12 Rules of a Sweet Sleep

Do you want to get tired of sleeping and catch up before a new year of work? Great idea! Good sleep is the secret to health. But take care not only of how much you sleep but also of the quality of sleep! Here are 12 rules for a good night's sleep.

 1. Go to bed before 22:00

We understand that the pace of the contemporary city requires you to go to bed late. But it doesn't cost you anything to try! One hour of sleep before midnight is equivalent to two hours of sleep after 00:00. If you want to get enough sleep, go to bed as soon as possible.

2. Sleep 7–8 hours

How many hours of sleep are needed is individual. For some 4–5 hours is enough, and for others 10 are few. It all depends on the purpose and the way of life.

But on average I recommend sleeping 7–8 hours. Insufficient sleep causes changes in the mechanisms that control appetite and energy consumption. As a result, people who sleep poorly are more likely to be obese than their good-sleeping friends.

3. Do not eat anything 4 hours before bedtime

A late diet guarantees that your body will not rest, but will take care of digestion.

4. Do not sleep on an empty stomach

Being crushed by the feeling of hunger you will not have a deep sleep, so if you feel discomfort in your stomach, eat something light before bed. For example, not too sweet fruit or a glass of kefir.

5. Do not consume tonic drinks in the second half of the day

They are attributed to tea, coffee, and orange juice.

6. Undress

The fewer clothes you have, the deeper your sleep will be. But if you are used to sleeping in clothes, then put on a simple pajama made of natural and soft fabrics. Prefers dark cotton or linen monochrome bedding.

7. Ventilate the room before bed

Fresh air is needed for deep sleep, so ventilate the room every night. The ideal temperature for sleep is a maximum of 21 degrees. Choose a suitable blanket so that it does not freeze, but leave the head to cool.

8. Get used to scheduling sleep

Do the same thing every day before bed. In two weeks, the body will perceive this as a signal of action, or rather inaction, and will be ready to fall asleep quickly and sweetly.

9. Respect the regime

The contemporary man works 5–6 days a week, that's why he wakes up at the same hour. The sleep pattern, established during the week, is disrupted during the weekend. Strive to go to bed and always wake up at the same time, then you will fall asleep easily and deeply.

10. Sleep in pairs

Researchers have shown that sleeping with your loved one is sweeter and deeper than being alone. The keyword is "with your boyfriend."

11. Trust your body

Get out of bed as soon as you wake up. Don't lie in bed. Awakening indicates that the internal organs and the brain are ready for an active day. If you hesitate a few times for five minutes, you can choose with a headache and a state of lethargy for the whole day.

12. Avoid physical exertion before bedtime

End intensive training at least 3 hours before bedtime. A light walk, quiet yoga, or pleasant stretching are also suitable 1–2 hours before bedtime. These worries, on the other hand, will calm the nervous system, relieve tension and prepare the body for a good night's sleep.

Remember: Take care not only of how much you sleep but also of the quality of your sleep!