With the current lifestyle, getting eight hours of sleep into line becomes more and more difficult. The amount of time you have to sleep is reduced from night tonight, at the expense of your health. However, it is possible to optimize your sleep duration according to a few tips.
Impose personal rules
Finding sleep is more than just getting into your bed and closing your eyes. In today’s environment, the technique of counting moments is no longer a recipe. Fortunately, there are several ways to sleep well and wake up fresh and rested the next morning. If you don’t know how sleep works, start learning how to bring it in.
The fastest style is sports and physical activities. When your body is exhausted, it asks you for a rest phase to recover well. You will find at this point that you do not need to seek sleep, it will come naturally, and you will have to enjoy it.
Also, to make sure that Morpheus is always there, try to establish a bedtime ritual to help you sleep like a baby (who sleeps, of course). For example, you can impose yourself on always sleeping at a fixed time. If you stick to it, you will realize that you will fall asleep even elsewhere as soon as this hour rings.
If you didn’t sleep well the night before, don’t hesitate to take a nap to make up for that sleep debt. About 20 minutes may be enough to remove heavy eyelids during the day. In return, if you have had to sacrifice an hour of sleep because of a job to be completed, for example, your microphone can take up to two hours for extra time. However, forget about this idea if you haven’t slept well because you’re an insomniac. Sleeping during the day will only make your night ordeal worse.
To sleep better, opting for a little relaxation before sinking into your sheets can help. For example, you can take a relaxing bath or treat yourself to a massage session. You can also let soft music play muted and automatically schedule it to stop after a few minutes. This will prevent you from getting up or performing any operation that may wake you up completely.
By the way, if you want to know how to sleep when sleep has been disturbed, and you wake up in the middle of the night, the answer is just as simple. Get out of bed and choose an activity to do until you get back to sleep.
Improve your diet
The relationship may not seem obvious at first, and yet the meals you eat are the best way to sleep. For starters, no matter what the load level of your schedule, think about changing what you’re taking. Don’t condemn yourself to a systematic sandwich between noon and two. On the contrary, opt for a varied and colorful enough plate every day to bring all the necessary nutrients to your body. In other words, a balanced meal is an essential ingredient for restful sleep.
In addition, the style of food also answers the question of how to sleep well. In general, apart from a balanced lunch, a quality evening meal is one of the tips for sleeping an entire night. As a result, avoid going to bed without dinner. The empty stomach may wake you up in the middle of the night, and sleep will go away. On the other hand, a too hearty dinner can eventually make digestion last, and you may experience the unpleasant sensation of acid reflux.
Finally, avoid alcohol and excitement at the end of the day, as they do not mix well with a desire to sleep. Although the former is conducive to falling asleep, it brings in return many inconveniences that will disturb your rest, such as sleep cycle disorder or snoring. The exciting ones, on the other hand, remain quite explicit. Your nerves will take time to relax, which results in a delay in the arrival of sleep because Morpheus will not open his arms until you are no longer excited.
Rearrange your environment
Contrary to what you might think, too much sleep is far from beneficial. To find out how to fall asleep without wasting time, you can start by redeveloping your room. Remove anything that might weigh down the atmosphere, as it must be airy, calm, away from excessive lights. It will be easier for you to turn off a bedside lamp on your nightstand rather than having to get up to reach a wall switch.
In addition, choose furniture that brings you rest, relaxation, and comfort. Make sure your bed stays strong. An unpleasant squeak that occurs at the slightest movement can prevent you from sleeping quickly and delay the various cycles of sleep in succession. For comfort, also consider changing your mattress regularly. In another context, book your bed for two main activities: sleeping and making love (more reason to choose a bed that does not creak and a comfortable mattress).
It should not become a field to compose your laptop or stay for hours in front of your TV station. Electronic devices should also be banned in the chamber, as they interfere with melatonin or sleep hormone production. Adopting this principle also teaches how to wake up well. Indeed, without electronic devices nearby, you do not impose the smartphone’s radiation on eyes that have just opened.