Recommendations developed by experts from the World Souncil Society.
1. Go to bed and wake up at the same time
Many of us give ourselves concessions on weekends and sleep almost until lunch. However, scientists believe that due to such inconsistency, our circus rhythms are lost. It will help to improve the dream daily rise and retreat to sleep at the same time.
2. Make sleep breaks if you feel fatigue
A little a bit, you will find vigor again. However, take into account that afternoon sleep should not last longer than 45 minutes.
3. Give up bad habits
Experts advise not to drink alcohol and not smoke at least four hours before bedtime. Although these habits are best quitting once and for all.
Or Parrino professor of neurology.
Good habits positively affect the quality of sleep. And many studies show that the quality of sleep is much more important than its amount.
4. Reduce the use of caffeine
According to the recommendations of the World sleeping society, at least six hours before going to bed, it is necessary to stop using caffeine. Keep in mind that it is found not only in coffee, but also in tea, carbonated drinks and even chocolate.
5. Do not eat before going to bed
You can arrange a light snack. But four hours before bedtime, you should not lean on heavy, spicy and sweet food.
6. Do not play sports before bedtime
Experts insist that sports need to be played regularly. However, physical activity immediately before going to bed can harm its quality.
7. Choose comfortable bedding
If in the middle of the night you wake up from the fact that you are hot under the usual woolen blanket, then it’s time to change it. For the sake of your own health.
8. Ventify the bedroom
During the recently conducted study, it turned out that with an open window, the quality of sleep improves. If you have air conditioning, then select the temperature most suitable for sleeping. It should be several degrees below the usual.
9. Eliminate distracting noise and light
The electronics in the room may prevent you from getting enough sleep. For example, flashing digital clocks, a buzzing computer and, of course, an on TV.
10. Do not deal with extraneous business on the beds
With the help of a smartphone or laptop, we can easily respond to Imails, lying on the bed. However, this can lead to the fact that you will associate this place with work. Stop doing this. The bed is designed for sleep and sex.
Observing these rules, you will improve the quality of sleep, and also prevent its fragmentation and lack of sleep. The latter can lead to serious health problems, including mental disorders and cardiovascular diseases.
1. Go to bed and wake up at the same time
Many of us give ourselves concessions on weekends and sleep almost until lunch. However, scientists believe that due to such inconsistency, our circus rhythms are lost. It will help to improve the dream daily rise and retreat to sleep at the same time.
2. Make sleep breaks if you feel fatigue
A little a bit, you will find vigor again. However, take into account that afternoon sleep should not last longer than 45 minutes.
3. Give up bad habits
Experts advise not to drink alcohol and not smoke at least four hours before bedtime. Although these habits are best quitting once and for all.
Or Parrino professor of neurology.
Good habits positively affect the quality of sleep. And many studies show that the quality of sleep is much more important than its amount.
4. Reduce the use of caffeine
According to the recommendations of the World sleeping society, at least six hours before going to bed, it is necessary to stop using caffeine. Keep in mind that it is found not only in coffee, but also in tea, carbonated drinks and even chocolate.
5. Do not eat before going to bed
You can arrange a light snack. But four hours before bedtime, you should not lean on heavy, spicy and sweet food.
6. Do not play sports before bedtime
Experts insist that sports need to be played regularly. However, physical activity immediately before going to bed can harm its quality.
7. Choose comfortable bedding
If in the middle of the night you wake up from the fact that you are hot under the usual woolen blanket, then it’s time to change it. For the sake of your own health.
8. Ventify the bedroom
During the recently conducted study, it turned out that with an open window, the quality of sleep improves. If you have air conditioning, then select the temperature most suitable for sleeping. It should be several degrees below the usual.
9. Eliminate distracting noise and light
The electronics in the room may prevent you from getting enough sleep. For example, flashing digital clocks, a buzzing computer and, of course, an on TV.
10. Do not deal with extraneous business on the beds
With the help of a smartphone or laptop, we can easily respond to Imails, lying on the bed. However, this can lead to the fact that you will associate this place with work. Stop doing this. The bed is designed for sleep and sex.
Observing these rules, you will improve the quality of sleep, and also prevent its fragmentation and lack of sleep. The latter can lead to serious health problems, including mental disorders and cardiovascular diseases.