Want a Deep Sleep? 9 Simple Ways To Get Rid Of Insomnia
1. SUPPLY TABLE NEAR THE WINDOW
Good sleep begins with the moment you wake up in the morning. This is because the amount of sunlight you get during the day has a big impact on the circadian system – an internal 24-hour scale that allows you to control many processes in the body. A study of the sleep quality of office workers showed that patients without access to windows received less exposure to natural light and, as a result, slept an average of 46 minutes less every evening. Direct sunlight in the fresh air for at least half an hour produces the greatest benefit.
2. COFFEE CAN HELP YOU BETTER SLEEP
With proper use of coffee can really help manage your body’s daily rhythm. Caffeine stimulates the production of cortisol, so coffee should be drunk first thing in the morning to stimulate the increase in cortisol. This can help set up a circadian time system to produce slightly more cortisol by day and less at night.
3. GO TO LATE NOT LATER 11 PM
To get the most out of sleep you need to go to bed between 9:00 and 11:00 pm. It is between 10:00 pm and 2:00 am that your body is in a state of natural melatonin growth. The goal is to increase your metabolic rate, to restore, strengthen and rejuvenate your body while you sleep.
4. PROTECT YOURSELF FROM TABLET AND TELEPHONE SCREENS
A 2014 study at the Women’s Hospital in Boston showed that reading on the tablet takes longer to get tired and feel sleepy at night compared to people who read the old-fashioned printed books. Most importantly, tablet readers also received less melatonin, they were more tired the next day, even if they slept for eight hours.
5. LAY YOURSELF TO NECK
If you and your partner are sleeping naked, you can reap the benefits of the anti-stress hormone oxytocin. Also known as the hug hormone, it has a calming effect and promotes good sleep.
6. HOW TO ENTER THE CLARK OF LARKS
People are created to live during the day and sleep at night, and there are some simple steps you can take to become a morning person. First, gradually change your sleep schedule. Than suddenly decide to get up at 6 am, when you usually get up at 8 am, change the schedule in gradual steps of 15 minutes from the time of waking up.
7. CORRECTLY PICK UP A CUSHION
Many experts argue that sleeping on your back is an ideal position because in this position the spine is correctly aligned. But this is not the case if you sleep on a huge pillow. And if you prefer to sleep on your stomach, place a small firm pillow under your stomach and thigh to reduce the strain on your back and neck.
8. BECOME A SPORT, BUT NOT LATE IN THE EVENING
When you exercise, you significantly increase your body temperature, and it may take at least four to six hours to return to your optimal sleep temperature.
9. PLANTS IN THE HOUSE VERY IMPORTANT
Properly selected plants can work wonders, significantly improving the quality of air in your home. Clean and fresh air is a pledge of good, sound sleep.