13 scientifically proven ways to fully get enough sleep

1. Determine how much you need to sleep

We are all different: on chronotype people are divided into larks, owls and pigeons. Work schedule, as a rule, does not account for individual biorhythms: traditional offices open at 8-9 o'clock in the morning. Ordeal for owls, as well as for those who could not, for whatever reasons, to sleep on time.

The advice is simple: first, learn your body.

Go to sleep as soon as you want. Turn off the alarm clock and sleep as long as possible.

In order to determine your natural biorhythms and habits, you need a few days off work. It can be long holidays or even weekends. In such a "free floating" a person usually sleeps 7 to 9 hours - this is the time during which the body is fully restored.

Determine what you have rituals associated with sleep. Do you see before you go to bed, TV? Do wake up at night for a drink of water or something to eat? You can not change your habits if you do not read them.

2. Pick your bedtime

Do not try to go to bed as early as possible. This undefined goal that is almost impossible to achieve. Instead, a clear time schedule "lights-out" depending on what time you need to get up.

Suppose the experiment described in the preceding paragraph shows that you need to sleep 8 hours. And you need to get up at 7:00. Then go to 23:00 or a little earlier.

To enter the mode, try to stick to it and on the weekends. But sometimes still allow yourself to an exceptional nap before dinner, or to go back later.

3. Give up the work in the bedroom

Once you have decided on the time needed to sleep, make a set of rules that will help you relax. This can be muted light, the rejection of the TV watching an hour before bedtime, and so on.

Keep in mind: work and leisure should not happen in one place! It is important for the formation of correct habits associated with sleep. Do not check in bed emailNot to finish an article or report. Otherwise you will not be able to fully relax.

The main principle is that the bed - for sleep and sex.

4. Do not drink alcohol and do not eat before going to bed

Here everything is simple: a late dinner is fraught with heartburn, which is not exactly give quietly to sleep.

As for the alcohol, the researchers found: drink "to relax" before going to bed, a glass or a glass of wine, suffer from sleep disorders in the second half of the night.

The more time is between dinner and alcohol use, and sleep better.

5. Turn off the gadgets for 30 minutes before falling asleep

It is advice that we all ignore (I want to read an e-book, check social networks and so on). And for good reason.

The light that comes from smartphone imitates the sun.

He gives a signal to the brain to stop the production of melatonin. It is an important hormone that regulates circadian rhythm (changing the sleep cycle) and signals when it's time to sleep, and when - to wake up.

Disruptions of the circadian rhythm lead not only to poor sleep: they are also fraught with problems with vision, the development of depression and cancer. So you'd better put your gadgets away.

6. Relax for 30-60 minutes

Here are some guidelines from the US National Endowment for sleep problems.

• Read a book or magazine (not electronic, and paper, and not work-related).
• Record your thoughts. Experts argue that keeping a diary before going to bed can help to cope with stress and anxiety.
• Observe rituals that will send a signal that you are ready for bed: brush your teeth, wash.
• Try meditation. Studies have shown that it contributes to the psychological well-being.

7. Do not fill up

Experts say that if you wake up early and have decided a little nap, get up on time will be much harder. Most likely, you will fall into a deep sleep.

So you'd better use the chance which gave you the body and use the early morning for some useful things.

8. Be engaged in morning exercises

Exercise combined with sunlight shut off melatonin production and give cheerfulness. Will begin a new cycle, which will prepare your body for sleep.

By the way, workout in the afternoon will also help to sleep at night time, but do not load too late.

CrossFit after 21:00 exactly contraindicated - replace it with yoga.

In any case, the load must be selected individually for a good sleep.

9. Do not worry about whether you will be able to fall asleep

Of course, easier said than done. There are those who expect the night with fear, looking at his watch, worried that once again will not be able to sleep tonight. And after the dream do not come to experience negative emotions: fear, anxiety, anger. This can lead to chronic insomnia.

In this case, doctors recommend to clean the bedroom clocks and other items reminiscent of possible insomnia.

It is not necessary to consider the fact that you can not fall asleep, a disaster. Instead of worrying about the upcoming heavy working day, think about how well you fall asleep the next night. Set yourself on it.

10. Practice relaxation

Every time you worry about that do not fall asleep, the body produces stress hormones. In the end, falling asleep really becomes a problem.

Out of this circle will help progressive relaxation, invented by American neurologist Edmund Jacobson. This exercise alternating relaxation and tension of individual muscle groups.

Checked: This is one of the most effective ways to combat chronic insomnia.

11. think positively

In many cases, people who believe they suffer from insomnia tend to exaggerate the problem. They believe that sleeping less than it was in reality. If you try to switch to positive, the scale of the disaster will be significantly reduced.

To do this, you need to work on yourself: Learn to meditate and relax, create favorable conditions for sleep, for example, to sleep in a cool, quiet and dark room.

12. If you can not sleep, get up

Do not lie in bed for hours, hoping to fall asleep. If you are unable to do it for 20 minutes, get up out of bed, go do something. But do not use your computer, phone or television, which can make the problem worse.

Experts believe that this rule helps to break the vicious circle in which the bed is associated with negative emotions.

13. Do not force yourself to sleep

To go to sleep, do not try to do it. Simply create all the necessary conditions (turn off the lights, turn on some soft music, open a window, and so on) and relax.

Do not think that will have to go to sleep or not.

No worries and disturbing thoughts acts magically.