Many of us simply want to sleep and eat during the colder months owing to the lack of sunlight. It only takes a few easy steps to prevent awakening from becoming a never-ending pillow fight.
Air out the bedroom
We advise airing the bedroom before going to bed because the ideal air temperature there should be around 20 degrees. Instead of going insane from the heat under a thin sheet, it is preferable to sleep under a warm blanket and breathe fresh air. Additionally, the body should be slightly chilled before bed, therefore it is preferable to take a cool shower in the evening before tucking in.
Avoid using a screen right before bed
We frequently experience insomnia because before going to sleep, we check social media, get caught up in urgent letters that must wait until the next day or aggressively surf through TV channels. Consider that you are watching a travel show, perhaps one about a trip to Dubai. The host has enthralling things to say about people’s customs, habits and entertainment. It shows their luxurious life: buying expensive yachts, private jets, luxury cars and suv for rent Dubai. Then he demonstrates how people can enjoy life by driving a rental suv through picturesque areas of the city. Because renting a car is so convenient, pleasant, and advantageous, it is difficult to not be delighted while using one. Agree that it will be challenging to get to sleep after seeing such a program. Make it a habit to turn off all electronic devices 1.5 hours before bedtime to regulate the hormone levels that affect sleep.
Avoid eating two hours before going to bed to keep your body in good condition and to help you sleep well without worrying. It’s true that it’s better to avoid getting hungry right before bed because it makes it hard to fall asleep. The most flexible solution is a quick veggie salad in the evening.
Make the ideal sleeping environment
Get at least one houseplant to improve the air quality in your home, as well as reduce stress, anxiety, and thus improve sleep quality. If you share a bedroom with someone else, agree that this is a sacred area where it is forbidden to work. It is not difficult to come to an agreement, the main thing is that you abide by this arrangement and use your bed for sleeping, not for work.
Avoid caffeine and alcohol
Caffeine-containing items should be avoided a few hours before night. Coffee, tea, soda, chocolate, and energy drinks should all be avoided after three o’clock in the afternoon. Herbal tea is a good choice if you truly want to consume something before bed. Ivan-tea or wild rose, as examples. They taste good and don’t have any caffeine. Additionally, rosehip increases immunity.
Avoid working out before bed
Every exercise is stressful. Stress hormones are released by the body in response to physical exercise. Additionally, it stimulates the central nervous system’s activity. Naturally, you will not fall asleep right away in this state. As a result, you should train in the morning rather than before night because it is more energizing. The body is also restored throughout the day.
Avoid sleeping a lot on weekends
A long weekend morning nap cannot pay off the debt that arises from a few days of lack of sleep. You will have to put up with this shortage and not be able to make up for lost time. There is no way a long morning nap can make up for the sleep you miss when you stay up late. If you must sleep for longer, keep it to no more than 30 to 45 minutes.
Make sleeping a top priority
Just as carefully as you plan the most important meetings and events, you must plan your sleep and be strict in respecting the time allotted for it. Our body is designed so that it is cleared of harmful substances after ten o’clock in the evening, and the immune system is restored to new work between eleven o’clock in the evening and two hours after midnight, so it is extremely important to rest during this period. Keep this in mind when setting your sleep and wake schedule. Let no one bother you during this period of time.
The duration and quality of sleep is important for our well-being. Not only performance or mood depends on this, but also the general state of health. So be sure to get enough sleep!