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8 rules of good sleep
1. Do not sleep on the old
Replacing the old, crushed, creaking bed with a new beautiful one, you add yourself 42 minutes of good sleep - this was the average result of an experiment conducted by the British organization The Sleep Council. And do not forget that the mattress needs to be changed every seven years.
2. Below is where
After 4 hours after you fall asleep, the body temperature will reach a minimum level (which is possible without any consequences for the body). This gives you a deep sleep. But if the room is hot, you yourself will not cool. Ensure the coolness of the night: 18 ° C - fine, above 24 ° C - no good.
3. And from your window
No need to tune the bedroom with opaque curtains. Better - the usual curtains, screens, blinds, through which the morning breaks. A natural change of darkness and light is a natural way to adjust the so-called circadian rhythm, thanks to which you fall asleep and wake up when necessary.
4. Subscriber is not available
Some researchers do not get tired to warn: the radiation produced by mobile phones is not harmless.At least because of him, you do not fall asleep as deep as you could, therefore you wake up not so much sleep. Turn off the phone for good.
5. Healthy mess
In childhood, you were taught to make a bed every morning? Enough, you're an adult. When the laundry remains unassembled, it is better ventilated, which is why it is not the most nutritious medium for the reproduction of any microorganisms like dust mites.
6. Night with sheep
Sweat well in the bath, in the gym,well and during sex. When you sleep, being wet is unpleasant. It is best to remove moisture from the body blankets and blankets of sheep wool and linen from natural fabrics. Worst of all - synthetic materials.
7. Do not forget to turn off
The picture on the TV or computer screen shines a bluish light in your sleepy eye, very similar to the daylight, sending a corresponding signal to the brain: sleep early, the day is not over. Orange lampshade desk lamp neutralizes this trouble, but better generally turn off all appliances.
8. There will be no light
Bright light before bedtime - this is no longer at bedtime, but instead of sleep. The sun, 100-watt lamps and a flashlight in the eye - all this can reduce the production of melatonin, the hormone responsible for your “shutdown”, by more than 50%. Two hours before bedtime, dim the lights in the house.For a change, you can, for example, install a regulator instead of a conventional switch - it allows you to turn off the light gradually, as in a cinema hall.