Hours spent in a dream, many perceive as lost, believing that during this time you can do useful things. But this is a fallacy - a dream heals, and in a literal sense.
Sleep is simply necessary for the normal functioning of our body, some animals sleep even while standing: for example, elephants, horses to make up for the lost energy!
Wise people still use sleep to share experience, achieve good health, and answer tough questions ...
The tips given in the article will help you to have a good rest, make a dream useful and extend your life.
10. An hour before bedtime, rest the body and brain
Try to protect yourself from the exciting situation before going to bed: do not arrange clarification of relations with someone, refuse to watch action films, dance music, etc.
An hour before bedtime, you need to calm down - for example, take a relaxing bath, drink green tea, turn on relaxing music.
Important written matters should also be postponed until the morning, firstly, your brain will be overstressed and it will be more difficult for you to fall asleep after thought processes, and secondly, things will not be done at night, you will still have to double-check everything in the morning and, most likely, redo it.
9. Avoid hypovitaminosis
You should eat more foods that include vitamin D - fatty fish, meat, animal liver, milk, and generally fatty dairy products, seaweed, egg yolks, wild mushrooms, etc.
The amount of vitamin D consumed affects good sleep. With a lack of this vitamin, the right amount of the hormone responsible for sleep is not produced. And even if you are very tired during the day, it will be hard for you to fall asleep. In addition to products, do not forget about walks in the fresh air.
8. Tune in to a positive wave.
And this applies not only to the time allotted an hour before bedtime, but in general to life. It will be a little strange if you were in a bad mood all day, and an hour before bedtime, you will begin to rejoice.
Learn to wake up in a good mood and enjoy the little things, even despite the fact that at the moment in your life everything is not going as you would like.
Life is always an opportunity to change something, but if you have a deep depression, it is difficult to get out of this state. In depressed people, the secretion of melatonin is impaired, so they feel "broken" throughout the day.
7. Stick to biorhythms
Somnologists believe that 8 hours is the necessary time for sleep, during which a person can sleep well and gain energy. If you learn to go to bed earlier and wake up earlier, you will notice how your condition has improved.
Even though people can sleep 8 hours, if they go to bed late and wake up late, their condition is worse than those who go to bed and wake up early. It is best to go to bed no later than 24:00 hours, and preferably regularly.
6. Correctly arrange a berth
Somnologists and orthopedists are confident that you should approach your sleep responsibly: you should be comfortable in your bed.
It is better to change soft mattresses to hard ones - sleeping on such a surface is good for the body. When buying pillows, give your preference to orthopedic ones - they contribute to a healthy and sound sleep, relieve pain associated with the spine, normalize blood flow, etc.
5. Refrain from invigorating drinks in the evening
Invigorating drinks include coffee, alcohol. In favor of your health, you should give up these drinks.
Some people think that a glass of wine before bedtime is useful and that you can fall asleep faster and better. But alcohol shortens the phase of REM sleep (and after all, our brain and psyche relax during it), it turns out that sleep is no longer so productive - it turns out to be restless.
If you still can’t give up alcohol, for example, being at a party with a friend, then at least try to stop drinking it 2 hours before bedtime.
4. Sleep on a comfortable pillow
The quality of your sleep depends on which pillow you choose. Some people may not appreciate orthopedic models because they are not soft. But it should be so.
A quality orthopedic pillow should be stiff. Thanks to this, the body takes the correct position. Doctors recommend orthopedic pillows to a person of any age and regardless of health status.
A correctly selected medical pillow will help to sleep, improve blood circulation. If you sleep poorly, wake up at night, toss and turn, then you definitely should change your pillow.
3. Eat correctly
The problem with many people is that they refuse to eat before bedtime. However, it is wrong to do this - at night you will be bothered by an empty stomach and you will be uncomfortable from this.
Of course, you don’t need to eat enough fat and flour, but you can eat, for example, artichokes with olive oil, steamed (such a side dish will provide you with a feeling of satiety, and also give the body all the necessary useful substances).
After such a dinner, you are guaranteed to get enough sleep and regain your lost strength. Include more legumes and chicken breasts in your diet. Legumes: peas or beans restore the nervous system.
2. Give up bad habits
Smoking and drinking not only negatively affect your health, but also your dream. If a smoker smokes a couple of cigarettes before bedtime, then he will certainly wake up periodically.
People with bad habits are more likely to experience anxiety. The same goes for alcohol — because of the alcohol you drink before you go to sleep, you will be anxious, toss and turn, and wake up periodically.
Alcohol can even cause sleepy paralysis - with it, a person has already woken up, but cannot move or even make a sound for a while. If you care about your health, then it is better to abandon bad habits.
1. Sleep in a cool, ventilated area
In a stuffy room it can be hard to fall asleep. If the season is warm, open the windows. Scientists believe that the best temperature for a good sleep is 18-20 C.
If you periodically wake up or have insomnia, try to open the window in the bedroom and you will notice how much sleep better in a ventilated room.
Fresh air improves the quality of your sleep, especially if the body has a low oxygen content (hypoxia). We have terrible dreams, and we sleep worse when we are in a stuffy room.