How to Improve Adult Sleep: Useful Tips

The presence of sleep does not mean that the rest is in accordance with all standards and provides a person with a supply of vigor for the coming day. Many people suffer, waking up several times at night. Many factors influence this, including the psychoemotional state, the mode of work, and even nutrition. If you are unable to fully rest at night, consider ways to help improve sleep.

Observe sleep hygiene

1. There are certain rules that must be followed before going to bed. Always go to rest at the same time, do not shoot down the mode. It is better if you go to sleep between 22.00 and 23.00 hours.
2. Do not forget to open the windows in the room for ventilation, fresh air tends to sleep. Or take the habit of taking a half-hour walk before you go to rest.
3. Install a thermometer in the room, always observe the temperature conditions in the room. Stick to your average or 1-2 degrees lower.
4. Hygiene is not only the basic recommendations for airing and the right time for sleep. Do not eat immediately before going to bed. If you are hungry, drink a glass of kefir half an hour before bedtime. The last large meal should be at least 4 hours before rest.
5. Choose a comfortable sleeping position. Ideal - on the side or back. It is also worth paying attention to the bed, it is good if the mattress and pillow are orthopedic. They will provide you with spinal support and a comfortable uninterrupted sleep.
6. It is proved that it will be faster to fall asleep if you sleep in clean, spacious pajamas or naked. Before going to bed, take a hot bath with aromatic herbs or take a dip in the shower. Freshness will help calm you down quickly.
7. Make sure you are comfortable getting tired at bedtime. You can go to the gym in the evening, walk with the dog or just exhaust yourself with household chores. Slight fatigue will improve sleep quality.
8. Do not listen to loud music, do not watch scary or too funny films that will not let you fall asleep later. Before resting, do not drink plenty of water or other liquids, so as not to run to the toilet every time.

Turn off the light 2 hours before rest

1. If you know for sure that you have trouble sleeping, get ready to rest in advance. Turn off the lights or set a nightlight to create a muted atmosphere. You can install some scented candles that help soothe.
2. The darkened room will send a signal to the brain that it is time to sleep. You will first feel a slight weakness, and then doze off altogether. Naturally, before these manipulations you need to ventilate the room and get a little tired.
3. A few hours before the rest, do not use gadgets (tablet, smartphone, etc.), do not watch TV. Better read a book or dream. Electronic devices generate anxiety by affecting the eyes and brain.
4. If your room has too many sources of harsh light, for example, a power switch, a phone charger, a computer, a clock with a luminous panel, cover all these devices. Bright light will break through your eyelids, you will not be able to sleep soundly.
5. It is better to curtain the windows with blackout curtains through which light will not break through in the morning hours. If this is not possible, wear an eye patch in advance. In addition, modern dressings are saturated with aromatic herbs that enhance sleep.

Fall asleep to quiet sounds

1. If you cannot fall asleep in complete silence, add muffled sounds. Download the sleep application on your phone that will make the sound of waves, light breeze, birdsong. Unobtrusive sounds will help you relax.
2. Studies were conducted that proved that such sounds not only soothe, but also drown out extraneous rustlings. This is especially true for people who cannot fall asleep due to household members or pets awake at night.
3. There is such a device, which is called a white noise generator. With it, you can tune a certain frequency and get a kind of rustle. It lulls and allows you to quickly fall asleep.
4. To doze off, you can turn on monotonous music without any sudden transitions. This style is called "Ambient." With such a melody you will get bored and fall asleep. Be sure to set the timer so that the music turns off after an hour and a half.
5. If you have friends who, without a twinge of conscience, can call at night and interrupt sleep, put the phone in silent mode. Also turn off vibration if you are not waiting for a call. Get enough sleep, then call back all morning.

Consume vitamins

1. There are certain vitamins for people who have trouble sleeping. You can buy the complex at the pharmacy. You need to focus on B-group vitamins, they are aimed at normalizing the nervous system.
2. Eat nuts, chicken and beef liver, cereals. These products reduce anxiety, stimulate blood circulation in the brain. Vitamins A and E are also useful.
3. From drinks it is also worth giving preference to black not strong tea with honey and lemon. It is useful and warm milk with honey drunk before bedtime. All cocktails and teas are consumed in small sips.

