stack" itself correctly.Accurate time of withdrawal for sleeping and rise - the first step to good night rest. Biological clock at all ticks differently. "Owls" and "larks" will never understand each other. Therefore the recommendation to lay down no later than 22 hours are not universal at all. Much more important - to observe the mode. Our organism does not know either everyday life, or holidays, but it is aware how many it is required to it for good rest. You can lay down though at midnight, only... every day. At the same time do not forget that your dream surely has to take time from 2 o'clock in the morning till 5 in the morning - at this time it is the most productive. Saturday and Sunday - not an exception, differently all efforts will be vain.
CHANGE OF THE SITUATION
Cannot you fall asleep within 20 - 30 minutes? Change a situation! Rise and be engaged in any quiet business. Look at animals or read something not obremrnyayushchy intelligence. And at the first signs of drowsiness come back to a bed. Also be not afraid to repeat these actions so many time how many it will be required during the night.
HER MAJESTY BED
The bedroom is the place in space allocated for a dream. The only thing, than is allowed to be engaged in it - a dream and sex. Do not install the TV in the bedroom, do not eat and do not read in a bed. Otherwise the wrong reflexes will very quickly be created and while you lay down, the organism will demand bread and circuses.
Do not change a favourite bed, having got, for example a habit to doze on a sofa or in a cozy chair in front of the TV in a drawing room. Only the bedroom has to be associated with feeling of slackness.
IT IS MORE THAN AIR
Intensive physical activities after 19 hours can interrupt a sleep. In the evening instead of fitness - trainings it is better to take a walk quietly in the fresh air. Oxygen - the excellent antidepressant removing stress. For the same reasons surely air the bedroom and you do not part in it a greenhouse - in the dark houseplants actively absorb oxygen, robbing your organism.
Not only the freshness of air is important for a good dream. Late evening temperature of a human body begins to go down is a natural physiological process. In the hot room the organism is not cooled to optimum level, and in too cold "includes" heating. Both processes disturb a normal dream. Having got under a blanket, it is necessary to feel comfort - not to freeze and not to sweat. Therefore temperature in the bedroom has to be within 17-20 degrees.
IT IS NECESSARY TO HAVE SUPPER EASILY
All perfectly know that to gorge on before going to bed - harmfully: the stomach is provided employment on all night long, and it too sometimes needs rest. At the same time food is the most available antidepressant therefore easy having a snack can promote sound sleep. How to be? Very simply. For a start have correctly supper: easily and not less, than in two hours before you are going to sleep. Such products as vegetables, nuts and especially sea fish, promote development in an organism of melatonin which is called still sleep hormone. So it is desirable to have supper fish with vegetables. And how to go to a bed, please an organism with a cup of herbal tea.
It is important to remember
- If it is required to rise for a while at night, do not switch on bright light - it can frighten off a dream. An excellent exit - a night lamp.
- Someone likes to fall asleep on a back, someone - on a stomach. Experts claim that the best pose during sleep - on the right side.
- "Night" shower gel and a milk for a body with aromas of a lavender or a ylang-ylang perfectly reduce stress and fatigue, adjusting an organism on a sleepy harmony.
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