances con­tained in green tea help improve sleep. This is an effec­tive way to com­bat fatigue and stress. In order to achieve a pro­nounced effect, you need to drink a cup of fresh­ly brewed green tea after sleep and 2–3 more through­out the day.

    Drink water with lemon juice.

This tool not only helps to avoid pos­si­ble dehy­dra­tion, but also elim­i­nates tox­ins. It has been proven that it is often dehy­dra­tion that affects the sat­u­ra­tion of the brain with blood, caus­ing you to expe­ri­ence severe fatigue and drowsi­ness dur­ing the day. To prop­er­ly pre­pare the drink, you need to squeeze the juice of half a lemon and mix it with a glass of warm, puri­fied water (you can add hon­ey if you wish).

massage, relaxation, nature
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    Do physical exercise daily.

Active half-hour phys­i­cal activ­i­ty after wak­ing up great­ly helps to com­bat day­time sleepi­ness. It also improves the qual­i­ty of sleep at night. Espe­cial­ly use­ful out­door exer­cise (walk­ing or jog­ging in the park). Yoga has proven itself as an effec­tive source of vig­or.

By Yraa

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