2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Sometimes, even after a hard day's work, it is difficult for a person to fall asleep. And poor sleep has a serious health impact. But there are simple ways to improve your sleep
In order to fall asleep quickly, sleep soundly all night long and wake up refreshed and vigorous, it is necessary to provide comfortable conditions for sleep. Here are some simple and tried-and-true tips:
1. Take a shower before bed
Taking a warm bath or shower before bed relaxes the body and is very soothing. It has been proven that when the internal body temperature changes, signals are sent to the area of the brain that controls circadian rhythms and physiological functions. Therefore, with the help of even a short shower (5-10 minutes), the body warms up well. When a person steps out of the shower and into the coolness of the bedroom, their body temperature drops and signals are sent to the brain to sleep.
2. Exercise
Exercising regularly at any time of the day, according to most people, will not help you sleep well. However, 20 minutes of moderate physical activity 2 hours before sleep improves sleep quality and increases energy during the day.
3. Do housework
Before going to bed, it is useful to wash the dishes, take out the trash. It distracts from negative thoughts, provides light exercise, and promotes quality sleep.
4. Prepare for tomorrow
They help you fall asleep better, soothe preparatory activities for tomorrow well. For example, you can check the weather forecast for tomorrow, pick up and iron your clothes, make breakfast or pack lunch, check your diary entries so you don't forget about things to do.
5. Make a schedule of things to do
Often in the evening, thoughts about how not to forget about important things for tomorrow are not allowed to relax. Therefore, it is useful to have a notebook or diary for entries in order to plan your activities in advance for the day, week, or month. Such a list will help you feel calmer and better fall asleep at night.
6. Summarize the past day
In the evening, it is advisable to analyze the events of the past day, and especially positive ones, to thank God for all the good things. Optimism and satisfaction with life, improved relationships with people, enjoyment of physical condition are the main parameters that contribute to sound and healthy sleep.
7. Read before bed
Falling asleep under TV or other electronic devices is very harmful to health and sleep. It is much more useful and pleasant to read an ordinary book. 15-30 minutes of regular reading before bed is enough to increase vocabulary and memory. The person becomes smarter and calmer. In addition, when reading, the eyes move, the brain scans the words, which makes a person tired, promotes quick and easy falling asleep. Of course, it is advisable not to read books with a tense, scary plot before going to bed.
8. Relax
The human body is constantly exposed to stress during the day, which is expressed by pain in the back, neck or all muscles. Therefore, for a good and restful sleep, you need to relax - this will help the body and the whole body to fully rest. For relaxation, you can use various techniques, yoga and meditation will greatly help in relaxing the body.
9. Let pets into the bedroom
It is not uncommon for pets to be kicked out of the bedroom by people before bed. However, animals can help humans sleep better. For example, a cat that likes to sleep next to its owner's head is good at calming and setting you to sleep. Even a dog snoring peacefully next to its owner promotes better sleep. Pets, with their affection and tenderness, are able to comfort and calm a person before bedtime.
10. Use correct breathing
It is possible that after a person has done everything listed above, performed daily hygiene procedures before bedtime and calmed down, it is still very difficult for him to fall asleep quickly. In this case, it is not necessary to count to a hundred or a thousand. Oriental medicine uses the ancient practice of special breathing techniques to promote restful sleep.
With the help of targeted deep breathing, better oxygen circulation in the body occurs, which has an excellent calming effect. The 4-7-8 breathing technique is capable of lulling a person in less than a minute. It is easy and simple to do:
ยท Deep breathing through the nose - 4 seconds.
After that, the breath is held for 7 seconds.
Then, for 8 seconds, you need to exhale air through your mouth.
Repeat about 10 times or for five minutes.
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