The Rules of a Good Sleep: How to Improve Sleep Without Medication - Warped Factor - Words in the Key of Geek.

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The Rules of a Good Sleep: How to Improve Sleep Without Medication

Many underestimate the importance of sleep in our daily lives. However, sleep is the most important factor in our health, good mood, and metabolism. If you didn't get enough sleep today either and you want to raise your mood, then on the Casino Chat login website you can get a pleasant soothing gambling experience. 

In this article, we will discuss with you what rules should be followed to improve the quality of your sleep without medication.

The Rules of a Good Sleep

  1. Always go to bed and get up at the same time.

  1. Be physically active during the day, but avoid physical activity before going to bed. Exercise in the morning or afternoon, no later than 3-4 hours before bedtime.

  1. If you are used to sleeping during the day, then do it until 16:00. Daytime sleep should not last more than half an hour. Otherwise, the rhythm of sleep may be completely disrupted! If you often have a disturbed night's sleep, it is better to give up daytime sleep altogether.

  1. The temperature and humidity in the bedroom should be moderate. Ventilate the bedroom before going to bed. The bedroom should be completely dark.

  1. Relaxing music or audio meditation will help you fall asleep.

  1. Remove objects that make noise from the bedroom.

  1. Make sure that dinner is not too heavy. However, not everyone can fall asleep on an empty stomach. In this case, you need to have a little snack. It is not recommended to eat later than 1.5-2 hours before bedtime.

  1. In the evening, do not drink alcoholic and tonic drinks (coffee, tea, Coca-Cola). The intake of these substances is allowed in small quantities 4-6 hours before bedtime. Alcohol, even in small quantities, reduces the quality of sleep, so it is not recommended as a sleeping pill. Nicotine has a stimulating effect and prevents falling asleep.

  1. Do not eat fruits with a high content of vitamin C in the evening (kiwis, lemons, oranges, etc.).

  1. The bed should be as comfortable as possible (not too soft and not too hard). A well-chosen orthopedic mattress will help you fall asleep faster.

  1. The time spent in bed should coincide as much as possible with the time of sleep. If you woke up at night and can't sleep, you don't have to lie down and wait for you to fall asleep again. Everything turns out – on the contrary! Get up, move to another room and do a calm, relaxing, even boring thing (for example, iron your underwear or read a boring book). When you feel sleepy again (and not just tired!), go back to bed.

  1. The bed is only for sleeping and sex. Do not use it for other purposes. Eating in the bedroom and watching TV in bed negatively affect the rhythm of sleep.

  1. If you wake up early in the morning and can't sleep, get out of bed. Spend more time in lighted places in the morning and afternoon, especially in sunlight, and spend the evening in a quiet, calm, and not too-lit room.

  1. Walking before going to bed has a beneficial effect on sleep. Even simple walks around the house will help to relieve the emotional stress accumulated during the day and will save you from "scrolling" impressions.

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