10 secrets of sound sleep

Good sleep is a guarantee that the next day will be successful and productive, so you will achieve significantly better results. It is known that there is no better rest than sleep. However, in the current frantic pace of life, many women can only dream of getting a good night's sleep. This situation can and should be changed if you adhere to the following rules on how to sleep soundly.

Don't try to sleep during the day. The maximum that you can afford is to take a nap for 15-25 minutes. However, if you know that you will wake up so quickly, it is better not to go to bed at all and not take risks.

Create a clear sleep schedule. Train yourself to go to bed and get up exactly at the same time, without concessions. At the same time, do not try to sleep off on the weekends. This will give very little effect, and you can ruin your schedule.

Don't eat before bed. It is recommended not to eat later than 4:00 before bedtime. Otherwise, your stomach will digest food, and the body will not rest at all. An exception can only be made for a small number of products, which are listed in the next paragraph.

Before going to bed, you can afford take some groceries, which have the effect of sleeping pills, due to the special components in their composition:

1. Banana
2. Milk
3. Chamomile tea
4. Oatmeal
5. Almond
6. Turkey
7. Grain bread

Arrange yourself a daily pleasant ritual. How to make good dreams? Thanks to this ritual. It can be reading a pleasant book with quiet music (only no Stephen King and the like!). You can also view beautiful pictures, soothing videos or clips, arrange an aromatherapy session, take a warm bath or read your favorite magazine. It can also be positive affirmations, visualizations and self-hypnosis. Everyone has their own way, so you should choose the best one for yourself. And be disciplined about it.

Before relaxing, some active people should learn to relieve stress after a busy day. It can be massage or self-massage, sex with a loved one, yoga, simple physical exercises at least an hour before bedtime, and similar techniques. Art therapy will also help relieve strong stress: draw your stress (you can in the form of an abstraction), and then tear the drawing into pieces or even burn it. You can also box a pillow. However, then do not forget to do relaxing procedures.

When does a person have the deepest sleep? It is believed that the most sound sleep is sleep in the third phase. Those. 4.5 hours after falling asleep.

Find out your ideal sleep time. For some people, 5:00 is enough to get enough sleep, for others, even 9 is not enough. The generally accepted optimal time is 7-8 hours. Although studies by some scientists show that since sleep phases last 1.5 hours, the optimal time is proportional to them - 6.5 hours. However, again, try to determine for yourself, guided by your own feelings, what amount is right for you.

What can I do to have good dreams? Don't think about anything. One of the most common causes of insomnia is that the brain suddenly turns on unprecedented activity at night. He begins to look for answers to all questions: from real life problems to historical events or scientific facts. You need to train yourself that after you lay down and turn off the light, nothing else matters. You can even repeat it to yourself like a mantra. Act like Scarlett O'Hara: you will think about it tomorrow.

Refresh your room. Stuffiness in the room where you sleep is one of the main causes of insomnia, sensitive sleep and nightmares. Make sure it's well ventilated and the room isn't warmer than 25 degrees. Also, do not sleep under an overly warm blanket.

Organize darkness. The room must be completely dark for the body to tune in to sleep. Close the window with curtains, turn off the computer, TV and the lamp on the bedside table.

Let's talk about how to wake up in the morning

First of all, in order to wake up normally at the right time, you need to set yourself up for the fact that you will wake up at the right time. Our brain is like a super-powerful computer. You can give the computer a program, an action that it will perform, and it will perform it. What is most interesting, you can do the same with your brain.

You need to program your brain so that he wakes up at the time you need. Thus, the brain clearly understands what it needs to do, it has a clear instruction and implements it. You should also understand that such programming may not work the first time, but it always works after 2-3 attempts, and with regular use of this technique, you can constantly and easily wake up at the right time, even without an alarm clock.

It is very important that you understand why you wake up in the morning and have a clear plan of action for the morning. If you have a day off tomorrow, and there is nothing to do in the morning, but you would like to wake up at 6 am, for example, you need to think about what you will do when you wake up and why you wake up at such a time.

Otherwise, the feeling from the evening that you can sleep a little longer the next day will be victorious. And you will not wake up in the morning at the right time. Therefore, you, first of all, must clearly understand for yourself what, for what and why, if there is no motivation, invent it.

Thus, when you program your brain to wake up in the morning, you will wake up a few minutes before the alarm. If you have nothing to do, or this waking up is not important for you, you will still wake up, but you will not get out of bed, but simply fall asleep again.

Motivation

As noted above, you must understand why you wake up in the morning. Work out for yourself a constant motivation that will stimulate you to wake up in the morning. What will it be? Will power development? Do you have important things to do in the morning? Make them your motivation. But in the long run, your motivation should be your goals, and what you do should bring you closer to realizing your goals.

When you wake up in the morning, remember why you are doing it, imagine your goal, imagine it as if you have almost realized it.

You can also challenge yourself. Need to wake up tomorrow at 5 am?) Prove if not weak, wake up tomorrow at 5 am and write about it here!

morning positive

I love the morning... Don't think, I'm not a masochist, it's just that my every morning is filled with positivity and joy... And thanks to this, the whole day passes with positivity and joy. Do something nice in the morning. Smile at yourself in the mirror, do some interesting and special exercises, meditate, develop, read, run...

Devote an hour to yourself. In no case do not think of turning on a computer, TV or radio at this hour ... The first hour of the day is purely yours, dedicate it only to yourself! And may this hour bring you joy, positive and benefit every day! When your mornings become special, you will wake up with joy to recharge with new positive. You will love the morning and life will be filled with bright colors. And it's cool :)

Also drink a glass of cold water in the morning, it will help the body wake up, start the brain well and in general gives a lot of benefits, you can write another article about this :)

How to fall asleep quickly

One of the easiest methods to fall asleep quickly is to lie on your back, relax and roll your eyes up under your eyelids. 2-3 minutes in this state, and you will fall asleep. The fact is that approximately in this state a person is at the moment of deep sleep. And when you do this, the brain thinks that you are sleeping, the body perceives it in the same way and, accordingly, you quickly fall asleep.

In order to quickly relax, you can strongly tighten all the muscles of the body at one moment, and then relax. You can experiment now on your hand. Clench your fist tightly. Hold this for 3-4 seconds and relax your hand. Do you feel how well your muscles have relaxed?

You can also imagine that you are immersed in a hot bath, as this relaxes all the muscles in your body. The more you can relax, the faster you will fall asleep.

I hope this article was useful for you, you will apply the techniques described here today, and you will certainly feel their effectiveness. Leave your comments and share it with your friends and most importantly, put it into practice. Otherwise, there will be no result. However, if you make a little effort, you will soon notice how incredibly your life can change after applying these simple techniques.

Good Sleep Rules: Video