How to sleep well and make up to the strength of the night
If you can be difficult to get to sleep and how to get enough sleep, you are doing something wrong. In order to get a good sleep and wake up in a good mood, it is necessary to pay attention to some important things. These tips will help you not only a good night's sleep, but also to feel yourself cheerful man the next morning.
1. Stop using your phone before bed
It is not necessary in the evening before going to bed to chat online with friends and browse the social networks, as at this time, your brain produces melatonin - a hormone that regulates circadian rhythms. The light from your smartphone and computer screen reduces hormone production, and you find it difficult to fall asleep.
2. Sleep in complete darkness
Some easier to sleep in a not very dark room, while others like to wake up with the sun, shining through the window. But for a good and efficient awakening should fall asleep in the dark and waking up in the morning, to push the curtains or blinds to sunlight abruptly burst into the house. So you cheer up a lot faster.
3. Before going to sleep take a hot bath
Typically, the evening of our body temperature drops a little, which is why we want to sleep. If you take a hot bath, then your body temperature changes. Due to a change in body temperature, you will want to go to bed early. In addition, a hot bath helps to relax and calm down.
4. Turn off heaters
Of course, we all want to sleep in a warm room and leave the heater on for the whole evening or overnight. It is more concerned with periods when winter has not come yet, but the summer is over. The ideal temperature for sleep is between 15 and 19 degrees Celsius. Perhaps that is why you can not sleep properly.
5. Wear socks
Before your body is completely turned off, it will direct the flow of blood to your arms and legs. But if your feet are warm, the blood vessels expand, the body temperature drops a bit, and you fall asleep faster.
6. Fill yourself with energy
Try to wake up 5 minutes earlier than usual to get from the sun a little bit warm, and bright light. If the weather is cloudy, then just fill the room with light: turn on the room lighting or open your curtains. Brightness cheer you, and your mood will improve.
7. No more than it would be to do morning exercises
Physical activity not only helps wake up your body, but also improve your mood and energize you for the day. Nevertheless it is necessary to wake up a little earlier to have time to work out at least 5 minutes.
8. Physical exercise during the day
The daily exercise in the same time also improve your sleep. Your body will learn to understand when to use energy, and when to switch off and relax.
9. Hard work, good sleep
If you are actively working and doing physical activity, your body will not only look better, but you'll sleep easier. Much nicer to go to bed after a hard day and a grueling workout.
10. Early breakfast
A good hearty breakfast wakes you and your metabolism. It gives enough energy to work effectively. Try to wake up and have breakfast at the same time. It will also help you avoid excess weight.