The hour-long shift is a cruel change for most of us, which is signed off on sleep in the first place. We have six guaranteed tips for you to help you sleep in pink.
Time changed again tonight, and the watch moved an hour ahead, a noticeable hit to the biorhythm. Sleep is the most at risk. It's a free Monday, but Tuesday morning could be a busy one. It pays to repeat the main principles of sleep hygiene combined with the wise of our grandmothers, and the clock chachra will not touch you.
1. Go to bed on time
Even if the biological clock signals to you at 10:00 p.m. that it's too early, make yourself in bed. Try to go to the hay at the same time as you are used to, although still best already sleepy. In addition to going to bed on time, you will be better off on a new spring diet. Moreover, new surveys show that people who have enough sleep have more control over their weight. Sleep in adults promotes the processing of nutrients from food, and in young and adolescent individuals promotes growth. Sleeping irregularly or less gives the body the opportunity to have a greater need for food intake.
2. The bed is not a living room
In order for you to sleep well, it is necessary to adhere to the principle that the bed is only for sleeping and sex. Don't bring crisps, nuts or fruit into it. The food belongs on the table. Even a book isn't the right thing to do when you need to rewind your internal clock. If you read an interesting book, your inner mind clock will signal that there's still plenty of time to delay your sleep. The biggest sleep scare is a computer and a TV in the bedroom. Setting a timer on your TV is nice, but it won't put you to sleep, it's more like forcing you to watch. For a healthy and good sleep, you should not have any electronics. The biggest killer is the Internet. If you want to sleep really well, you should stop browsing an hour early.
3. Leave the problems for the morning
You also decide your sleep by what you do or deal with in the evening. It's very stupid to start solving an important problem or conflict before bed. Instead of sleeping, you will then spend long hours thinking about how and what you should or should not tell anyone. You'd better play your favorite relaxing music or some audiobook.
4. Don't eat or exercise
In order to go to bed on time, you need to adjust the program all day. Adapt to a new time. Although you won't be hungry yet, serve yourself dinner on time. Forget fatty foods, hamburger and pizza, which will overload the digestive system too much. Broccoli, cauliflower, beans won't do him much good to sleep. And also watch out for celery, which is strongly diurete. Immediately before going to bed, you should not eat or exercise. And at least four hours before bedtime, it's not good to drink coffee, coke or any other caffeinated drink or alcohol. Caffeine stimulates the nervous central system, and alcohol in turn disrupts the stages of sleep in which the body regenerates. Smokers should also give up cigarettes before going to bed.
5. Clean and cool
In order to sleep well, it is best to keep the temperature around 18 °C in the bedroom, and just before going to bed it is good to ventilate. The bed should be nicely groomed and clean. Just enough to appeal to you. You should not have too many pillows under your head, otherwise you are saving yourself for problems with the cervical spine. Correctly, the pillow should support the head, so that the neck muscles are not burdened in any way. Equally important is pyjamas, which should be pleasant and do not strangle or scratch anywhere.
6.Bet on herbs
It is very good to observe the daily ritual before going to bed. Someone is well treated with a cup of warm milk, others can not be allowed on the herb infusion. For example, lemon balm is very reliable. In addition to summoning sleep, it can soothe heart palpitations, soothe neuroses and relieve depressed moods. Make yourself a cup of tea before going to bed. You buy real lemon balm in any healthy diet, and two teaspoons of dried nati is enough per cup.