10 simple ways to hack your sleep
A Life / / December 19, 2019
1. Use the bedroom only for sleep
Do not watch TV and do not sit at the computer in the room. Or at least limit the time of use of electronic devices. To not be reached by light from the street, Hang blackout curtains. Ideally, there should be in your bedroom dark, quiet and cool.
2. Sleep around the same time
The more stable your sleep schedule, so much the better. It's okay if sometimes it will move within one hour. But possibly go to every day and get up at the same time.
3. Do not eat or drink for two hours before bedtime
Do not overeat in the evening. First of all, avoid alcohol, caffeine and sugar. Caffeine is generally better not to drink after two o'clock in the afternoon.
4. Meditate or listen to relaxing music before bedtime
The subconscious mind does not turn off during sleep. Mood before going to sleep affects the quality of sleep and after waking state. So think about something positive. For example, remember that you are grateful for. Or imagine the last vacation at the beach. Remind the body of a sense of peace that you felt then.
5. Create a comfortable environment
carefully choose a mattress and bedding to sleep for your body is relaxed and rested.
6. An hour before bedtime, take calcium and magnesium
They help when you sleep loosely. You can still take melatonin. Just do it with care, its effects in different people is very different. It is better to consult first with your doctor.
7. Replace the Service pleasant melody
Select a song or sound that lift your mood. So wake up easier.
Ideally, you want to give your body to wake up when he is ready to wake up. Of course, this possibility is not always the case. But if you stick to a regular schedule, you get used to wake up without an alarm clock.
8. Constantly stick to the schedule
Make for yourself an ideal schedule, taking into account your lifestyle, and always stick to it. Naturally, there will be situations when it is necessary to break it. No one is immune from the problems and surprises. Meditate, do sports or yoga to recover after stress. Then return to your schedule.
9. Keep a notebook
Worrying how not to forget something important, you can not relax. Write down everything that comes to mind to these thoughts do not interfere with your sleep.
10. If you have kids, create a sleep schedule for them
That children easily got used to turn it into entertainment. Or reward them for compliance with the schedule.
All people need different amounts of sleep. Someone comfortable to sleep once a day, someone - a dream to break into several intervals. For example, sleep 5-6 hours a night, and then another hour and a half day. Many creative people prefer polyphasic sleep. Listen to your body and make a schedule that suits you personally.