In today’s world, everyone knows how important a long, sound night’s sleep is. Lack of sleep has a bad effect on the heart and blood vessels, provokes an increase in blood pressure, impairs concentration, productivity, and makes a person sleepy, tired and irritable. And constant fatigue in combination with daytime sleepiness has a negative effect on work capacity. Systematically sleep-deprived people are often overweight, have skin problems, and look tired and aged. How can you normalize a night’s sleep, make it restful, make it easier to wake up in the morning, and be energetic and active throughout the day?
- Hot shower in the morning and evening.
In the evening before going to bed, such a shower will help to get rid of nervous tension and fatigue, help to relax and calm down. In the morning, it inspires cheerfulness no worse than a cold one. Besides, not everyone is ready to take a cold shower, especially in winter.
- Do not eat an hour or two before going to bed.
As a last resort, you can eat something low-calorie, for example, an apple or yogurt, because the digestion of food leads to the outflow of blood from the brain, which leads to the feeling of exhaustion in the morning. But it is necessary to have breakfast, as it will help you to be energetic and active before lunch.
- Do sports.
Physical exercises help strengthen immunity and improve blood circulation. Tired of physical exercises, you will sleep much better. However, evening exercises can lead to excessive excitement and vigor, which will negatively affect your sleep. It is better to warm up in the evening. In the morning, after you wake up, it is also better to just warm up. Too intense exercises in the morning can lead to stretching of ligaments and tendons.
- Fresh air.
It is necessary to ventilate the bedroom both in the morning and in the evening. Also, daily walks in the park or square will be useful. Oxygen helps you sleep soundly and peacefully and fills you with energy and cheerfulness for a long time.
- Healthy food.
Frequent consumption of spicy and sweet foods, as well as certain beverages (such as coffee, tea, and alcoholic beverages) can lead to insomnia. Also, overeating can cause insomnia and feeling tired and sleepy during the day.
- Comfortable bed.
It is necessary to make sure that you spend a third of your life on a good bed, a quality mattress and natural bedding.
- Do not fall asleep while watching the news on TV or a movie on the computer.
Falling asleep while watching a movie, a person does not calm down even during sleep. In this case, a person will often wake up during the night, and will feel sleepy in the morning.
- Sleep in the dark.
In the dark, the body produces the sleep hormone melatonin. Light interferes with its production, which leads to feeling tired in the morning and sleepy in the afternoon.
- Do not nap during the day.
Napping during the day makes it hard to fall asleep at night. If you feel very sleepy, take Armod or Artvigil. They increase your wakefulness, clarity of thinking, and concentration which allows you to tackle and accomplish your tasks much more easily.