Sleep naked

1. Studies have confirmed that sleep will be stronger if you sleep naked. Thus, the body temperature does not jump, a person finds peace and completely gets rid of discomfort.
2. It is advisable to choose a dense blanket rather than a light one. It presses the body, creating a certain sense of security and comfort. In this case, the pillows should be hard and the bedding should be clean.
3. During sleep without clothes, you should not cover your head and arms; you can also release one leg and put another pillow under the knee. Always keep your feet warm; if they freeze, you wake up.

Use healing herbs for sleep

1. Many people know the unique properties of herbs that positively affect the psycho-emotional background of a person. As a result, the body can completely relax and get rid of increased stress. It is enough to brew raw materials in a classic way to benefit.
2. During steaming, useful substances and necessary enzymes for the nervous system are released from herbs. Thyme contains essential oils, tannins, saponins and fatty acids. A brewed drink has a positive effect on the whole body.
3. If you decide to brew motherwort, then the medicinal herb will produce a sedative effect. Raw materials perfectly prevent cardiovascular diseases.
4. As for valerian, alkaloids and essential oils are present in its composition. Active enzymes perfectly calm nerves. Herbal collection is effective for insomnia and nervousness.
5. Also in the fight against bad sleep will help decoctions based on hops. The plant contains antioxidants and phytoestrogens. Such enzymes have a sedative effect on the psyche.
6. No less effective in such a situation would be a collection with lavender. In most cases, plant ether is used to solve sleep problems. Lavender oil is treated with bedding. Soon, anxiety and irritability disappear.
7. Peppermint has proven itself well. It is enough to inhale the aroma of the plant, as a bad mood will disappear immediately. Positive raw materials affect the mental state of a person.You can calm down and find peace in a short time.
8. In some cases, you can drink hawthorn infusion. In folk medicine, the fruits are brewed and used as an astringent. The composition perfectly cleanses the blood of toxins and toxins. In addition, the excitability of the body is markedly reduced.
9. To calm the nervous system, you can try a drink based on calendula. The plant also has a bactericidal effect. Together with lemon balm, the decoction will help eliminate migraines, fight ischemia, dysbiosis and nervousness.
10. No less effective in the fight against bad sleep is a pharmacy chamomile. The plant is rich in biologically active enzymes. The drink has antispasmodic, sedative, anti-inflammatory and anesthetic effects on the body.
11. Remember, if you decide to collect herbs yourself, you need to carry out the procedure in environmentally friendly conditions. Further, the herbs are enough to brew like ordinary tea. Raw materials can be easily purchased at the pharmacy.
12. Herbs are sometimes combined in equal proportions and brewed. A small amount of honey is recommended. On average, the course is only 3 doses. It is enough for you to drink a portion of the drink half an hour before bedtime. As a result, sleep and the nervous system normalize.

Eat foods to improve your sleep

1. It's no secret that the body draws the necessary substances from the products that we consume. From this we can conclude that the quality of sleep and well-being in general directly depend on the components of the diet.
2. To normalize sleep, it is recommended to drink drinks based on medicinal herbs more often. In addition, bananas, almonds, milk, oatmeal and honey do an excellent job with insomnia. To fall asleep without problems, do not eat 2 hours before rest.
3. Lay on potatoes, sea fish and cocktails, hard cheeses, cauliflower and broccoli, carrots. One hour before going to bed, drink tea with rose hips or mountain ash.

Improving sleep in infants and the elderly

1. In order for a baby to sleep without problems, various factors must be taken into account. In most cases, the child cannot fall asleep due to feelings of hunger, flatulence, cutting teeth, temperature in the room and freshness of air.
2. It is enough to eliminate such causes and the baby will fall asleep soundly without problems. As soon as you lay your baby, you can have a relaxing massage. Do not forget to sing lullabies and ventilate the room. Fennel-based tea will help cope with stomach problems.
3. As a rule, older people need less hours to sleep for a good rest. To fully replenish strength, you need to take walks 2 times a day. It is forbidden to sleep in the daytime. Do light gymnastics. It is worth forgetting about coffee and alcohol. Do not eat before bedtime.

It is easy to normalize rest and overcome insomnia, if you follow simple rules. Establish a diet, observe hygiene of sleep. If necessary, buy vitamins. It is necessary to completely eliminate bad habits and consumption of useless products. Walk more and do gymnastics.

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