To make sure your night's sleep has always been quality, doctors strongly advised to rest in bed and on the pillow. So give up the living room couch, armchairs, cushions and so on. adaptations under his head. Otherwise, you will never feel in the morning to really sleep.
In addition, doctors warn that regular lack of sleep threatens human hospital bed! Especially if in addition to a person committing the following errors:
1. He is trying to get to sleep quickly. It turns out that for the "proper" dipping into slumber individual requires a minimum of half an hour.
The body has several mechanisms to "trigger" sleep. They should not interfere, they must act naturally. To fall asleep easier, before you go to bed, you can take a warm shower, listen to relaxing music or watch some calm, enjoyable film (but not in bed).
2. Knocks everyday mode weekend. Here, however, the opinions of experts differ. Many doctors believe that to make up the lack of sleep, accumulated during the working week, is quite real on Saturday and Sunday. There are even studies on the subject, confirming the hypothesis. However, most doctors stands for constancy. You need to sleep as much as it should be, on any day, regardless of whether it is a weekday or a weekend. This is an extremely positive effect on the sleep quality and insomnia does not happen.
3. He goes in for sports in the evenings. Yes, good night's sleep is important for physical activity. However, "at nightfall", and at least 3-4 hours before night rest. Then the body will have time to successfully tune in to sleep, then sleep well.
In general, if despises as a night of rest and do not want to be faced with insomnia should be moved to any training in the first half of the day.
4. Late supper. Many, however, totally can not sleep on an empty stomach. Then we can eat something caloric. And not later than 2 hours before bedtime.
In matters dinner a sleep (sleep area specialists) supported by nutritionists: You can eat anything vegetable or fruit without fatty dressings. But from meat and fish dishes are best to give at this time.
By the way, is excellent information for the sweet tooth: sweet welcome for dinner! Not cakes, of course, but you can easily dine cookies with a glass of warm milk.
5. Wrong wakes. I think we need to wake up gradually? And here and there. Somnology sure that there is no better way than to quickly get up and turn on a bright light throughout the apartment.
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