Learning to sleep well at night is easy - just follow these rules.
Learning to sleep well at night is easy - just follow these rules
1. Wake up every day at the same time. Don't make a difference between weekends and weekdays. By the way, the deepest and best night's sleep begins in the morning, when sunlight gradually penetrates through the closed eyelids into the optic nerve, and from there the body's biological clock, which is located in the brain, acts. This stimulates the production of many different hormones that regulate growth, the reproductive system, eating, sleeping, thinking, memory, and even your momentary sensations. Sunlight activates the brain, so it's important to wake up at the same time every morning.
2. Go to bed only when you feel like it.Not when you're tired, but when you feel your eyelids getting heavy and you can't understand what the people around you are saying.
3. Get up if you're awake! Let's say you fell asleep at half past ten, then woke up at two in the morning, tossed and turned until four, then slept again until six. You spent the prescribed eight hours in bed, but actually slept only four and a half. This is the surest way to develop insomnia! If the dream has left you, then get up, walk around the room, read a book in the living room. When you are on your feet, you get sleepy sooner than when you are in bed.
4. Give yourself an hour before bed. According to a recent study by the National Sleep Association of America, during the hour before going to bed, 60% of women do household chores, 37% of children, 36% of other relatives, 36% surf the Internet and 21% work at all. Under no circumstances should this be done. At least one hour before going to bed should be free from any business. Ventilate the room, take a bath, read a book, watch TV. Relax!
5. Don't indulge yourself. You can stay up late on Friday nights, because you don't have to get up early on Saturday mornings. This is true, but in this way you will break your biological rhythm. And you won't be able to go to bed on Sunday, on the eve of the new working week.