Expert opinion: 14 ways to improve the quality of sleep

If you have a vacation scheduled, the best thing you can do for your health is to adjust your sleep schedule. A lot of people do not get the necessary number of hours of rest. Some people think that they can sleep a little and function normally, but this only happens because the tired brain is unable to determine that it can not cope with work. If you have a normal dream, your life is transformed. Sometimes, very small and simple transformations are enough, but there are ways that help even those who suffer from severe insomnia. So, it's time to acquire useful habits that will improve your life!

Find out how much sleep you need

The daily routine of a person who goes to work may not be too natural. Often, he does not take into account the human chronotype and forces to adjust. In addition, stress can spoil the quality of sleep. When you have a free day, go to bed when you feel tired, and see how many hours you sleep. You need a few days for a full recovery, and then a specific number of hours will be obvious. In addition, try to analyze and their other habits. Watch TV before going to bed? Do you eat late at night? You can not adjust the situation, if you do not think about what you do and how it affects your vacation.

Select the time to go to bed

Do not try to go to bed as early as possible - this is too vague a goal, so it is very difficult to reach it. Better plan everything in advance. Do you want to get up at seven in the morning? Do you know that you need eight hours to rest? Go to bed at eleven in the evening! Try to stick to the schedule, even on weekends. But sometimes exceptions are completely permissible, do not get upset with them.

Set the rules for the future

So, you started working on your habits. It's time to think over your evening rituals that will help you fall asleep. Maybe you should turn down the lights and turn off the TV one hour before bedtime. Also, try to never do anything related to work in bed. If you associate a bed with a job, it is very difficult for you to relax there. Do not do anything in your bed that bothers you.

Do not eat or drink alcohol right before bedtime

If you eat too late, you may experience heartburn that will spoil your sleep. The same applies to alcohol - alcohol prevents you from falling asleep, even if it seems that everything is reversed. The longer the break between food or alcohol and sleep, the better for your health. Try to always remember this.

Set aside gadgets half an hour before bedtime

This is advice, which many people prefer to forget, nevertheless there are quite good reasons for it. Blue light from the gadget screens prevents the body from producing melatonin, a hormone controlling sleep. As a result, you can not fall asleep, because your body is simply not ready for it.

Relax for half an hour or an hour before bedtime

Try reading a book or magazine that you like. It is important that they are not related to work. Write down your thoughts. Experts say that keeping a diary helps to cope with stress. Think of a hygiene ritual that will soothe you. Try to meditate. Experiment to understand what suits you best, and use it regularly to relax.

Do not go to sleep after dinner

Experts believe that sleeping after lunch only spoils your energy level. If you begin to dive into a deep sleep, and then wake up, you will feel tired. In addition, such a dream will not help you regain strength, if you did not get enough sleep at night.

Try to train or walk in the fresh air in the morning

When you go in the sunlight, your body stops producing melatonin and you get a boost of vivacity. However, the effect will not be worse from training in the second half of the day - just do not exercise right before bed.

Go camping to change your schedule

Perhaps most of all circadian rhythms are affected by natural light. If you have the opportunity, go camping. There you can climb with the sun and fall asleep at sunset, which will help you to regulate the schedule.

Stop worrying all the time because of sleep

Of course, it's easier to say than to do it, nevertheless people who are awfully awaiting the night and watching the clock until dawn begin to associate negative emotions with sleep. This can lead to chronic insomnia. Try to get rid of such associations. Do not keep the watch in your bedroom and do not lie in bed, if you can not fall asleep. Do not think that the lack of sleep - it's a disaster, think about what you can quickly fall asleep due to fatigue the next day.

Learn to relax

If you are worried about insomnia, your body begins to develop stress hormones, and the situation worsens. Learn to relax, controlling muscles one by one.

Change your view of sleep

This is an important two-part strategy. The first is cognitive. You need to change your view of insomnia. In many cases, people simply exaggerate the problem and feel that they sleep much less than they really are. The second part is the use of relaxation tactics. You can also help create an atmosphere that sleeps.

If you can not sleep, do not lie in bed

This is a very simple strategy: if you can not fall asleep, do not lie in bed for nothing. If you can not fall asleep more than twenty minutes, get out of bed and do something else, just do not use the computer, phone and do not turn on the TV so as not to worsen the problem. Experts are sure that such tactics can help to stop linking the bed with negative emotions. In addition, an easy lack of sleep simplifies the problem the next day.

Stop trying to sleep

This may seem ridiculous, but in fact, try not to fall asleep, it is better to try not to fall asleep. When you are lying in bed and trying to stay awake, without even worrying about not falling asleep, it's easier for you to relax and sleep. Experts believe that this tactic helps to get rid of anxiety, which prevents people suffering from insomnia.