How to have a healthy sleep

healthy sleep

The rhythm of modern life, constant, sometimes excessive, busyness, daily stressful situations can lead to disruption of healthy sleep. All this leads to the accumulation of fatigue in the body. One day it turns into overtiredness, which is very difficult to fight and get rid of. As a result, a person chronically lacks sleep. Waking up in the morning after a night’s sleep, he feels tired because he hasn’t rested. He has a bad mood, concentration and well-being all day. The productivity of such a person is significantly reduced.

What should be done in such a situation and what should be done in order to have a healthy sleep?

Undoubtedly, it is necessary to get rid of the factor that contributes to sleep disturbance. It is necessary to determine the cause of insomnia. If this condition is repeated constantly, you need to contact certain specialists. It can be a neurologist or a psychotherapist. It is necessary to normalize sleep with the help of the advice of medical specialists and a psychologist.

General advice

1. Sleep hygiene involves falling asleep and getting up at the same time every day. Thanks to this, a person falls asleep faster.

2. In order to recover after a busy day, the body needs a sound sleep of at least seven hours. It is better if you have an orthopedic mattress and pillow, which you can choose both online and in store showrooms.

3. It is important to sleep at night and stay awake during the day, not the other way around. These are biological rhythms, which should be included in the daily rhythm program of a person. A number of hormones in the body are produced only at night. If you have significant daytime sleepiness, take Modalert or Modavigil.

4. The room for sleeping should be dark. In the absence of light, the production of melatonin takes place – a hormone responsible for relaxation processes, and therefore for sleep.

Tips related to nutrition

1. Before going to bed, you should not consume energy drinks, for example, coffee.

2. You should never eat 1-2 hours before bedtime. Otherwise, it will be very problematic to fall asleep. The brain will send impulses to the stomach, because the food needs to be digested. In such a situation, it will take a long time to fall asleep.

3. You should get used to having dinner at the same time and it should be no later than 4 hours before bedtime.

Room conditions

The conditions of the room where you will sleep at night are important.

1. The temperature should be comfortable for sleep. It should not be too hot, but at the same time it should not be cold.

2. The room must be ventilated before going to bed. It will be very difficult to fall asleep if the room is stuffy.

3. The bed should be soft and clean. It is preferable if the bed linen is made of cotton.

Also, it is not recommended to watch too emotional or scary movies before going to bed.

Following these simple tips will allow you to normalize your sleep. If these measures did not improve your condition, you should consult a doctor.