Our health, beauty and attractiveness depend on many factors, but the most important factor is healthy sleep. If you do not get enough sleep, it will lead to the appearance of wrinkles, dark circles under the eyes, irritability, drowsiness, increased fatigue and even hypertension. The duration of night sleep should be about 8 hours a day, but in today’s world, most people sleep 5-6 hours or even less.
In order to sleep well, you need:
– silence in the bedroom;
– the bedroom should be completely dark;
– quality bed linen;
– before going to bed, ventilate the room;
– before going to bed, take a warm bath;
– turn off the clock in the bedroom;
– do not watch TV or use a computer or laptop in the bedroom;
– do not drink alcohol;
– do not go to bed on an empty stomach and after overeating, too;
– do not smoke or drink coffee before going to bed.
In order to become more attractive and more productive, you should go to bed and wake up at the same time, because melatonin, a growth hormone, is produced in the body during sleep. It stimulates the production of collagen, which is produced only during deep sleep.
Create a ritual for yourself, for example, a bath with aromatic oils or herbal tea in the evening, anything that calms you down. Thus, you will help the body to fall asleep quickly and sleep soundly and peacefully.
It is very important whether a person sleeps on a comfortable bed and mattress. The mattress you sleep on should not be too soft. Also, a lot depends on the position in which he sleeps. The spine must be straight, otherwise the functioning of internal organs will be disturbed, oxygen starvation (hypoxia) will begin, which can lead to many diseases.
The food a person eats shortly before bedtime has a significant impact on sleep, it is better to avoid eating spicy and fatty foods, red meat and eggs before going to bed. Do not drink drinks that have a diuretic effect before going to bed. For dinner, it is better to eat pasta and bakery products, vegetables and fish. You can eat 2 hours before you go to bed.
The so-called chronic fatigue syndrome has a very large impact on sleep. If you have noticed that you feel tired and sleepy every day for three or more months, consult a doctor, because it may turn out that you have exactly this syndrome. If you do not get rid of it in time, mental disorders and depression may develop.
Also, in order to sleep soundly and fall asleep quickly, it is necessary to stay awake during the day. If you are sleepy and cannot concentrate and be productive because of this, try not to lie down to take a nap, but to take Armod or Artvigil. These medications indirectly block the reuptake of dopamine in the brain to promote wakefulness and clarity of thinking. Unlike other stimulants that affect the central nervous system, they do not inhibit motor function, allowing you to carry on about your day with increased focus and energy to accomplish your tasks.