How to learn to live in mode

The time required for proper sleep is inherent in the human body at the genetic level. If you do not get enough sleep, the person will feel overwhelmed. Therefore, it is very important to live in a regimen and provide your body with proper sleep.

How to set up a mode

To get a good sleep routine, you need to go to bed every day at a specific time. And do not make a distinction between weekends and weekdays. The same goes for waking up in the morning. If you adhere to this principle for a month, then it will become a habit and the body will be ready for sleep at the right time.

Dinner should be at least 2-3 hours before bedtime. It is undesirable to drink alcohol before going to bed. At first it will seem that after taking them it is not difficult to fall asleep, but there is a possibility that, having woken up in the middle of the night, it will be problematic to continue sleeping.

Regular physical activity also promotes sound sleep. But it is worth remembering that playing sports tones the body, so the morning hours are considered the best time for them. 3 hours before the planned bedtime, you should stop any active physical activity.

The sleeping place should be designed exclusively for sleeping. It is not advisable to watch TV, read or eat in it.

You can attend various trainings or seminars that teach relaxation techniques. They can also learn how to quickly establish sleep after stressful situations.

How to get sleep

It is necessary to create a certain ritual before going to bed. By performing the same actions day after day, a reflex will be developed, and the body will prepare for relaxation and rest.

To normalize sleep, you should abandon the habits of watching TV and sitting at the computer just before going to bed. Looking through the rapidly flashing pictures, the brain strains and analyzes the newly received information. Therefore, it will be much harder to fall asleep. Better to take the last hour before bed, listening to relaxing music or taking a bath.

Massage with soothing movements is also one of the relaxation methods. To achieve the desired effect, you should alternate stroking with superficial rubbing.

Traditional medicine can be used to calm and relax before bed. You can take a valerian root tincture. Chamomile and lemon balm have a milder effect.

Oregano is a good remedy for overstimulation, but it should be used with caution. It is contraindicated in women during pregnancy.

Peppermint has a beneficial effect on the central nervous system, relaxes and calms the body.

To restore the body after a strong stress thyme will help. It will restore sleep and strengthen the body's defense system.

You can also use fees from these herbs. You can make them yourself or purchase ready-made kits. But before using them, it is necessary to study the instructions for their use, since they may have contraindications.

It is not recommended to use special medications on your own, as they can cause addiction and worsen the condition. They can have side effects and are powerful drugs.

What time do you need to go to bed

Sleep experts agree that you should go to bed no later than 10 pm. This is based on the physiological rhythms of the functioning of the whole organism.

At 18 o'clock in the body there is a peak of activity and nervousness. Starting from this time and up to 20 hours, a person is able to perform any kind of work, both physical and mental. After that, excitement accumulates in the body. If you continue to be active, the body will be overexcited, which will lead to a long process of falling asleep.

After 21 hours, the metabolism slows down, which contributes to falling asleep and healthy sleep. Therefore, a time of about 22 hours is optimal for going to bed.

How easy it is to wake up

To wake up easily in the morning, you need to create a comfortable environment around you.

A pleasant melody should be set on the alarm clock. You can use uplifting and rhythmic music. After some time, the alarm clock will remain only for safety net, since the body will get used to it and will wake up without any help.

Immediately after waking up, you should sort out all the things planned for this day on the shelves.

It is advisable to prepare delicious favorite dishes for breakfast, even if they are not particularly healthy food.

How much sleep do you need

For an adult, 8 hours is enough for a good sleep. But each organism is individual, so there are people who need 4 hours to fully recover. And for some, on the contrary, 11 hours of sound sleep will not be enough.

Observations need to be made to determine how much sleep a particular person needs. It is necessary to note the time of going to bed and the morning hours of awakening, and you must wake up on your own without an alarm clock. After calculating the sleep time, the experiment should be repeated several times. Average results will be an indication of the number of hours you need to get adequate sleep.

Taking into account the clarified time frame, if necessary, you should adjust your bedtime.