A good long sleep is definitely necessary to maintain a good condition of the skin, hair, nails and the whole body. But are we all observing the correct regimen? According to statistics, only 20% of respondents lie on time and sleep more than 8 hours. We decided to figure out what prevents you from getting enough sleep.
You watch TV shows before going to bed
Our brain can only relax in complete darkness, when there is at least one light source in the room, our body thinks that it is not the time to sleep and resists this as soon as it can. It is not surprising that after watching the series before going to bed it can be so difficult to fall asleep or even insomnia occurs. Experts advise turning off all screens no later than an hour before bedtime.
You hold the phone next to you
Agree, when the phone is so seductively lying next to the nightstand, it’s hard not to reach out to it and not hang for another hour. Sleep, as you know, takes off like a hand. To avoid the desire to once again check the time, after which you will definitely go to social networks, put the phone away, for example, on the table so that you have to get up for the gadget.
You are talking on the phone
Just like watching a movie or surfing the Internet, long phone conversations with your best friend can deprive you of sleep for the next couple of hours, especially if you are impressed by some unexpected information. The brain, instead of preparing for sleep, will begin to work in an enhanced mode, which is unlikely to give you the opportunity to relax. Therefore, we recommend ending any communication at least a couple of hours before bedtime.
You do not ventilate the bedroom
The high temperature in the bedroom will make you toss and turn, and sleep will not go anyway. The ideal temperature for a quiet sleep is 20 degrees. Of course, you can use the air conditioning, but if this is not possible, just open the window for 15 minutes before going to bed.
You do not sleep in total darkness
Even if you do not watch TV shows or movies before bedtime, you can leave the gadgets in the on state, for example, on recharge, the screen in this case still remains to flicker. Do not think that the dim light from the monitor does not hurt. It hurts, and how. So, without objection, turn off all equipment.
Do you drink coffee or tea before bedtime
As you know, caffeine is one of the main opponents of sound sleep. Therefore, the only thing you can afford a few hours before bedtime is herbal tea with mint, which will help to relax. The rest of the teas and especially coffee will only add you a few hours of wakefulness.
When counting sheep does not help: what to do if you can’t fall asleep?
At the end of a busy day, you feel incredibly tired and dream of getting to bed as soon as possible. But, having finally taken a horizontal position, you can’t relax at all, you continue to ponder the events of the day. The following tips will help you calm down and enjoy a full sleep.
There is nothing surprising in the fact that it’s hard for a person to fall asleep even after a very busy and tiring day. The nervous system of each person works individually. We all perceive different events differently, think a lot about something, and it’s impossible to “turn off” thoughts by clicking and relaxing.
To relieve tension, before going to bed, stretch for no more than 2-3 minutes, which will help to relax the muscles and prepare the body for sleep. Pull the muscles of the back of the legs and arms, make slow circular movements of the head.
If you have been working at a computer for a long time before going to bed, your brain will not be able to fall asleep for a long time. Get a warm bath before you go to bed, make a hot drink, or read your favorite book. The head also needs relaxation before resting, you need to calm down and leave heavy thoughts the next day.
Sex is a pleasant sedative before bedtime. Fatigue does not prevent you from enjoying your partner – after all, in a state of excitement, the body is charged with new energy, and after orgasm, the body relaxes.
Make sure that the bedroom has fresh air. Before going to bed, ventilate the room, otherwise it will not only be difficult for you to fall asleep, but after a night spent in a stuffy room, your head will hurt in the morning.
What you should not do:
- Do not overload before going to bed. This is harmful for the figure, and for sleep. With a strong sense of hunger, sleep will not come quickly either, so eat a vegetable salad, a slice of hard cheese or a boiled egg. It is better to refuse fruits and kefir – there is a lot of liquid in them – in the morning you wake up with a swollen body.
- Exercise will also not beneficially affect sound sleep. Sports “shake” the body, make your heart beat faster, and for a long time beat your desire to sleep.
- Do not drink coffee 5-6 hours before your planned sleep.