How to organize your sleep to get enough sleep?

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The main prob­lem of mod­ern peo­ple is lack of sleep. They spend a lot of time at work and come home late. If there are addi­tion­al activ­i­ties that are not relat­ed to work, there is even less time for sleep. As a result, a night’s rest does not con­tribute to relax­ation and recu­per­a­tion. Many peo­ple sleep lit­tle and do not get enough sleep. The con­se­quences of lack of sleep are irri­tabil­i­ty, inabil­i­ty to con­cen­trate on tasks, and being over­weight.

Sleep problems in modern people

Sleep problems in modern people

Stress, mal­nu­tri­tion, neg­a­tive thoughts have an adverse effect on the qual­i­ty of sleep. A per­son can­not fall asleep for a long time and as a result sleeps less than 7–9 hours — that is how much sleep adults need. Insuf­fi­cient sleep is a prob­lem not only for work­ing adults, but also for school­child­ren. Before going to bed, they often watch TV, scroll through social media feeds, or play com­put­er games.

On aver­age, an adult work­ing per­son wakes up at 6–7 in the morn­ing in order to be in time for work by 9.00. In some cas­es, he may wake up ear­li­er. It often takes more than 1 hour to get to the office. As a result, there is con­stant fatigue and a desire to drink cof­fee and sweets. Since the ener­gy obtained from sug­ary foods is not used up, excess weight grad­u­al­ly accu­mu­lates. Also, lack of sleep leads to a decrease in immu­ni­ty and per­for­mance.

In order for a night’s rest to con­tribute to the real recov­ery of the body, it is nec­es­sary to prop­er­ly orga­nize a sleep­ing place and give up bad habits. For exam­ple, before going to bed, it is not rec­om­mend­ed to watch TV or read the news on the Inter­net. No lat­er than half an hour before falling asleep, you must stop using smart­phones. It is best to pre­fer read­ing books to them.

What can and cannot be done before bed?

Mod­ern peo­ple spend a lot of time on social net­works. This neg­a­tive­ly affects the qual­i­ty of falling asleep and night rest. Glow­ing screens can have an irri­tat­ing effect on the psy­che. As a result, a per­son may wake up bro­ken, and his strength will not be restored.

Anoth­er com­mon mis­take made before bed is drink­ing cof­fee or tea. The fact is that these drinks con­tain caf­feine, the effect of which lasts for 12 hours. There­fore, tea lovers are advised to drink a sec­ond brew — it con­tains sig­nif­i­cant­ly less caf­feine. Not a healthy habit and the use of dark choco­late.

Any vig­or­ous activ­i­ty per­formed before going to bed pre­vents a per­son from ful­ly relax­ing. This leads to inabil­i­ty to fall asleep quick­ly or to insom­nia. It is rec­om­mend­ed to com­plete a set of phys­i­cal exer­cis­es or house­work no lat­er than 30 min­utes before going to bed. It is not rec­om­mend­ed to solve work-relat­ed issues.

The qual­i­ty of sleep depends on eat­ing habits. Meals eat­en before falling asleep should not be heavy and greasy. It is rec­om­mend­ed to eat no lat­er than 2 hours before going to bed. It is also unde­sir­able to drink alco­holic bev­er­ages — con­trary to pop­u­lar belief, they do not con­tribute to a peace­ful sleep. After their use, a per­son can sleep rest­less­ly and inter­mit­tent­ly.

The air tem­per­a­ture in the bed­room should not exceed 16–18 degrees. Peo­ple often can­not sleep when the tem­per­a­ture is too high, such as in sum­mer, or too cold. It is nec­es­sary to exclude moments asso­ci­at­ed with stress and ner­vous ten­sion. With a lot of neg­a­tive thoughts, a per­son may have trou­ble falling asleep or often wake up in the mid­dle of the night.

How to organize a night’s rest?

How to organize a night's rest?

Com­fort­able and prop­er sleep depends on many fac­tors. First of all, this is the tem­per­a­ture in the bed­room, the mat­tress and bed­ding, select­ed in accor­dance with the indi­vid­ual char­ac­ter­is­tics of the per­son. Some pre­fer soft mat­tress­es or pil­lows, while oth­ers pre­fer the oppo­site. When arrang­ing a bed, you should take into account the advice of a doc­tor: for exam­ple, for some prob­lems with the spine, it is rec­om­mend­ed to sleep on a hard mat­tress.

For com­plete relax­ation, you need to take a bath with aro­mat­ic oil, lis­ten to relax­ing music or med­i­tate. The qual­i­ty of sleep depends on the qual­i­ty of awak­en­ing. Every­one knows the divi­sion into “larks” and “owls”. It is under the first that work sched­ules are devel­oped. After wak­ing up, it is more dif­fi­cult for “owls” — they feel uncom­fort­able. But they can rearrange their sched­ule, falling asleep and wak­ing up at the same time. It takes 21 days to estab­lish a new habit.

Wak­ing up will help morn­ing exer­cis­es. Those who suc­ceed note that these 10–15 min­utes help to feel a charge of vivac­i­ty through­out the day. Many make morn­ing runs or do exer­cis­es with yoga ele­ments. After exer­cise, you need to take a con­trast show­er.

Break­fast is con­sid­ered the main meal of the day. It is with break­fast that the body must receive the amount of calo­ries nec­es­sary for prop­er func­tion­ing for a long time. There­fore, the most nutri­tious dish­es — cere­als, cot­tage cheese, scram­bled eggs, are intend­ed specif­i­cal­ly for break­fast. Start with fresh veg­eta­bles and fruits.

Since it takes an aver­age of 7–9 hours for an adult to restore strength, it is nec­es­sary to observe the dai­ly rou­tine. Today, there are many neg­a­tive fac­tors that affect the qual­i­ty of falling asleep and wak­ing up. One of them is view­ing infor­ma­tion on social net­works. It is nec­es­sary to fin­ish work­ing at the com­put­er no lat­er than 30 min­utes before falling asleep.

grapes, fruits, organic
grapes, fruit, vineyard
ai generated, tomatoes, cherry tomato
ai generated, child, moon
ai generated, girl, asleep

Recov­ery at night is one of the impor­tant com­po­nents of a high qual­i­ty of human life. Only rare genius­es were able to sleep 2–4 hours a day and feel active and pro­duc­tive at the same time. Most peo­ple need more time to get enough sleep, so you should not com­mit vio­lence against your own body and strict­ly fol­low the dai­ly rou­tine.

By Yraa

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