27 tips to help you sleep better

Sleep disturbance is fraught with distraction,

irritability, decreased productivity. And chronic

insomnia can lead to more serious problems, such

as apnea. Try these simple guidelines and you will

sleep like a baby. A person spends a third of his life

sleeping. And this is good. After all, sleep is a

natural physiological process necessary for the

normal functioning of […]

By Kate Dollan

Sleep disturbance is fraught with distraction, irritability,

decreased productivity. And chronic insomnia can lead to more

serious problems, such as apnea. Try these simple guidelines

and you will sleep like a baby.

A person spends a third of his life sleeping. And this is

good. After all, sleep is a natural physiological process

necessary for the normal functioning of the body. In a dream,

we restore strength, “digest” the information accumulated

during the day and fight diseases.

1. Hang up

Observe sleep and wakefulness should not only children but also

adults. Determine for yourself the optimal time “hang up” and

strictly adhere to it, even on weekends.

2. The rise

Set not only the “end time”, but also the rise time. Otherwise,

the balance will be upset. Lost in bed for an hour longer? Falling

asleep at the right time will be very difficult.

3. The diary

One of the main causes of poor sleep is stress. We go to bed

with many bad thoughts in our heads. Because of this, we

cannot fall asleep for a long time and sleep very restlessly. To

correct the situation, keep a diary and at the end of the day

“tell” him about everything that disturbs or upsets

you. Psychologists have proven that keeping a diary helps focus

on the positive rather than negative aspects of life.

4. Magnesium

Another factor affecting our sleep is magnesium. Its deficiency

leads to sleep disturbances. That is why it is recommended to

eat foods rich in magnesium. For example, spinach or pumpkin

seeds.

5. First aid kit

Sometimes the cause of poor sleep can be medication. If you

take any pills and notice that you are getting worse sleep,

carefully review the annotation. Are there any insomnia among

the side effects?

6. Coffee

Caffeine reduces the level of adenosine, because of which a

person can not quickly calm down and fall asleep. A cup of

coffee at dinner can lead to insomnia or poor sleep

quality. Therefore, try to drink coffee only in the morning.

7. Technology

To understand what specifically prevents you from sleeping

normally, turn to modern technology. There are mobile

applications and special devices (Zeo Personal Sleep Coach,

Wakemate and others) that help to monitor the duration and

quality of sleep. For example, for iOS there is a Sleep

Cycle application , and for Android, SleepBot .

8. The norm of sleep

The optimal duration of sleep is individual. But on average, it is

believed that 7-8 hours are enough for normal life. Violation of

the norm of sleep leads to an increase in the level of cortisol

(the hormone of death) and various serious diseases. Therefore,

try to sleep at least 7 hours a day.

9. Bonus

Was it a tough week? Lie down after midnight? Give yourself a

bonus in the form of an additional hour of sleep to restore

strength and return to the accepted daily routine.

10. Siesta

A short afternoon nap is very good for your health. But only

short – no more than 30 minutes. If you take a nap longer, the

body falls into deep stages of sleep – it will be difficult to wake

up and get back to business.

11. Yula

Can’t fall asleep? Do not turn from side to side, like a

hula. Better get out of bed and do some quiet activity. For

example, read or listen to the lounge.

12. Pets

Many people like to sleep with their beloved cat or dog . But

from a healthy sleep perspective, this is a bad idea. You can fall

asleep in an embrace with Barsik, but then it is better to drive

him into place.