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Hours spent in a dream are perceived by many as lost, believing that during this time one can do useful things. But this is a delusion – sleep heals, and in the literal sense.
Sleep is simply necessary for the normal functioning of our body, some animals sleep even standing up: for example, elephants, horses, to make up for lost energy!
Wise people still use sleep to transfer experience, achieve good health, answer exciting questions … The tips given in the article will help you to have a good rest, make sleep useful and prolong your life.
10 Give your body and mind an hour before bed
Try to protect yourself from an exciting environment before bed: do not arrange a showdown with anyone, refuse to watch action movies, dance music, etc.
An hour before bedtime, you need to calm down – for example, take a relaxing bath, drink green tea, turn on relaxing music.
Important written matters should also be postponed until the morning, firstly, your brain will be overstrained and it will be more difficult for you to fall asleep after thought processes, and secondly, things are not done at night, in the morning you still have to double-check everything and, most likely, redo it.
9. Avoid Hypovitaminosis
You should eat more foods that contain vitamin D – fatty fish, meat, animal liver, milk and fatty dairy products in general, seaweed, egg yolks, wild mushrooms, etc.
The amount of vitamin D consumed affects good sleep. With a lack of this vitamin, the right amount of the hormone responsible for sleep is not produced. And even if you are very tired during the day, it will be difficult for you to fall asleep. In addition to food, do not forget about walking in the fresh air.
8. Tune in to a positive vibe
And this applies not only to the time allotted an hour before bedtime, but in general to the whole life. It will be a little strange if you were in a bad mood all day, and an hour before bedtime you start to rejoice.
Learn to wake up in a good mood and enjoy the little things, even though at the moment in your life everything is not going the way you would like.
Life is always an opportunity to change something, but if you have a deep depression, then it is difficult to get out of this state. In depressed people, the secretion of melatonin is disturbed, so they feel “broken” throughout the day.
7. Stick to biorhythms
Somnologists believe that 8 hours is the necessary time for sleep, during which a person can sleep well and gain energy. If you get into the habit of going to bed earlier and waking up earlier, you will notice how your condition has improved.
Even though people can sleep 8 hours, if they go to bed late and wake up late, their condition is worse than that of those who go to bed and wake up early. It is best to go to bed no later than 24:00 hours, and preferably regularly.
6. Organize your bed properly
Somnologists and orthopedists are sure that you should approach sleep responsibly: you should be comfortable in your bed. It is better to change soft mattresses to hard ones – sleeping on such a surface is good for the body. When buying pillows, give your preference to orthopedic ones – they promote healthy and sound sleep, relieve pain associated with the spine, normalize blood flow, etc.
5. Refrain from invigorating drinks in the evening
Invigorating drinks include coffee, alcohol. For the sake of your health, you should give up these drinks.
Some people think that a glass of wine before bed is good for helping you fall asleep faster and better. But alcohol shortens the REM phase (and during it our brain and psyche rest), it turns out that sleep is no longer so productive – it turns out to be restless.
If you still can’t give up alcohol, for example, being at a friend’s party, then at least try to stop drinking it 2 hours before bedtime.
4. Sleep on a comfortable pillow
The quality of your sleep depends on which pillow you choose. Some people may not appreciate orthopedic models because they are not soft. But that’s the way it should be.
A high-quality orthopedic pillow should be rigid. Thanks to this, the body takes the correct position. Doctors recommend orthopedic pillows to a person of any age and regardless of the state of health.
A properly selected medical pillow will help you sleep, improve blood circulation. If you do not sleep well, wake up at night, toss and turn, then you definitely should change your pillow.
3. Eat right
The problem with many people is that they refuse to eat before bed. However, it is wrong to do this – at night you will be disturbed by an empty stomach and you will be uncomfortable from this.
Of course, you don’t need to eat fatty and starchy foods before going to bed, but you can eat, for example, steamed artichokes with olive oil (such a side dish will provide you with a feeling of satiety and also give the body all the necessary nutrients).
After such a dinner, you are guaranteed to get enough sleep and restore lost strength. Include more legumes and chicken breast in your diet. Legumes: peas or beans restore the nervous system.
2. Give up bad habits
Smoking and drinking are not only bad for your health, but also for your sleep. If a smoker smokes a couple of cigarettes before going to bed, then he will definitely wake up periodically.
People with bad habits are more likely to experience anxiety. The same goes for alcohol – because of the alcohol you drink before you go to bed, you will feel restless, toss and turn and wake up periodically.
Alcohol can even cause sleep paralysis – with it, a person is already awake, but cannot move or even make a sound for a while. If you care about your health, it is better to give up bad habits.
1. Sleep in a cool ventilated area
Sleeping in a stuffy room can be difficult. If the warm season – open the windows. Scientists believe that the best temperature for good sleep is 18-20 C.
If you periodically wake up or suffer from insomnia, try opening the window in the bedroom, and you will notice how you sleep much better in a ventilated room.
Fresh air improves the quality of your sleep, especially if your body is low in oxygen (hypoxia). We have terrible dreams, and we sleep worse when we are in a stuffy room.