Tips for good sleep and easy awakening
Sleep (Latin somnus) is a natural physiological process of being in a state with a lower response to the surrounding world, inherent in mammals, birds, fish and some other animals, including insects (for example, fruit flies).
Nothing else so sleepy as the autumn weather. But sometimes you go all day, dreaming of a pillow, and it is worth lying down like a dream in no one's eye. Quite a familiar situation for many of us.
The average duration of a person's sleep usually depends on numerous factors: starting from age, sex, lifestyle, nutrition and fatigue, to external factors (total noise level, location, etc.). In general, with sleep disorders, its duration can range from a few seconds to several days. There are also cases where an adult needs 12 hours to sleep with a reserve of strength or recover from hard work and sleepless nights. Duration of sleep less than 5 hours (hyposomnia) or a violation of the physiological structure are considered risk factors for insomnia.
We at Shram.kiev.ua are happy to share with you the selected ways that help to fall asleep quickly and soundly, and in the morning feel perfectly rested and fresh.
Eat foods that contain magnesium. Scientific studies show that magnesium intake has a good effect on sound sleep throughout the night. For example, eat pumpkin seeds or spinach.2
Daytime sleep for 10-30 minutes has a beneficial effect on night sleep. It is important to clearly control the time, more than 30 minutes will not do any good.3
Your bed is only for sleeping and rest. Do not program your body on the fact that the bed is also a lunch or a working table.
Cool in the bedroom. 15-20 degrees of heat - the ideal temperature for a sound sleep.5
Take a hot shower or bath before going to bed. This helps to relax the body.6th
Set a clear wake-up time even on weekends. Many of us want to have a good night's sleep on good days, but this can lead to a breakdown in rhythm, to bad and restless dreams.7th
Make up lost time. So it happened that in the last days you went to bed later than usual? Give back your body the time of sleep missed. This does not mean that it is worth hibernating for a day, just one day, go to bed one hour earlier.8
Do not toss. Have you been lying awake for 20 minutes? It makes sense to get out of bed and do something relaxing, like listening to music or reading a book - it's much better than lying and thinking, why can not you fall asleep.9
Check your medicine cabinet. Perhaps some of your medicines have a side effect in the form of insomnia.10
Keep the alarm clock away from your face. In general, try to remove all possible gadgets away from the bed.
The smell of lavender. Lavender deservedly is considered the best fragrance for a sound sleep. Try using scented candles or essential oil, unless, of course, you are allergic to this smell.12
Try progressive muscle relaxation. Start with your feet and slowly move upward, straining and relaxing the muscles. Daily meditation also has a good effect on the process of diving into sleep.13
A dim light that breaks into a room or emanates from gadgets can also cause insomnia. In this case, it makes sense to buy a special mask for sleep.14
Sunlight. Yes, the sunlight that we receive during the day has a direct impact on the process of sleep. If you fall asleep badly at night, you may not get enough sunlight during the day.15
To drink a glass of warm milk. The fact is that milk contains a special substance - tryptophan, which in its interaction with calcium has a calming effect.