How to learn to fully recover at night and wake up with a smile on your face.
With a lack of sleep, we become lethargic, irritable, physical and mental performance significantly decreases. The list of consequences can be quite long and dull. We share simple rules that will help you to fully rest at night and wake up in a great mood. Try to follow them – and soon you will feel much better!
1. Duration of sleep
You will feel better in the morning, taking the recommended 7-8 hours to sleep, while it is not so important what time you get up. That is, going to bed early does not always mean better sleep quality. If you usually go to bed at midnight and get up at 7 am but want to get up earlier, don’t force yourself to go to bed at 9 pm. Chances are, you stare at the ceiling before your usual time. Instead, start small: go to bed 15 minutes early each day – this way, step by step, you will come to your goal.
2. Getting ready for bed
We usually ignore this advice, but experts are increasingly talking about the need to prepare for sleep, which will allow our brains to reduce the level of activity. At least an hour before bedtime, you should turn off the TV, put your phone and tablet aside until morning, and dim the room light. A relaxing bath can help signal your brain to get ready for bed. Everyone’s ritual may be different, you just need to find your own way.
3. A glass of water with lemon
Everyone knows and talks about how useful it is to start your day with a glass of water with lemon. However, this is not only a magical way to start the day, but also an assistant in the struggle for healthy sleep. Lemon juice speeds up the detoxification processes of our body and helps digestion, eliminating the feeling of heaviness in the stomach at night. At the same time, according to nutritionists, the taste of citrus fruits perfectly reduces the desire for a night trip to the refrigerator. Well, as a nice bonus, vitamin C is an excellent ally in the pursuit of beautiful skin, as well as a powerful natural antioxidant.
4. Protection from the world
A pitch black room is the perfect environment for quality sleep. Any, even insignificant, source of light – the dial of an electronic clock or a lantern outside the window – is its enemy. You need to fall asleep in complete darkness. Buy a sleep mask or fork out for good blackout curtains made from heavy fabric, they will be much more effective than traditional blinds.
5. Observe the regime
Try to go to bed and wake up around the same time. This is the best way to keep your natural body clock in balance. After all, a regular sleep cycle normalizes all other processes in our body. Even if you went to bed later than usual today, try to wake up at your usual time. According to doctors, this is exactly the case when the regime is more important than the duration of sleep.
6. Sleep loves silence
The noises of city traffic, the barking of a neighbor’s dog, or the song of March cats under your window can seriously affect sleep and, as a result, our productivity during the day. However, there are sounds that not only have a calming effect on our nervous system, but also help to fall asleep faster. There are many gadgets on the market today that reproduce the sounds of nature followed by soothing music. Such bedside devices will help not only neutralize the noise outside the window, but also provide a sound sleep until the morning.
7. Aromatherapy
The scents of lavender, mint, sage and chamomile are well known for their healing properties. They help not only reduce stress levels – aromatherapy can be a good help in the struggle for sound, restful sleep. Incorporate aroma oils or aroma mixtures into your evening bedtime ritual. There are a lot of ways – add them to a bath, an aroma lamp, or simply spray from a spray bottle, after adding a couple of drops to the water.
8. Temperature conditions
A few hours after we fall asleep, the body temperature drops slightly. It promotes deep sleep. But being in a hot room, we do not give our body this opportunity. Ventilate the room and keep it pleasantly cool. In addition, a pleasant bonus is the fact that sleeping in a cool room slows down the aging of the body.