- Sleep on a clear schedule.
Go to bed at the same time, get up at the same time.
It is better to be guided by the rising hour – set the alarm in the morning in the same way, and go to bed in the evening when you feel like it. You will gradually develop a clear regime; - Avoid lack of sleep.
If you feel that you are lacking sleep, use a simple trick: go to bed 15 minutes earlier than yesterday.
The 15 minutes isn’t much, so it won’t affect your plans, but it will give you almost two hours of extra healthy sleep per week; - Exercise.
Give yourself 5-6 times a week a moderate physical activity – best of all, aerobic: running, swimming, cardio machines; - Decrease your caffeine intake.
Especially in the afternoon: no chocolate, tea, coca-cola, cocoa, coffee, etc.;
- Have quiet evenings.
In 2 hours before going to bed, give up work and serious loads, be engaged in communication with your relatives and household chores.
It is ideal if you can go for a little walk.
And an hour before going to bed, decrease the light, as it stimulates the production of the sleep hormone, melatonin; - Dinner 3-4 hours before going to bed.
Ideally, the caloric value of your dinner should not exceed 20% of the daily norm; - Sleep in comfort.
The bedroom should be dark and ventilated.
The pillow – comfortable: special pillows, which help to sleep without swelling and pain in the neck, are ideal, it is easier to relax on them.
You can find them in the range of your nearest IKEA, and in stores selling sleep products, such as Ascona or Blue Sleep. - Remember: Humans are animals of the day.
We sleep at night, and we’re awake during the day: it’s our natural sleeping rhythm, and it’s not good to change it.
Improve your night sleep and try not to sleep during the day, and if you feel that it is impossible without a daytime rest, sleep for no more than 15-20 minutes.
It’s safe and refreshing, as well as an hour’s sleep.
