What will help improve sleep and what prevents a good rest

Stresses, city noise, obsessive thoughts prevent me from getting enough sleep, and in the morning a person gets up with a heavy head. A few of these nights - and the main question that will worry him: how to improve sleep? Do not believe that insomnia is a constant companion of modern man, that a full night's rest is not available without the use of drugs. Learn simple tricks that will allow you to quickly fall asleep, and in the morning to feel freshness and cheerfulness.

Both duration and quality are important.

The man went to bed, slept for 8 hours, but in the morning he got up all overwhelmed, not rested. There may be many reasons, but the main problem lurks in the head. If you spend all evening scrolling through your memory all daytime failures (an unpleasant conversation with your boss, a failed vacation) or worrying about what will happen tomorrow, in a week, in a year, these thoughts will torment you in bed. You will toss and turn, see bad dreams, wake up and fall through again, not in a dream, not in a half-nap. The brain will frantically seek a way out of this situation, and will not be able to fully relax.

Many have heard that often solving serious issues comes to mind in a dream. This happens, but not in the case when you fall into a panic fainting from tiredness and anxiety. When someone first picks up a hammer, he squeezes the handle hard. Impacts are inaccurate, the tool more often hits the fingers than the nail. Over time, a person will learn how to slightly relax the brush, and the work will go quickly and clearly. The same thing happens with the brain: in tension, it is not able to give out any worthy ideas. If you manage to calm down, lie down, forgetting about troubles, there is certainly a way out.

Tip

purityis.decorexpro.com/en/ recommends remembering at least 5 joys that you experienced during the day before going to bed. Do not say that there was not a single pleasant moment: a ray of sunshine in cloudy weather, a stranger’s smile on the bus, a blossoming flower also evoke positive emotions.

If you spend one night in a restless dream, then you will feel unwell all day, but the next night, get enough sleep, and everything will work out. But when a person constantly gets up to rest, his health is at risk. May occur:

• nervous disorders;
• chronic fatigue;
• cardiovascular diseases;
• diabetes;
• obesity.

How to lay a baby

Especially important is a full night's rest for young children. Women still during pregnancy should accustom the baby to a certain regimen. Doctors knowingly forbid night shifts and overtime during this period. The fetus in the tummy should tune in to a specific sleep and wake state. If the expectant mother sits at a computer or at the TV before dawn, and then sleeps until noon, let him not be surprised when the baby begins to confuse day and night. When the newborn is born, immediately set a clear schedule for it. The body will get used to fall asleep and wake up at a certain time, and there will be no problems with laying.

The child should go to bed in a good, calm mood. An hour before the end, stop the noisy games, entertain the little one with an interesting fairy tale or favorite treat. It is important not only his state of mind, but also the atmosphere in the family. Do not make scandals with children; to find out the relationship, there will be a time when they will not be at home. Rest in silence and darkness. If the whole family lives in the same room, fence off the crib with a screen.With strong street noise, put in double-glazed windows, and neighbors who have too much fun at night can be calmed down by administrative measures.

Make sure that no external causes interfere with the child’s rest. See how he sleeps. If a healthy, well-fed baby is constantly tossing and turning, wakes up, whimpers, perhaps he is uncomfortable. The reasons may be different:

• uncomfortable bed;
• folds and rough seams on bedding or pajamas;
• the child wants to use the toilet;
• bugs, mosquitoes or other parasites are disturbing;
• the room is hot or cold;
• tight nightwear.

How to improve adult sleep

In order to have a good rest at night, first of all you need to properly equip a place to sleep. It is advisable to provide a separate room where you will not work, eat, and especially smoke. In the evening, the room needs to be well ventilated, and it is better to leave the window open all night so that you are not bothered by stuffiness. When choosing a bed and bed linen, first of all think about your comfort, and only then about design, compliance with fashion trends and the interior. It’s better to sleep sweetly on a not-so-sophisticated bed than toss and turn on the trendy model all night.

Tip

Sometimes a person does not sleep well due to the fact that his head freezes. The funny nightclubs of the century before last were not a tribute to fashion, but protection from the cold. Try to tie a scarf or put on a comfortable hat and see how the quality of night rest changes.

