13 scientifically proven ways how to have a good night sleep
Determine how much you need have a good night sleep
We are all different: on chronotype, people divided into larks, owls, and pigeons. Work schedule typically does not consider individual biorhythms: traditionally offices open in the morning 8-9. The difficult test for owls and for those who could not sleep on time.
The advice is simple: first, learn your organism.
Go to sleep at once, as you want. Turn off the alarm clock and have a good night sleep as long as possible.
In order for determining your natural biorhythms and habits, you need a few days off work. It can be long holidays or even weekends. The “free floating” a person usually sleeps from 7 to 9 hours – this is the time during which the body is fully restored.(Look at-clean dry air)
Determine what you have rituals associated with sleep. Do you look before you go to bed, TV? Do wake up at night for a drink of water or something to eat? You can not change your habits if you do not study them.
Choose your bedtime
Don’t try to go bed early. This indefinite goal impossible to achieve. Instead of this a clearly plan time “lights-out” depending on what time you need to get up. Suppose the experiment described in the preceding paragraph, shows that you need to sleep 8 hours. You need to get up at 7:00. Then go to 23:00 or a little earlier.
Give up the work in the bedroom
Once you have decided on the time needed to sleep, make a set of rules that will help you have good night sleep and relax. This can be muted light, the rejection of watching TV for an hour before going to bed, and so on.
Keep in mind: work and rest should not happen in one place! It is important for the formation of correct habits associated with sleep. Do not check e-mail in bed, do not finish the article or report. Otherwise, you will not be able to have a good night sleep.
The main principle is that the bed – for sleeping and sex.
Do not drink alcohol and do not eat before going to bed
Here everything is simple: a late dinner is fraught with heartburn, which will definitely let you sleep quietly.
As for the alcohol, the researchers found: drink “to relax” before going to bed, a glass or a glass of wine, suffered sleep disorders in the second half of the night.
The more time between meal and alcohol consumption and sleep better.
It is advice that we all ignore (I want to read an e-book, check social networks and so on).The light that comes from smartphone imitates the sun.It gives the signal to the brain to stop production of melatonin. This is an important hormone that regulates circadian rhythm (changing cycles of sleep and wakefulness) and signals when it is time to sleep, and when – to wake up.(Look at –usefull product for immunity)
Relax for 30-60 minutes
Here are some recommendations from the US National Endowment for have a good night sleep problems.
- Read a book or magazine (not electronic, and paper, and not work-related).
- Record your thoughts. Experts say that keeping a diary before going to bed can help to cope with stress and anxiety.
- Follow the rituals that will send a signal that you are ready for bed: brush your teeth, wash.
- Try meditation. Studies have shown that it promotes psychological well-being.
Do not top up
Experts say that if you wake up early and have decided a little nap, get up on time will be much harder. Most likely, you will fall into a deep sleep.
It is better to use the chance, which gave you the body and use the early morning for some useful things.
Engage in morning exercises
Exercise, combined with sunlight shut off the production of melatonin and give cheerfulness. This will start a new cycle, which will prepare your body for sleep.By the way, training in the afternoon will also help to fall asleep at nighttime but do not load too late.(Look at –Morning procedures that improve health)
Cross-Fit after 21:00 exactly contraindicated – replace it with yoga.
Do not worry about whether you will be able to sleep
Of course, easier said than done. There are those who expect the night in fear, looking at his watch, anxious, which again will not be able to sleep tonight. After the dream does not come to experience negative emotions: fear, anxiety, and anger. This can lead to chronic insomnia.In this case, doctors recommend cleaning the bedroom watches and other items reminiscent of possible insomnia.
Every time you worry about fall asleep and the body, produces stress hormones. In the end, have a good night sleep really becomes a problem.To get out from this range will help progressive relaxation. This exercise alternating relaxation and tension of individual muscle groups.
In many cases, people who believe that they suffer from insomnia tend to exaggerate the problem. They believe that sleeping less is a reality. If you try to switch to positive emotions.You need to work on yourself: to learn to meditate and relax, to create favorable conditions for sleep, for example, to sleep in a cool, quiet and dark room.
If you cannot sleep, get up
Do not lie in bed for hours, hoping to fall asleep. If you are unable to do it for 20 minutes, get up out of bed and do something. Do not turn on the computer, telephone or television, which can make the problem worse.Experts believe that this rule helps to break the vicious circle in which the bed is associated with negative emotions.
Do not force yourself to sleep
To fall asleep, no need to try to do it. Simply create all the necessary conditions (turn off the lights, turn on some soft music, open a window, and so on) and relax.Do not think about you fall asleep or not.