At night, wake up and look at the clock. You are spinning, but … you can not sleep. Most people need 8 hours of sleep on average. If we sleep less, we cannot cope with stress, the immune system does not work well and the brain does not think clearly.
At bedtime, limit your sugar and caffeine intake. Do not drink or smoke. Sugar can cause an insulin explosion, and you wake up from hunger. Caffeine and nicotine are stimulated, and after that it is difficult to calm down. Alcohol is depressive, and the quality of sleep is definitely worse.
Do not turn on the light
When you go to the bathroom at night, do not turn on the lights everywhere. It stimulates the brain to be awake. It doesn’t matter if it comes from the sun, a lamp or a computer. When you’re afraid to stumble in the dark, just light a lamp.
Shower or bath?
You can take a warm bath or shower after returning from work or before bedtime. Thanks to this, you can relax and sleep better. But if you took a bath in the morning, and in the evening you just started to take a shower and woke up at night, give up the idea. You give a signal to the brain to be active, like in the morning.
Read and listen.
Remember how you fought sleep when you read a book, a textbook, or listened to a quiet melody? Here is an example of this. But do not read the exciting thriller and do not listen to aggressive music, because it stimulates adrenaline, and hormonal failure occurs as a result.
Do not eat anything
If you think that you just need a snack at night, you are mistaken. Perhaps this one night, yes, but your brain will get used to eat at the same time, and you will not be able to sleep next night. The brain and body will wait for food, and you will not fall asleep.
Relaxing the body can also relax the mind. Thus, taking a few long deep breaths, you will reduce the tension of your body, and the brain will calm down. This is a technique that reduces muscle tension, focusing on releasing one muscle group at a time.
When you are tired, because you did not sleep at night, do not lie down during the day, because the body is getting used to it. The body will ask for a nap during the day, and at night you will not fall asleep as you would like.
You interfere with television do you like to watch movies in bed? It is not surprising that night sleep is worse than those who do not. Television can have an adverse effect on sleep and cause insomnia. Television programs stimulate psychologically and suppress the production of melatonin, a hormone that is necessary for good sleep. The same with internet browsing and games.