Not every person can boast of cheerfulness and freshness in the morning. The feeling of lethargy often continues for several hours after waking up, now and then an irresistible yawn rolls. Eight, ten and even twelve hours of sleep is not enough to feel rested. Many of these problems are known firsthand. But how to sleep and get enough sleep?
The quality of a night’s sleep depends on many factors. But the constant feeling of weakness in the morning can be explained by just a few unhealthy habits, by eradicating which you can again begin to enjoy the cheerfulness and freshness of the dawn hours. So, sleep well prevents:
Permanent lack of sleep.
Many people sleep five or six hours a night (or even less) during the entire work week, and then try to sleep off at the weekend. This approach to night rest is initially a failure. Every day you need to carve out a sufficient amount of time for sleep, you won’t be able to get enough sleep in advance, as well as sleep enough for the whole week of forced half-wakefulness.
Excessive consumption of caffeine can have a deceptively invigorating effect, but in fact, coffee can harm the quality of sleep. You need to reduce its amount to one or two cups a day in the morning.
There is not much to say here. Nicotine adversely affects the state of the vessels of the brain, disrupts the nervous system and causes constant tension. All these factors interfere with sleep. And alcohol, although it facilitates falling asleep, makes a person’s sleep deep, eliminating the fast phase. That is what is needed for a full restoration of strength.
The habit of viewing very important information before going to bed or just texting in the dark while lying in bed prevents the body from fully preparing for a night’s rest. And if the gadget also constantly glows at night (when a person is sleeping), you definitely won’t get enough sleep. Even through closed eyelids, such lighting is perceived by the brain as daylight, as a result of which the internal biological clock works awry. Scientists have long proven that the light of a mobile phone screen reduces the synthesis of melatonin in the body, which is essential for a restful, full and deep sleep.
These are just a few factors that can negate the effect of even prolonged sleep in a comfortable bed. It is better to take care of the quality of a night’s rest and exclude them, because the lack of proper rest is fraught with serious health problems and even a noticeable weakening of brain functions.
To sleep well, you need to properly prepare for sleep. And it is advisable to start at least a few hours before the planned rest:
You need to give up physical activity in the afternoon (at least four to five hours before bedtime). The body must have time to completely calm down and recover after a run or exercise in the gym.
It is important not to be nervous, not to expose yourself to stress and other psycho-emotional stress also four to five hours before rest. Moreover, it is also better not to attend noisy events, concerts, cinemas, etc.
Do not load the stomach in the evening. The proverb that “dinner should be given to the enemy” has another reason: if there is a lot of food in the stomach, or the food is too heavy, the body will be busy digesting it with might and main, and it simply won’t have enough time to rest. Drinking fluids before bed (even plain water) also has a negative effect on the quality of sleep.
It is recommended to take a warm bath or a warm shower just before going to bed. This simple tip will help you relax and fall asleep quickly.
It is necessary to take care of creating a comfortable place to sleep in advance. After all, what kind of good rest can we talk about if you have to sleep on a hard and uncomfortable mattress or a pillow that is too soft.
Some experts recommend reading books in the evening. Of course, if we consider paper literature as an alternative to a smartphone, then this advice can be quite good. The classic edition can inspire a deep sleep, but getting enough sleep is not a sure thing. After all, the brain will actively process the information received, laying it out on the shelves. Therefore, it is better not to load him with book stories, but to listen to calm music without words.
How to improve sleep quality?
In order for even not too long sleep to be of high quality, it is very important:
Make it convenient.
Use a pillow and a warm blanket, because the feeling of chilliness will distract the body from relaxation and good rest. By the way, the pillow can be used outside the box. When resting on your side, you can put it under your arm, and with the habit of lying on your back — under your knees.
Don’t sleep on your stomach.
In this position, the body most often does not receive the volume of air it needs. Lying on his stomach, a person constantly turns his head with his neck to the side, which additionally loads the spine. You can get rid of the habit of sleeping on your back by building a pocket on the front of your pajamas — you need to put a tennis ball in it. You can also make the access of air during such a dream more comfortable — put a flat pillow under the hips and stomach.
Sleep with an open window.
The coolness during the night’s rest ensures quick falling asleep, sound sleep and good rest. Of course, you need to use pajamas, warm socks or a cozy blanket.
You should not expect cheerfulness and excellent performance after just one night of good sleep. It takes time to recover from a long sleep deprivation.
Doctor’s advice on organizing a person’s sleep
Somnologists (this is what doctors specializing in various human sleep disorders are called) are sure that the biggest mistake in the fight against lack of sleep and constant fatigue is the lack of a regimen. If you go to bed at different times every day and wake up out of schedule, you won’t get any rest.
There is an opinion that a truly full-fledged human sleep is possible only until midnight. An hour of sleep before 12 am replaces two hours of sleep after that time. But this claim has not been scientifically proven.
But, as practice shows, even the so-called “owls” can successfully accustom themselves to early lights-out and early awakening. And such changes give only positive results.
Also, somnologists quite often recommend sleeping during the day, if possible. Of course, we are not talking about a full sleep, lasting several hours. Even half an hour or an hour of rest will be enough to get a new charge of strength.