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How to improve the quality of sleep

Because of the frantic pace of life, sometimes you do not want anything but to lie back comfortably on the bed and watch dreams. But sometimes it can be very difficult to fall asleep. And Quality of sleep Many of us leave much to be desired. Sleep is one of the least studied phenomena in psychology and physiology. But it is precisely known that sleep is an important part of our life.

How much should sleep

Scientists from the University of Pennsylvania and specialists from the University of Washington conducted a study. They collected 48 volunteers who had to sleep a different amount of time.

People who slept for eight hours were cheerful all day and showed high performance.

Those who slept for four to six hours showed a steady decline in cognitive abilities. At the same time, not all participants of the experiment noticed that their productivity has decreased.

The girl is sleeping

How to improve the quality of sleep

  1. Avoid caffeine
    If it's hard for you to fall asleep, avoid caffeinated drinks. If you can not do without coffee in the morning, then do not drink it at least after dinner.
  2. Quit smoking
    If you fall asleep badly and do not know what the problem is, it may be in tobacco smoking.
  3. Clean your bedroom
    Remove from the bedroom everything that does not apply to sleep: a TV, a laptop, gadgets. Curtains must be dense and not pass light.
  4. exercises
    If it's hard for you to fall asleep, do gymnastics after returning from work 2-3 hours before bedtime. It will help the body and brain to quickly shut down.
  5. temperature
    The ideal temperature for sleep should be about 18-21 degrees.
  6. Silence
    For a good sleep there must be an ideal silence in the room. Use ear plugs.
  7. alcohol
    Alcoholic drinks help a person fall asleep more quickly. But while alcohol reduces the quality of sleep. As a result, the brain rests, but the body - no.
  8. Sleep should be regular
    Go to bed and get up at the same time. So it should be on weekdays and on weekends.
  9. Do not use gadgets before bedtime
    Use smartphone and computer before bedtimeNegatively affects the speed of falling asleep and the quality of sleep. Radiation from gadgets limits the production of melatonin in the body. While you can not fall asleep, and the brain drives around in a circle different thoughts. Also the body produces a stress hormone cortisol. He is the main enemy of your sleep.
  10. Right rest
    Stress in everyday life affects our sleep. Everyone has his own way of dealing with stress. One helps reading, meditation, physical exercises, the other - keeping a diary.

How to get more energy

  1. Drink a glass of water in the morning
    In the mornings you feel so sluggish because the body is without water for a long time. First thing after awakening drink water.
  2. The power of sunlight
    Go out to the balcony or stand by the window on the side where the sun rises, and spend a few minutes there. This procedure will wake you up instantly.

The lack of sleep takes away your ability to work, health and good mood. Try to sleep more, and you will notice how your life has changed.

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