How to learn to sleep a little and feel rested
'04.03.2021'
Source: Passion.ru
As a rule, sleep problems are of two types: difficulty sleeping at night and drowsiness during the daytime. In most cases, the one and the other are interrelated - and corrected in the same way.
We know that for complete rest and recovery a person needs to sleep. The results of chronic sleep disorders - fatigue, irritability, difficulties with self-control, excess weight and even hormonal problems, writes Passion.ru. How to normalize sleep?
1 Step: Make Sleep Priority
We are all very busy people, each in our own way. But, hand on heart, no matter how tired you are during the day, in the evening you will still sit in front of the monitor, watching TV shows or scrolling through social media feeds. And someone does it in the afternoon, by the evening being involved in labor activity. All this takes time, which would be worth spending on sleep. In addition, the light emitted by monitors has a negative effect on the nervous system, which only makes it difficult to fall asleep. Turn off everything at least an hour before bedtime - if you really want to, read a book.
2 Step: Inspect Sleeper
Arrange a serious check of your observance of the important conditions for a good sleep. Let the temperature be 17-20 degrees Celsius, make sure that the room is well ventilated (freeze - cover yourself with a blanket warmer). If your back or neck hurts after you wake up, change your mattress and / or pillow. And no night lights: any light sources interfere with the development of the hormone melatonin, necessary for sleep.
3 Step: Change Power Style
It's time to stop the evening and night "zazhory" and even just late dinners - late food contributes to insomnia like nothing else. If you're really hungry in the evenings, try plain low-fat yogurt.
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4 Step: Do not lie in bed if you can not sleep
The bed must be the place where you sleep, otherwise it will turn into a stimulus. Can't fall asleep? Stand up, do something fatiguing: walk around the room, do breathing exercises. But remember that you can not overload the brain or body.
5 Step: Sleep During the Day
True, it is best to do this with an alarm clock nearby - too long naps will "kill" your attempts to normalize sleep at night. In order to quickly recover, 15-30 minutes will be enough for you. To determine your sleep rate at night, try sleeping without an alarm clock on vacation: this way you will understand how long it takes, on average, to get enough sleep. Can't “dial” this rate at night on weekdays? Try to "get some sleep" during the day, even a nap in transport or a little rest at work will do.
