There are some concepts called sleep hygiene. Proved if the person complies with the basic rules of hygiene, then his dream becomes stronger and healthier.
1. Create your particular schedule, and try to wake up constantly in the same time, regardless of what is a working day or a day off. Thanks to all the functions of your body will be able to return to normal and adjust to certain hours. If you adhere to this simple rule, you can forget about insomnia, and well plan your next day. Before going to bed you will not have to count sheep, you can easily and quickly fall asleep.
2. Need to go to bed only when the sleepiness. Otherwise, do not force yourself to sleep, even if you have to get up early in the morning - this can lead to even more stress to your body. And if you went to, but you can not sleep, you have to change the situation. Sit in your favorite chair and enjoy a what - something quiet and relaxing, such as reading or embroidery. At the first sign of drowsiness should go back to bed. This can be repeated as many times as you need.
3. You must clearly define your space to sleep - the bedroom. Make sure that you fall asleep only in the bedroom, because it is a sacred place intended for that. Bedroom - a place to sleep, for sex, and in case you get sick, there can lie down. In any case you can not work in the bedroom!
4. If you do not sleep at night - in any case can not sleep during the day. But if you still feel a lack of energy during the day and go to sleep, in which case you should try to do it in the same time period of no more than 45 minutes. This time, for most people, this is enough time to rest and gain strength. The most appropriate hours for this dream is about 2 - 3 hours in the afternoon.
5. More move. Necessary to maintain a constant physical activity. Do not forget that the peaks of readiness of the organism to the power loads are considered at 11:00 am till noon, and at 5:00 o'clock in the afternoon. Biorhythms are not random, they are in order to give the body the braking distance vpyat - six hours before bedtime. Constant physical activity necessary for use of energy, and also relieve stress. You end the most intense load early, at least 7 of hours before thinking to go to sleep, and before going to bed, try to walk in the fresh air. Well-known fact that a good anti-depressant is oxygen, it perfectly enhances the mood and relieves stress. Based on this, it makes sense to accustom themselves to the airing of dormitory at bedtime.
6. In no case do not smoke before bed. Scientifically proven that it is the nicotine, like other drugs, acts detrimental to the normal metabolism in the body. Strongly recommended to drink alcohol because it dehydrates the body, and because of your sleep will be shallow, and you will not be able to fully relax and gain strength. And as a consequence of this you will have a headache, depression, and fatigue. All this is reinforced by the decay products of harmful alcohol use, and they are not immediately removed from the body.
7. Do not drink coffee at night. You can have a cup of coffee in less than six hours before bedtime. Of course, all the different reaction to caffeine, but still many are subject to the direct action of caffeine. Having used a cup of coffee, you'll secure your floor - the nights of insomnia. I have a rule of thumb, I try not to drink coffee after 4 pm, because then I could not fall asleep until at least after midnight.
8. All lovers eat before bedtime, can breathe a sigh of relief. Eat before going to bed can be, but without fanaticism. Proved that the food is a good antidepressant. The most ideal option for the body to be a glass of milk or sour milk.
9. How sad not to talk about it, but for a strong and healthy sleep is to limit the time spent at your computer monitor, as well as and the TV. It is well known that it was on the TV and the computer, we get a lot of bad news and stress. If you get cut at least half the time, you can get rid of insomnia.
10. No need to abuse sleeping pills. These drugs for those who do not sleep. You're not a patient person, so do not use such drugs. Do not forget this moment, as any drug has a toxic effect on the body, and may even cause some side effects. So without a doctor's prescription is not necessary to use the pill.
11. One third of our life takes place in a dream, so we need to look closely at what you are asleep. Be certain that you were sleeping on the right pillow and mattress. Quality linens will help you relax, and save you from painful tension joints and bones. And do not forget about your spine - it is a direct extension of your brain.
12. Love yourself, create the conditions for a good sleep. Such as, for example, a warm bath, ten minutes of reading a favorite book, a light snack. Pamper yourself!
13. Use the natural scents of herbs and different oils. For example, lavender oil, it will calm you and develop a conditioned response in the body prepare for sleep.
14. And most importantly do not break the rules of the day! Do your procedures regularly, eat regularly, plan your day on a regular basis. Start waking up at the same time!
No comments:
Post a Comment