How to Get Better Sleep (and Fall Asleep Faster): 5 Essential Tips
Sleep breaks: 5 ways to improve sleep quality
Often we do not get enough sleep, we hardly open our eyes to the sounds of the annoying alarm ringtone and go to work with a glass of coffee in hand. Of course, it is difficult to give any advice to a resident of a bustling metropolis, because our lack of sleep is a combination of a number of unfavorable external factors: poor ecology, stress at work, lack of physical activity and even unbalanced nutrition. Having become active buyers and consumers, we began to greatly overestimate the role of the right mattress, pillow with memory effect and sleeping pills. In our material, we have collected five tips, each of which will help you to improve the quality of sleep without going shopping or getting a doctor's prescription, which means you will find more strength for training and outdoor activities with friends.
Observe the regime
The most common mistake is to decide to sleep on the weekend or, worse, on vacation. Here it is worth understanding the main thing: you cannot sleep for a month or a week in advance. Each period of sleep does not have a cumulative effect, it gives a boost of vivacity, which lasts exactly until the next time we decide to go to bed. Therefore, it is so important to observe the regime even on vacation and on weekends. Nobody forces you to get up at six in the morning to the sound of a hated alarm clock, you just need to develop a stable, understandable for the brain and body schedule. Set yourself the task of waking up during the rest period no later than 9-10 hours. A few hours of reserve, compared to daily lifting, will help you get enough sleep, and the regimen will help the body not feel stress due to severe oversleeping, which will relieve sluggishness during the day.
Unload your head
It often happens that we cannot sleep, because a huge number of thoughts and ideas arise in our head. Making plans before bed and analyzing the day while in bed is not a good habit. This approach to business can greatly harm the process of falling asleep, make sleep ragged, and dreams, if they visit you, can be very vivid and intrusive. But there is always a way out: American psychologists strongly recommend writing down all the results of the day before going to bed on paper, and drawing up a plan for the day ahead on a separate sheet. This technique will help you unload your brain from unnecessary information, which, as various studies show, will significantly speed up the process of falling asleep.
Find comfort temperature
For his book, British journalist and Reuters reporter David Randall conducted a study in which he found out what temperature should be maintained in a room during sleep. In his theory, he proceeds from the fact that a decrease in body temperature is a biological sign of the onset of sleep. At the same time, the hands (and more specifically, the hands) and feet become very hot, since it is through them that the body releases heat outside. Therefore, the mostthe natural way to improve sleep is to cool the body. The ideal temperature during sleep is 16-19 degrees if you sleep with a blanket covered. If you prefer to sleep without a blanket or blanket, then the temperature in the bedroom should be kept at about 30-32 degrees.
Ask the ancients for help
Many of those who suffer from insomnia have already taken the technique of Indian massage into service. Close your eyes and get into a comfortable sitting or lying position. Feel the temples in slow, circular motions and stroke them. Then continue to massage your head, as if you were shampooing your hair, moving from your forehead to the back of your head. Finally, comb your hair using your fingers instead of combing. Before moving from one movement to another, count to yourself to 100.
Overcome insomnia on a treadmill
Surely, each of you heard that the quality of your sleep can be improved by an evening walk or yoga class. In spite of everything, evening runs have the same effect. Sports doctors recommend jogging 3-4 hours before you go to bed. Otherwise, the body can become very overexcited, and you can achieve the opposite effect. However, any moderate physical activity improves sleep.
It is important to remember that healthy sleep is the key to high performance and well-being.