More than 60% of the world's population suffers from insomnia, that is, problems with sleep. Sometimes, insomnia is associated with diseases of the internal organs (heart, thyroid, and bronchus); in some cases, it may even be the only symptom of depression. However, more often, the cause of sleep problems is in the wrong schedule, overwork, and inability to distract from daytime problems. Sleep problems directly affect our physical well-being and the quality of life in general.
Useful Tips on How to Sleep Well
The hormone melatonin, produced by the pineal gland, helps regulate the daily rhythm of the human body. Shift work, frequent flights, and poor sleep affect melatonin levels. Therefore, to correct the internal clock, this hormone can be taken in the form of pills. Remember, you should consult with your doctor.
As it is known, a person needs to repeat the same action at the same time for 23 days in order to form a habit. Try to create your schedule in such a way. Follow the regime even on weekends, and after 23 days your body will become accustomed to the schedule, and you will fall asleep and get out of bed without any problems. Set the alarm not only in the morning but also in the evening. Install the program on your computer, which will inform you that after half an hour you need to stop working. Go to bed no later than ten or eleven o’clock in the evening.
Milk and dairy products can help you fall asleep faster, as they contain tryptophan, a substance that affects sleep. Tryptophan is an essential amino acid that is used by the brain along with vitamin B6, niacin, and magnesium to produce serotonin, which, in particular, mediates certain biochemical sleep mechanisms.
Hamburgers, fried potatoes, red meat, and similar food, rich in fats, will not let you fall asleep quickly. This is another convincing argument against these harmful products. Be wary of coffee, tea, and other beverages, as well as drugs, that may contain invigorating caffeine. If you have regular problems with sleep, you should generally eliminate caffeine from the diet.
A glass of alcohol before bedtime is not the best. Maybe the wine will help you fall asleep faster, but you will wake up more often, and the night rest itself will turn out to be of poor quality. Stay away from "heavy" food filled with all sorts of spices too. Intake of fluid, which is very necessary throughout the day, should be stopped for three or four hours before going to bed. Do not overeat at night. Otherwise, your stomach will work, digesting the food, and it will interfere with your sleep. Poor sleep is directly related to putting on weight.
How to Wake Up On Time
Limit stimulation of the brain for several hours before bedtime. Refuse from coffee in the afternoon, do not abuse tonic and energy drinks, and do not watch action programs on TV before going to bed. It is advisable to avoid stressful situations.
First of all, remember that to wake up early, you need to fall asleep early. This simple and ingenious rule is a pledge not only of early awakening but also of your well-being because a person needs a sufficient amount of healthy sleep to be energetic throughout the day.
Leave the evening work for the morning. It is proved that at 5-6 a.m. is the peak of our body’s efficiency. So why not take advantage of this time? Use your favorite melody as your alarm tone. It will make you wake up with positive emotions and give a good mood for the whole day.