Bedtime routine
To sleep less and feel the cheerfulness in the morning, you need to remember and execute simple rules to sleep. First and foremost, you should never go to bed with a full stomach. If the body will digest the food quickly to sleep will not work, and it was fast falling asleep ensures a deep and sound sleep. Besides digesting food, the body spends energy that could accumulate in a short time of sleep.
For an hour and a half before bedtime it is desirable to walk down the street in the fresh air. Disturb the tranquillity of body, and, consequently, his ability to sleep soundly, maybe viewing action movies or the news. This is better to abstain. Before going to sleep is to take a bath or shower so that the muscles relaxed.
Another checked with childhood a way to calm down is a glass of warm milk with honey, which is much more effective than any pill. Infusions and decoctions of the sedative herbs will relax not only the body but also the mind before sleep.
The time and place to relax
Very important for a healthy and sound sleep are the room and bed. It is much better to sleep in a cool ventilated room than in a stuffy room. In summer, the window can be opened throughout the night, in the winter you can ventilate the room immediately before bedtime. Better then to heat the fresh humid air than sleeping in a warm and stuffy room.
The bed and mattress should be comfortable, preferably orthopedic. This also applies to the pillow. Being a long time in an uncomfortable position, the body is not resting. And when you Wake up, you feel even more tired than the day before.
Bedding should be clean and smelling nice is a pledge of good rest for your skin. In addition, it is very important to the fabric of linen was natural and breathable.
The optimal time for sleep is between 22.00 and 6.00. Of course, to "owls" and "larks" preferred different hours for rest and wakefulness, but in a specified period of time, the body most quickly recovers and stores energy.
Another wish to sleep time is the constancy of habit – that is to go and stand preferably at the same time as the weekdays and after hours. Over time, the body becomes accustomed to this regime and will myself to Wake up at the right time. And the main thing – to Wake up fresh and filled with energy.