Watch out if you can't sleep at night! The formula to sleep as soon as you put your head on the pillow!
Sleep is a great need both psychologically and physiologically. But insomnia is an important problem that is sometimes experienced in a period of life and sometimes chronic. We have compiled the "easy sleep" methods, which became the subject of research by those who want to sleep as soon as they put their heads on the pillow at night ...
Sleep is not an interruption or wasted time in everyday life. It is an active period that covers one third of our lives, which is important for renewing our mental and physical health every day. We need to be asleep at certain times a day for good physical and mental health. Sleep is an indispensable part of your life. But in recent days, almost everyone has problems sleeping at some point in their lives. So what causes sleep problem? How to put the pillow put his head sleep? If you have a sleep problem, here are the solutions ...
WHAT ARE THE CAUSES OF THE SLEEPING PROBLEM?
Use of alcohol, nicotine and caffeine
Short-term sleep disorders
Excessive stress
Drug use
Disruption of biological clock order
Psychological disorders
CRITICAL RECOMMENDATIONS FOR SLEEPING PROBLEMS!
1) Do not sleep during the day. If you sleep during the day, your body may not be tired enough to sleep at night.
2) Set the room temperature. If the room you are sleeping in is too hot or too cold, it will make it difficult for you to fall asleep.
3) Have a sleep time set. According to experts, sleeping at the same time every day makes it easier to fall asleep.
4) Use your bed only for sleeping. For example, do not watch TV, talk on the phone or eat in bed while in bed. So your brain will only associate the bed with sleep. It will be easier to fall asleep when you go to bed. The only exception is reading boring books when you go to bed. Reading boring books before going to sleep will make your sleep easier. But avoid reading adventure - detective books before you go to sleep.
5) Do not exercise before sleeping. Stop exercising a few hours before your sleep time. Doing sports speeds up your heartbeat and makes it harder to fall asleep. Slight relaxation exercises before sleep will help you fall asleep.
6) Ventilate your room before going to sleep.
7) Relax. Avoid worrying activities such as watching television and checking your mails when your sleep time approaches.
8) Write down your concerns and dreams. Write down the things that keep your mind busy about half an hour before bedtime.
9) Get out of bed if you can't sleep. If you still can't sleep half an hour after going to bed, get up instead of turning around in bed.
10) Avoid bright light. If you woke up in the middle of the night and did not fall asleep again for half an hour, get up but avoid light as much as possible.
HOW DO WE SLEEP A QUALITY SLEEP?
The most important indicator of quality sleep is that one feels vigorous when he wakes up. The rested mind of the body is clear. There is a feeling of congestion in the nose and fatigue. Under the influence of the dream seen in sleep, there is a restless mood. In REM sleep, dreams occur and are the resting state of the soul, and in the so-called deep sleep, physical purification occurs.
In quality sleep, no matter how long you sleep, you will feel refreshed. Your perceptions are clear and you are ready to receive new information and adapt. After waking up, taking a few deep breaths and stretching will help stimulate your energy.
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