For a strong and calm sleep, not only a soft pillow and a warm blanket are needed. It is important to observe a healthy mode, create a comfortable environment, avoid stress and anxieties that interfere with sleep. What still affects the quality of night rest and what many may not guess about, Aif.ru tells Daria Lebedeva, Summarian, Expert on Sno.
Error 1. Ignore walks before bedtime
The short promenade allows you to partially unload the brain and fall asleep faster. This is a great way to relax and prepare for rest, especially people suffering from insomnia. The optimal duration of the evening walk is 20-40 minutes. Choose quiet routes away from bright lights and noise so as not to overload the nervous system. Make dinner no later than an hour before going outside to avoid the pressure of the filled stomach to the diaphragm.
After staying in the fresh air, pleasant fatigue appears in the body, and new visual stimuli contribute to deeper sleep. This means that in the morning you will feel rested and energetic.
Mistake 2. Fuck just before bedtime, and even heavy food
Do not arrange a late dinner with fat red meat, for example, with lamb. The gastrointestinal tract does not sleep at night, but continues to perform its functions. However, during sleep, the body is not configured to digest rough sinewy foods, but to restore strength.
Thus, fans of aged cheese with mold, smoked meat (salami, peperoni) should remember that they contain the Tramin amino acid, which turns into adrenaline – stress hormone. In addition, these products contain a large amount of salt, which often causes night thirst.
Too sweet food can also disrupt the structure of sleep, because it provokes jumps of glucose and insulin. Then the sugar level decreases sharply, which leads the body to hunger, and you – to the refrigerator to quench it.
Some love to drink soothing teas for the night. However, such drinks have a diuretic effect. Therefore, be more careful with them if you do not want to break the dream and constantly run to the toilet. It is better to choose the warm milk that contains a tripophane. This substance is the precursor of the hormone of sleep – melatonin. Pay attention to other sources of tryptophan, for example, bananas.
Error 3. Do not control the air temperature in the bedroom
It is important to maintain a comfortable microclimate, sleep in a cool room. In winter, before going to bed, open the windows in different rooms for at least five minutes in such a way as to create a draft. After ensuring a constant influx of fresh air: put the windows on micro -spacing, if possible use the Smart House system with ventilation and turn off the radiators. In the summer, depending on weather conditions, ventilate 10-20 minutes or sleep with a ajar window. Remember that the lack of oxygen at night leads to a feeling of breakdown, headache and, in general, poor well -being in the morning.
The golden rule of a healthy sleep is the legs warm, and the head is in the cold. The optimum temperature at the headboard is 18-19 ℃, but the rest of the body must be wrapped and warm more thoroughly. Then the dream will be deeper, and night awakening will be less.
Error 4. Refuse to read at night and choose the wrong books
It is better to choose books with an exciting, but calm plot. This reading will help to relax and tune in to sleep. Avoid tense thrillers with a twisted story that requires concentration and can cause excitement. Choose books that do not belong to your professional activity, switch your brain. For example, if you are a lawyer, polystyle the publication about art. The soft light of the lamp and the quiet rustling of the pages will calm the nervous system even after the most difficult day, and the dream will come as early as possible.
It is important to read not electronic, but ordinary books – the blue glow of the screen is harmful to the eyes and nervous system. It provokes a failure of natural biorhythms and often leads to insomnia. Therefore, we leave the smartphone and tablet on the far table until the morning.
Error 5. Ignore water procedures before bedtime
Hot shower helps to relax muscles and improve blood circulation. However, after the procedure, do not immediately hide with a blanket. The fact is that a decrease in body temperature in which thermoregulation mechanisms are activated signaling the body that the time has come to relax. It will be more effective to lie down to cool a little. Remember: if you are slightly shivering, then this means that it is time to sleep. As a rule, a warm shower at the same time is a kind of ritual, a habit of childhood. The next step after it is a sweet dream.
Error 6. Do not use pleasant aroma and beauty rituals
In the evening, you can take care of your own hands, apply cream with the aroma of mint, lemon balm, lavender to the skin. It is also recommended to lightly light aroma lamp with chamomile essential oil, juniper, the same lavender. The main thing is not to overdo it. Add only 3-5 drops of oil to the water so that the smell is not too sharp. Do this 30-60 minutes before bedtime.
Error 7. Do not turn off all annoying sound sources
In the evening, you need to refuse gadgets, do not watch TV, even if your favorite series is shown. Moreover, it is worth postponing a check of social networks, turning off the smartphone at least two hours before bedtime.
Light emitted by the screens suppresses the production of melatonin, complicates the falling asleep. In addition, the active use of electronic devices stimulates the brain, causing adrenaline emission and increasing the level of anxiety. News and communication on the Internet can provoke not only stress, but also alarming dreams.
Error 8. Refuse the diary
Before going to bed, write down your impressions, achievements, gratitude to your favorite notebook following the results of the past day. You can also make a list of affairs for tomorrow. Such a ritual soothes the mind and sets up on vacation. Writing your thoughts and experiences by hand, you are freed from negativity and nervous tension.
Mistake 9. Do not wish good night
Hug your home, wish them good sleep. This emotional ritual will give you a sense of comfort and security. Tender touches enhance the production of a hormone responsible for affection, create an atmosphere of love and support around. If you are alone for some reason, hug your loved ones mentally, you will become warmer and more comfortable to fall asleep.
All that is needed for a strong sleep is a little discipline, useful habits and attention to yourself. This will help you establish a mode and meet every new day with a great mood.
Source: aif.ru