Which evening ritual will help to better sleep?

Not always possible to quickly and soundly to sleep. That tortured thoughts, unpleasant dreams awake in the middle of the night. As a result, transportation of a few hours on the bed, you will start the day exhausted and exhausted. To sleep healthy sleep and sleep well, you need to make the evening ritual. Preparation for sleep will help you to relax, let go of the past day and not too think about the next day, so - good and relaxation.

All of the following elements evening ritual interchangeable. And it is not necessary to use them. We demonstrate a certain model, based on which you can build your own version of preparing for bed.

Close social networks

Check your email, Facebook, VKontakte, messages, Twitter, all the networks in which you are dealing. Then close them and put your gadgets until morning. If you get an alarm clock on the phone, do so immediately.

Make entries in the personal diary

You can simply write down briefly what you planned to do during the day, but what really made. These records will help you to analyze your productivity, look for mistakes and improve.

Record stray thoughts

Take a notebook and write down all the thoughts that wander in your head. You need to clear the mind before sleep. You can certainly use a computer or tablet, but still a notebook and pen fit much better.

Eat something light

You'll have to experiment long enough to pick up a light meal, which will provide you with fast falling asleep, sleep quality is good and energetic morning. Typically, these light products, such as fruit, yogurt, nuts, recommend eating in the morning, to a charge of vivacity and energy. But try, perhaps some of them, on the contrary, can help you fall asleep faster.

take a bath

Hot (and, perhaps, and cool) bath will help you relax and tune in to the proper sleep and proper rest.

Visualization

Before going to bed, or are lying in bed, you can do visualization exercises. There are many solutions: analysis of your work, life in general, an analysis of the objectives and results, you can imagine themselves at the moment when you will achieve the planned success, but you can just present themselves to sleep. On exercise Take 5-30 minutes, you will be more convenient.

Light stretching before bed

Gentle stretching before bed makes your body think that it is already weakened and rest.

read a book

Remember, as a child you wanted to check out the older you before bedtime? And then and loved the night to read one or two books a fascinating chapter? No wonder that you slept in childhood is much better! To disconnect from the real world with its cares and problems, there is nothing better than go back to the world of make-believe. 15-30 minutes of reading will suffice.

Attention: this item refers exclusively to reading books. Do not watch TV, play computer games or open a web browser. And do not read books that are too prompt to action.

Sleep!

If you have done all the above listed, the strong and healthy sleep will come to you immediately.

And three more tips to help you improve your evening ritual of preparation for sleep.

1. Do not stop moving during the day.
The more you do, so, consequently, more energy you spend, so in the evening you will have a natural desire to sleep. If possible - work out, at least do some physical exercises. After an active day you will sleep soundly and quietly.

2. Give yourself enough time to sleep.
For most people, enough 7-9 hours to sleep. Reducing this rate, you injure your daily performance (and do not need to listen to the arguments of people who sleep at 4:00!). More usually - better than less. And if you are hyperactive during the day, you need time to sleep more.

3. Sleep of the soul at the weekend - it's a great idea!
If you do not get enough sleep during the work week (as is so often the case), the accumulated fatigue. And a good sleep on the weekend - a great way to eliminate it. And remember that no one's sleep schedule is not ideal, we are all looking for a compromise.