How to get enough sleep in a short time: useful tips

A feature of sound sleep is considered to be improvement of mood, increase of immunity, normalization of the activity of internal organs. Proper rest contributes to better performance, struggling with weakness and malaise. With a correct sleep, vivacity comes after 3-4 hours from the moment of falling asleep, which is not quite convenient. Consider alternative ways to improve the quality of rest.

Be in silence

Make sure that before going to bed for 2 hours or more silence. Home preparations for tomorrow, disputes with households, noisy parties - all this must be done long before bedtime.

It is important to arrange a sleeping place so that it is comfortable. Transfer the TV to the living room, the computer to the office. In no case do not use the bedroom as an office, otherwise thoughts about work will haunt constantly.

Go to bed every 4 hours

The genius of his work slept no more than 1.5 hours a day, while he felt great throughout the day. He got enough sleep better than people resting for more than 8 hours.

The secret is that you need to go to bed every 4 hours, while the dream should be about 15-20 minutes, not longer. Of course, not everyone can observe a similar rhythm of life, but it’s worth taking the technique into service.

Look for time to sleep absolutely anywhere: taxi, metro, lunch break. Eliminate restless thoughts from your head throughout your rest.

Put things off for tomorrow

Most people cannot fall asleep due to unresolved issues. They mentally scroll through the dialogue in the head again and again, while clearly understanding that today this issue will remain open.

Disconnect from the past day, postpone urgent matters until tomorrow. Late evening and night is not the right time for such manipulations. Think about the blue sea or high mountains, turn on the sounds of nature or a relaxing melody on your smartphone.

Get ready for bed

A grand and exciting event awaits you tomorrow? Need to wake up at 6 in the morning and at the same time feel sleepy?

Begin preparation in advance, tune in to rest 2.5-3 hours before going to bed. Starch underwear, put on your pajamas, which smells good. Make a hot bath with essential oils, foam and medicinal herbs.

Beat the bed, turn on the nightlight so that the light is slightly dim. Set an alarm in advance, go to rest, holding a pose, lying on your back, and not on your stomach.

Curtain windows

It is no secret that absolutely everyone has their own internal alarm clock, which determines the time of wakefulness and rest.

The alarm clock starts when it gets into the closed eyes of sunlight that breaks through the eyelids. From this moment on, the body prepares for awakening, regardless of how late a person went to bed.

To increase the rest time, curtain the windows with blackout curtains that will not allow bright rays to hit. The advice is especially relevant for people with nightlife or those who want to sleep well on the weekend.

Follow the biological rhythm

The biological law of nature does not at all imply sleeping before dinner or being awake at night. The rest will be correct in the period from 22.00 to 06.00 hours. It is at this time that a person is able to get enough sleep, and it is important to observe the regimen constantly, regardless of whether it is a weekend or a weekday. After a certain period of time, you will begin to restore strength not in 8 hours, but in 6-7.

Drink a glass of milk

The main property of whole milk is considered to be the presence of an amino acid (L-tryptophan), which helps to fall asleep. For this reason, it is recommended to drink 250-300 ml. warm milk with a teaspoon of honey just before bedtime. You can prepare a drink and take it to bed with you, or sit under a rug, reading your favorite book.

The action begins after 20-30 minutes after use. During this period, the main thing is not to miss the moment, so as not to cause the discovery of a "second wakefulness." As soon as you feel that you are falling asleep, immediately go to bed.

Do not eat heavy food

Refuse to eat fatty, fried, spicy, salty and very sweet foods before bedtime. Firstly, it contributes to swelling of the limbs and the body as a whole, and secondly, you will not be able to sleep well.

If after a hard working day you want to have a bite, prepare a vegetable or fruit salad, drink kefir or eat cottage cheese. In this case, always observe food hygiene, which involves the absorption of complex fats and carbohydrates at least 5 hours before bedtime.

Ventilate the room

The optimal temperature regime for sleep is considered an indicator of 19-22 degrees. For this reason, it is recommended to ventilate the room for half an hour or more, depending on the initial temperature. If weather permits, leave the window open all night.

Such a move will “ventilate” the brain and make up for the lack of oxygen, in the morning you will feel like a rested person. The main thing is not to freeze: in summer, sleep under a sheet or duvet cover, in winter - under a warm blanket. Do not abuse the air conditioning and heating appliances.

Give up alcohol

Exiting ethyl alcohol will begin to act as a catalyst, causing dehydration. You will begin tossing and turning, depriving yourself of every opportunity to sleep. Smokers are especially hard hit, alcohol and tobacco are an ominous combination.

In addition, in the morning after drinking you will not feel asleep at all, a headache, a tired state and irritability will set the tone for the whole day.

Do not consume caffeine

Modern man does not get enough sleep so often that he begins to abuse strong coffee and other invigorating drinks. It is important to understand that such foods make the heart beat faster, but do not contribute to awakening at all. Not many people know, but green tea with jasmine or lemon balm invigorates better than caffeine, focus on it.

In cases where it is not possible to refuse coffee, drink one mug a day only in the morning. In this case, be sure to add cane sugar or its equivalent, as well as cream / milk. It is worth remembering forever that caffeine is excreted naturally after 11-14 hours, depending on the strength of the drink.

The modern urban rhythm leaves its mark on society. More and more people are trying to improve the quality of sleep, without spending a long time. Be in silence, do not eat heavy food, observe the biological rhythm.

Video: how to get enough sleep in 2 hours