Useful information 9 Sleepy Rules

9 Sleepy Rules

In fact, we rest and recover physically only at night, during sleep. But it’s not so simple - to get enough sleep. What prevents us from falling asleep and how to sleep properly in order to get a boost of energy and a good mood for the whole day?

If you just do not sleep for 6-8 hours, in the morning drowsiness prevails, attention is scattered, you feel lousy mood, broken condition ... And if lack of sleep becomes systematic, the risk of serious illnesses increases. The most annoying thing is that in most cases this is due to the fact that people simply can not organize life correctly - work, life, and free time.

In order to improve your night rest, it is enough to slightly adjust your schedule taking into consideration the following rules:

Get up with the sun at the same time, even if you fell asleep late the day before. The solar spectrum at sunrise inspires optimism. Many people like to sleep longer on the weekend, but it's a bad habit. Ideally, you should wake up at the same time with a difference of a maximum of 1-1.5 hours.
Do not eat breakfast immediately after waking up. Let the body recover. Perfect breakfast is after ...
... playing sports or taking a short walk. Studies show that people who run, swim, ride a bicycle, or go to the gym sleep better than those who don’t. Moreover, the best results are achieved by people who practice in the afternoon. If you don’t have any desire for sports time, then a half-hour walk in the fresh air (for example, with a dog or a child) will help to fall asleep firmly and serene.
Refuse the afternoon siesta. Daytime sleep can interrupt nighttime. If you get sleepy after dinner, try to distract yourself somehow: after 15-30 minutes, a strong craving for sleep disappears.
Leave the bedroom window open. Fresh air is good for the body.
The last meal should be no later than 2-3 hours before bedtime. An evening meal should not be dense but should be easily digestible.
Bed linen and pillows should be of the highest quality and comfortable. They will help you to choose the right sleeping position.

The habit of sleeping on your back is a definite leader. It is useful not only for the back (and with hands along the body also for the neck) but also for the spine. Beauticians advise sleeping in this way - unlike other poses, this one does not contribute to the appearance of wrinkles.

Sleeping on one side is one of the most common habits. And not in vain: in this position, it is better to leave the lymph, which carries away toxic substances from the brain.

8. Open the boundaries of your night. Try to lengthen it to 9-10 hours. To do this, you can use blackout shades and dense curtains. It is best to sleep in complete darkness, without any light sources. Visual stimulation excites the nervous system and eliminates the desire for sleep.

9. Meditate before going to bed: from classic counting of sheep to try to imagine your dream or a model day. The main task is to "disconnect" from everyday problems.

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