Good sleep is very important for health. Due to regular lack of sleep, the nervous system, digestive tract suffer, mood worsens. With insomnia, the metabolism slows down, excess weight may appear, problems with pressure. Therefore, you should definitely worry about this issue. How to achieve sound sleep?
How to return a sound healthy sleep?
First of all, it is important to work out the correct regimen of the day. It is best to wake up between 6.30 a.m. and 8 a.m., and go to bed at 22-23 a.m. This applies to those people who have a working day from 8-9 in the morning to 17-18 hours. Of course, sometimes it’s very difficult to rebuild, so you’ll have to get used to this mode for 2-3 weeks. In any case, you must strictly observe the regime of the day: go to bed and wake up at the same time.
In addition, you should choose comfortable clothes for sleeping. It should be made from natural materials. The bed should also be comfortable. It is very advisable to purchase an orthopedic mattress and pillow. The bedroom should be quiet, cool and dark. That is, it is necessary to create all conditions for a comfortable sleep.
What else do you need to remember? About proper eating in the evening. Firstly, you need to eat 3-4 hours before bedtime. On a full stomach, it can easily fall asleep, but then frequent waking up is possible. It’s hard to fall asleep on an empty stomach, so you should not stay hungry.
Secondly, the food should be light, but satisfying. What to eat for dinner? This can be stewed or baked fish, scrambled eggs, cottage cheese dishes, vegetable salads. Fried meat, sandwiches with sausage, sweets, fruits are not suitable. And still do not drink a lot at night. Otherwise, an overflowing bladder may disturb.
As you can see, sound sleep depends on many reasons. Therefore, if insomnia is regularly worried, you should take care to get rid of irritating factors and prepare for bed thoroughly.
Relaxation before bedtime
Constant stresses, a large number of worries and deeds lead to the fact that the nervous system is excited. Of course, in this state it will be very difficult to fall asleep on time. So, first you need to relax. Relaxation before bedtime will help get rid of obsessive thoughts, arousal.
There are many types of relaxation. What to choose for relaxation? It can be massage, calm music, breathing techniques, a warm bath, fragrant tea, meditation.
As for massage, a partner can help here. Self-massage will not relax too much. For this, it is not necessary to have special skills. It will be enough kneading and stroking movements.
You can just listen to calm music. Or combine listening with meditation, with breathing techniques. When meditating, it is better to listen to the sounds of nature: the sound of rain, the rustle of foliage. There are many techniques of meditation. Here are a few of them.
- The first technique.
It is necessary to open the window and take cover with a warm blanket. Introduce yourself in a boat, which is located on a calm river. The boat sways slightly, leaves rustle around, waves easily beat against the side of the boat. There is a feeling of security and relaxation, after a while a deep sleep sets in.
- The second technique.
You should lie on your back, lay your foot on your foot, and lay your hands under your head. It is important to imagine yourself on a green lawn under the warm sun. The wind blows over your face, you can hear the birds singing, smell the grass. Next, you should imagine how the sun goes beyond the horizon, the birds sing more quietly, it becomes cooler. No need to try to fall asleep, just need to feel peace.
A warm bath with sea salt or essential oils is a great way to relax before bedtime. After such a water treatment, the dream will be very strong.
When choosing tea for relaxation, it is worth giving preference to mint, lemon balm, chamomile. Such drinks have a mild sedative effect. In tea, you can add a slice of lemon or orange, as well as a spoonful of honey. But this is optional.
What can prevent you from falling asleep? Computer games, watching exciting films, or reading books like these. Visiting interesting events, meeting with friends, quarrels – any bright emotions can cause insomnia. Moreover, it doesn’t matter: these were positive or negative emotions.
Therefore, if possible, you should avoid such emotions in the evening. And if insomnia has been tormenting for a long time, you can try to combine several methods. For example, take a bath and drink mint tea. Or meditate with calm music and massage.
Walking: Outdoor Walks
Sports late in the evening are not recommended. After all, although this will help relieve psychological fatigue, it will also overexcite. Therefore, it will be difficult to sleep. But walking is a great way to prepare for a healthy sleep.
Walking is better for 30-40 minutes before bedtime. But if there is no time, then 15-20 minutes will be useful. Regular walks will help improve mood, reduce high blood pressure, improve blood circulation. Walking is useful for weight loss (even half an hour will help burn a certain amount of extra calories). During the walks, the blood will be saturated with oxygen, pleasant fatigue will come, thoughts will become clearer.
Such walks help to normalize the emotional and psychophysical mood. Walking is a kind of relaxation. The walk is conciliatory, helps to rethink the information received during the day, put everything on the shelves, forget about the daily bustle and eliminate the effects of stress.
You need to take a walk slowly, in comfortable shoes and clothes. You should not listen to music, it is better to give preference to the sounds of nature.
Of course, if the weather is very unfavorable, you should refrain from walking. But if it just got cooler or drizzle, it is not a reason to refuse to walk. In 3-4 days (if you walk regularly), you will notice changes. The dream will become stronger and deeper, and in the morning there will be a lot of strength and energy.
As you can see, a normal healthy sleep is a rather fragile thing, and returning it is not so simple. But it is possible. The main thing is to carry out all the procedures that help to sleep, regularly.