General guidelines for sleep hygiene
admin
June 15, 2019
All about your health
- Observe sleep patterns. The best way to ensure a good night’s sleep and s consists in strict observance of his regime. To maintain the normal “run” your biological clock always wake up at the same time on weekdays and weekends, regardless of how much you cn and there.
- Reduce sleep time. A person usually spends more time sleeping than req of Dimo. Sleep, of course, a pleasant experience, but not for people suffering from insomnia.Paradoxically, reduced time spent in bed can significantly improve the depth and eff ciency sleep.
- Never force yourself to sleep. In many situations, etc. and helps rule: “If something does not work immediately, try again and again.” However, it is not suitable for sleep. The more you try, the less likely you are to get what you want. If one cannot fall asleep, it is better to rest easy watching TV shows, reading or listening to music, than to toss and turn all night in despair.
- Do not be afraid of insomnia. Many of those who suffer from insomnia, going to bed and in bed, have an obsessive fear of losing sleep. Insomnia is especially frightening on the eve of important events. In fact, one sleepless night, as a rule, does not affect the performance of short tasks, such as talks, lectures, exams or sports competitions. Only under very monotonous or dangerous work to worry about worsening their Nosta od used the next day.
- Do not solve problems at the time of falling asleep. Try to solve all the accumulated problems before going to bed or postpone their decision until tomorrow. You can even set a special “anxiety time” 1–2 hours before bedtime, when you think about problems. But after that, try to forget about them.
- Exercise regularly. Exercise is one of the most effective anti-stress agents. The best time to practice is from 17 to 20 hours. The optimal frequency is 3-4 times a week, the duration is 30- 60 minutes. It should, however, stop exercising at least 90 minutes before bedtime.
- Reduce consumption of stimulants. Usually, a person consumes daily a significant amount of caffeine contained in coffee, tea, various tonic drinks and chocolate. It is interesting to note that green tea contains more caffeine than black. The stimulating effects of caffeine reach a peak 2 to 4 hours after consumption. Try taking caffeine and caffeine-containing products at least 6 – 8 hours before bedtime and owls.
- Smoke less or quit smoking. Nicotine in cigarettes has an even more stimulating effect than caffeine. Quitting smoking can significantly improve sleep. At the very least, try not to smoke 2 hours before bedtime.
- Observe moderation in the consumption of alcoholic beverages. Small doses of alcohol (50 g vodka or 1 wine glass) have good calming effect, but increasing the dose up to 150 – 200 g of vodka can significantly reduce the duration of the deep sleep stages and determine Remount s Vista, unrefreshing sleep.
- Do not go to bed hungry or with a full stomach. Avoid eating food 2–3 hours before bedtime. Try not to eat at dinner foods that cause gas formation (nuts, legumes or raw vegetables). Also, do not go to bed hungry. Eat a light snack (banana or yabl about to).
- Observe the bedtime ritual. Before going to bed regularly suppl s actions aimed at mental and physical relaxation. This m of gut to be a warm bath to reduce the physical stress of exercise itself on the inspiration or listening to tapes with quiet music for mental pa with slableniya. Whatever method you choose, follow this ritual every night until it becomes a habit.
