In medicine, there is such a notion - sleep hygiene. It includes a variety of actions and measures that, as a result, allow you to fall asleep as quickly as possible and obtain quality sleep. We will talk about the basic rules.
1. Try to go to bed and wake up at the same time.
Yes, a routine is essential not only for children but also for adults. In such conditions, it will be much easier to fall asleep and wake up because the body will understand when you need to get ready for sleep and when - for active work.
2. Limit your use of gadgets before bedtime
The blue light from tablet and smartphone screens blocks the normal production of the sleep hormone melatonin, and as a result, it becomes much harder to fall asleep, and sleep is more restless. Ideally, 2 hours before going to bed, you should switch to a quieter pastime.
3. Do not take any stimulants, alcohol, or nicotine before going to bed.
Many drinks and stimulants interfere with normal sleep - and it's silly to argue with that. Coffee, strong tea, and alcohol make your brain work harder.
4. Don't eat too much before you go to bed.
Firstly, it will spoil your sleep, and secondly, it will also harm your figure. Try to eat dinner at least 2-3 hours before going to bed.
5. Create a comfortable sleeping environment
Your bedroom should have suitable conditions for sleeping: soft light, cool humid air, no gadgets, and running electrical appliances. Also, take care of a comfortable mattress and pillow. It's also a good idea to work on creating your bedtime ritual. For example, if every day before going to bed you read, drink mint tea, listen to calm music or take a bath, it will relax you and improve your sleep.
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