Everyone knows how important for the health of complete rest. In this case, constant stress and continuous flow of information that fall in an avalanche on the modern man, often cause sleep problems.
Probably, you are faced with such a situation, especially in front of some important events. When you're down and you think how important it is to be rested tomorrow, and with a clear head, and from this sleepy even less. To get rid of insomnia, obzavedites simple habits.
Go to bed at the same time. Preferably before midnight. Thus, your biological clock will run without failure: fall asleep quickly and wake up in the morning will be much easier.
Spend more time outdoors. Try to sleep walk at least 20-30 minutes. You can get a dog - then nightly walks become mandatory.
Keep your feet warm and thoughts in the cold.To quickly go to sleep and not wake up at night, wear warm socks on his feet. Scientists have shown that the heat in the limbs, and the speed of falling asleep directly linked. Also, do not forget to open a window on the night. Only in a well ventilated room relaxes the nervous system and can really sleep. Then you do not have to suffer in the stifling atmosphere of nightmares.
Find a position for sleep
Doctors recommend sleeping on your left side. This position is the correct unloading of the digestive system and lymph drainage. To sleep was more comfortable, you can put a pillow under your knees. Soft support will help to relieve the spine.
We produce melatonin.The production of hormones that regulates our biological clock, contribute to some foods rich in tryptophan, such as eggs, greens, bananas, cheese, meat, turkey, nuts and seeds.
Wake up in REM sleep
To wake up in the morning vigorous and easy to fall asleep in the evening, put the alarm clock so that your awakening had on the stage of REM sleep. As is known, the human dream passes 5 stages of drowsiness, light sleep, intermediate, deep sleep and REM sleep. 4 The first of them - slow wave sleep phase, and 5th close to the waking state. Typically, non-REM sleep stages last 1-2 hours, and fast - 5-20 minutes. That is a slight revival possible about every 2 hours and 20 minutes, after you have fallen asleep.
Lie down and wake up with your favorite
Best of all, if it is a close person. It will soothe and set up on a nice twist, as well as reduce the level of production of the stress hormone cortisol. If such a person in your life until it appeared possible to sleep with a favorite cat or dog in the legs.
Get ready for the night ahead. That there was no disruption to sleep, stick to the formula of "10-3-2-1-0" well-known fitness trainer Craig Ballantyne. It reads:
- 10 hours before sleepstop consuming caffeine;
- 3 hours before bedtime- no alcohol and food;
- 2 hours before bedtime- Forget about job duties and affairs;
- 1 hour before sleep - no screens;
- wake upthe first wake-up call.
Possibly get it all at once, because the need to develop the habit for 21 days.
And be sure to ask about a unique technique that helps to sleep for 1 minute