Try to go to bed and get up at the same time on weekdays, weekends, and holidays. Do not stimulate the body with stimulants that allow you to restore strength in a couple of hours, and do not flaunt that you can sleep in 3-4 hours. Of course, it is a pity to spend a third of your life on a passive rest, but without this you will not be able to work at full strength. A night's sleep should be natural and long lasting, at least 7 hours.

What we swallowed during the day can also affect the quality of night rest - both in a positive and negative way. Very useful foods in which there is a lot of magnesium: pumpkin seeds, spinach. Soothing herbal teas with honey and goodies with poppy seeds will help you fall asleep. And it is better to refuse coffee and other tonic drinks in the afternoon. Discomfort will also cause too plentiful dinner. If you notice insomnia when taking a new medicine, read the annotation: are there any side effects of sleep disorders? If you think that medication is to blame, consult your doctor with a request to prescribe another drug.

Do not watch TV and do not communicate on social networks until the end of the day. Too much information will come into the brain that needs to be processed and systematized, and this body also needs a good rest. A few hours before bedtime, do needlework, meditation, listening to calm melodies. In the evening, try not to answer the phone calls of people who like to burden you with problems or talk about all the sorrows that happened to them. It’s hard to wean an adult from this habit, a good method to interrupt complaints is the phrase: “I understand this is terrible, but how exactly can I help you?”

Preparing for a night's rest

You need to prepare for a sound, healthy night's sleep all day long. If you are lying on the couch in front of the TV from morning till night, it will be very difficult to fall asleep. Stagnant muscles require movements, their signals pass into the brain, which prompts you to give the body the necessary load. It’s great if you enroll in a sports section or independently perform aerobic exercises, in which all tissues are saturated with oxygen. Active training is best done in the morning or completed a few hours before the end of the day. Already lying in bed, you can do passive gymnastics. Tighten your leg muscles, after 5 seconds, relax. Do the same with the press and hands.

Develop a special program for the transition to a night's rest and execute it every day.The brain is very conservative, it gets used to certain rituals and adjusts its activities to them. The start of the transition from day to night should be a walk. Do not go to the store, do not talk on the phone, do not sit on a bench with a tablet, but simply walk for half an hour through the fresh air. Do not stay at home if it is cold outside or raining, in this case you have warm clothes and an umbrella. Having returned, lie in a warm bath or take a shower, this procedure will help relieve stress and relax all muscles.

Nightwear should be soft and loose. If you like to sleep naked, remember that bedding will quickly get dirty from sweat, skin flakes and other secretions. The washing will have to be done more often than when a person sleeps in a shirt or pajamas. The room should be dark and quiet. If it is not possible to achieve such conditions, get a special light mask and ear muffs that do not let in sounds. Of course, everything should be your size, nowhere to crush and not irritate the skin.

Sleeping pills without chemistry

Antidepressants and sleeping pills in the world are absorbed in tons. You also take them, even if you have never held these drugs in your hands. Remains of compounds through the kidneys and urine flow into the sewer, then into the river. Downstream, water with drug residues gets into the water supply. You do not need to poison yourself additionally, especially since sleeping medications act like a drug. Over time, the dose will have to be increased, and you will not be able to fall asleep on your own.

You can go into a dream without medicines, using only what nature gives us. Properly selected plant aroma can invigorate or soothe a person. Light an aroma lamp with lavender oil and you will quickly want to sleep. If you do not tolerate this smell, dry the hop cones, sew them in a linen bag and put in a pillowcase.

Warm tea after a shower will warm you from the inside, leading to a pleasant relaxation of all muscles. You can purchase a special calming collection from the pharmacy and brew it, or you can throw dried chamomile in the teapot along with the tea leaves. Do not spoil the drink with sugar, drink it with honey, then the sleep effect will increase.

Sleep is not an empty waste of time, it is a very important period when the body recovers from fatigue. The better the night's rest will be, the better you will feel during the day. Information on how to improve an adult's sleep will help you fall asleep without pills and not poison the body with synthetic drugs. Do not exhaust your brain and nervous system, learn to quickly fall asleep and sleep soundly, then in the morning you will get up with a good mood and full readiness to spend a new day actively and fruitfully.