3 bad habits that interfere with good sleep

When you are plunged into his work, time and effort to control their sleep, usually, does not remain. Moreover, this process is often altogether ride and, if the work is a favorite and exciting, to proper rest and sleep is given less and less time. And even if it turns out to lie in time, sleep still does not bring the desired relief, and the morning was still and not so good. And this is despite the fact that you seem to be devoted to sleep due time - 8:00 What is the reason?

Perhaps due to the fact that you are so worried for a job, you automatically commit every day the same erroneous actions, believing that it will not affect the quality of sleep. However, some harmful and invisible habits before bedtime, though, should get rid of.

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Habit №1. On weekdays, you're sleeping enough, but sleep off the weekend

Sometimes it seems to me that this is the standard scheme of all my acquaintances, friends, relatives and even my own. As they weekdays sleep for 4-5 hours and wait for the weekend to finally sleep. And fall down to sleep for 12-14 hours. And Monday all over again. At the same time every morning, barely he is lifting his head from the pillow and literally hands lifting eyelids, we vow to myself that today lie down to sleep exactly at 10, not at 9 pm! But come evening, there is a lot more interesting than the dream, occupation, and the promise is forgotten. Until the next morning, of course.

But we remember rereading is not one article about sleep problems, the experts in this area are advised to go to bed always at the same time. And even if you go at 12 at night, then stick has the same schedule and at the weekend.

Why is this so important? Daniel Taylor, a professor of psychology at the University of North Texas in Denton, says that our bodies are very sensitive to the development of regular habits and their violation. And when you are 4 or 5 days a week, go and wake up at the same time, and 2-3 times a week - in a totally different, you break circadian rhythm of his body, which is associated with brain activity and directly affects the production of hormones and regeneration cells.

Bad habit №2. Do you check e-mail in bed

Do not tell me that you never, ever do that! For most people, the morning starts with a cup of coffee for the verification email. Similarly, the ends almost every day for those who are afraid to miss something very important. Only without a cup of coffee. As a result, it is becomes a habit, more like a regular neurosis. And this is very wrong, because the bed is not designed for this purpose. It is designed to provide you with sweet dreams and other, more pleasant than checking email, things.

Why is this so important? William Kohler, director of the Institute of Sleep in Florida, says that the bed is for sleep and sex. If we begin to be engaged in her work, the place and the action closely linked in our minds with each other. And when your eyes see the bed, you have to think about the dream, not a working email verification.

If you can not fall asleep within 15-20 minutes, it is better to get up and walk around a bit flat. Drink warm water or milk. If the thought of the work does not give you peace of mind or you dawned solution or grand new idea, write it all. On paper or in a special program - still, most importantly do not do it in bed. Sit down at table. Or read a book, but also not in the bed. Do not go to bed as long as you're not exactly sure what you really want to sleep.

Bad habit №3. You do not relax before going to bed

If you think you will be able to instantly disconnect from all daily worries and go to sleep as soon as your head touches the pillow, you are very, very wrong. Even if you do opt out, the dream is unlikely to bring a welcome rest a tired brain and body. Every day before going to bed, you should take the time to fully (or as much as possible) to clear his head from the bustle of the previous day.

Why is this so important? Daniel Taylor advises to devote to relax before going to bed at least an hour. And it would be nice if you spent some of that time for a hot shower or bath. Michael Perlis, associate professor of psychology and director of the Behavioral Sleep Medicine Program at the University of Pennsylvania, says that the increase in body temperature, make your sleep more strong. In 2008, scientists from the Netherlands Institute for Neuroscience at the time of his studies found that a slow rise in body temperature before sleep helps people to quickly move to deeper phases Sleep. And do not forget to ventilate before bedtime, because sleep contributes to increase in body temperature, not the environment. Just remember, it's nice to sleep in the winter in the ventilated room, wrapped in a warm blanket.

It is impossible to relax? Try one of the tips: "12 exercises from yoga, which will provide you strong and healthy sleep", "28 ways to relax for 5 minutes", "3 simple meditation techniques for relaxation and self-discovery", "INFOGRAPHICS: 8 Simple Directions for quick sleep"