Usually we begin to think about our dream only at the moment when we go to bed or are already lying there, unable to sleep. But this is wrong: you need to start preparing for the night at the height of the day. What to do to sleep well?
1. Keep a regular routine: if you get into the habit of going to bed and getting up at the same time, you will fall asleep well and wake up easily. If life is rhythmic enough, you want to sleep at the same time. You work until you realize you want to sleep. Sleep as you wish. Ritual «Right Evening» — to help you.
2. A win-win tip — get up earlier, it will be easier to fall asleep in the evening. Yes, one or two days will not be easy, because you fell asleep for a long time and did not sleep much: is it easy to get up early? But the trick is to break this vicious cycle (fall asleep late — wake up late) and create a new, healthy and morning lifestyle.
3. Physical fatigue is an excellent sleeping pill. Those who have had physical activity during the day, who know how to physically get tired in a good way, quickly fall asleep. Therefore, often remember where your sneakers and tracksuit are: if you do any aerobic exercise at least 3-4 times a week for 40-60 minutes (swimming, jogging, cycling), sleep will become noticeably better! It is optimal to train 3-4 hours before bedtime.
4. Eat right. Avoid overeating at night, and if you really want to eat before going to bed, replace a solid raid on the refrigerator with a modest meal consisting of a portion of porridge, a couple of fruits or a glass of kefir. In the afternoon, do not use stimulants: coffee, chocolate, cola. Even cocoa — a seemingly traditional evening drink — can harm falling asleep.
5. Take a walk before bed: fresh air relaxes, saturates the brain with oxygen, and this helps to fall asleep faster and more soundly.
6. Eliminate all annoying, unnerving, disturbing factors 2-3 hours before the «lights out». Planning a family budget, preparing a report for a manager, or an unpleasant conversation can be postponed until tomorrow.
7. If the problems “do not let go”, then set the “worry time”. A couple of hours before bed, set aside 15 minutes specifically for fixing these problems on paper. Write down everything that worries you, fold the sheet and put it away until the next day.
If thoughts that run and run in your head interfere — do not worry. Well, they run, it is not necessary to think of them at the same time. And if you don’t think about them, then after a while they will get tired and calm down. A calm, indifferent attitude to falling asleep is a great sleeping pill. Many people are helped by breathing exercises for calmness. “When it’s hard to fall asleep, it helps me to count to myself, I open the balcony (I breathe deeply and slowly in fresh air) sometimes, to drive away thoughts, I count out loud up to two hundred.”
8. Create a regular bedtime ritual that will consist of relaxing treatments and end each time falling asleep. For example, walk-massage-bath-reading a book-sleep. The sequence may be different, but the main thing is constant! Soon your body will get used to this order of actions, and already at the stage of the walk you will understand that you will soon forget a deep and sweet sleep.
9. Create optimal conditions in the bedroom in which you will be most pleased to fall asleep. Get the computer and TV out of there. Ensure the comfort of the bed, set a comfortable temperature and humidity, turn off the lights, eliminate all sources of noise. You can scent the room with some pleasant and soothing scent.
10. We recommend auto-training to the wisest people. It can be a text made by a specialist and specially selected music, it can be your text, which you say to yourself. The result will always please you: if you do not fall asleep immediately, you have a great opportunity to practice auto-training. If you didn’t manage to practice auto-training because you just fell asleep, then this is wonderful in itself.
Falling asleep normally takes no more than 15 minutes. If every night you are trying to fall asleep for half an hour, an hour or more, read the article «Insomnia» and think about what you should change in your routine, lifestyle and preparation for sleep. The tips listed above will help you get better sleep and sleep in general.