There is such a thing as sleep hygiene. It has been observed that many people sleep much better and, well, better if they sleep hygiene - a few simple rules that will provide quality sleep with pleasure.
Get up always at the same time, regardless of whether it is weekdays or weekend. The constant rise time will create a reference point for all body functions, automatically creating your daily routine. Compliance with this simple rule can save you not only from lack of sleep, but also help in proper planning affairs. Many quite enough of this rule is to sleep like a baby.
Go to bed only when sleepy appearance. Do not force yourself to sleep by force, if you get up early tomorrow - it is contrary will lead to too much stress. If you can not fall asleep within 15-20 minutes, leave the bedroom and go do something quiet such as reading. Go back to bed only after the onset of drowsiness. Do not be afraid, repeat this as many times as necessary.
You must be a bedroom. Place in the space allotted for sleep. Do not allow yourself to fall asleep outside the bedroom, create a sacred space, includes waste ritual to sleep. Use your bedroom only for sleep, sex, and in the event of illness, do not use your bed. Remember: sleep - not less important thing for you than work.
If you have a bad dream - Avoid daytime sleep. If you still do not have enough energy and you go to sleep during the day, try to do it at the same time, and sleep no more than ¾ hour. For most people, a normal routine of the day the most appropriate time for an afternoon nap is two or three o'clock in the afternoon.
Move! Maintain regular physical activity. Remember: the peaks of readiness to physical stress - 11:00 and 17:00. The body is not for nothing has the biorhythms - in order to give yourself time for braking distance in 5-6 hours before bedtime. Regular exercise not only consume the necessary amount of energy the body, but also relieve stress. Try to complete intense exercise in the earlier hours, at least six hours before going to bed, before going to bed is useful to be quiet walks in the fresh air. In addition, oxygen is an excellent antidepressant, raising mood, relieving tension.
So please create a rule to ventilate your bedroom before going to bed. For example, while you are walking (or just standing on the balcony).
Avoid smoking before bedtime or during the night. And the best - do not smoke. Nicotine, like all drugs, it disturbs normal metabolism, changing your body for the worse.
Do not drink alcohol before going to bed, as it leads to dehydration, because of what the night's sleep is shallow with frequent interruptions and waking up early. As a result - weakness, headache, depression. These effects are enhanced further and the products of decay of alcohol that can be excreted up to several days.
Avoid caffeine at least six hours before bedtime. Although humans and different reactions to caffeine, however, most people are "correct" him learn to give, after a cup of coffee in the evening half a night of insomnia. For example, I started a rule - do not drink coffee after 16:00, as at all can not otherwise go to sleep until after midnight.
Light meal at night can promote sound sleep, as the food is the best and most affordable antidepressant, but do not overdo it, because the heaviness in the stomach can negate all the positive influence of light snack. So avoid drinking large amounts of food. The best option would be a cup of yogurt or sour milk.
As it is not difficult for me to write you this, but for a good night's sleep, limit the amount of time spent in front of television or computer monitor. Today, television and the Internet are the main suppliers of news and corrosive stress. If you are at least half will be able to reduce the vigil in front of the monitor, then you can forget about insomnia forever.
Remember, sleeping pills (like any other drug) take only sick people. You - not sick, do not take these drugs for a reason. In addition, any drug has toxic effects on the body, up to the side effects. On this hypnotic - a last resort and only under medical supervision.
You spend a third of his life in a dream. Therefore, look at the fact of what you are sleeping. Sleep on properly selected pillows and mattresses - it is very important. Properly fitted bedding not only will help to relax, but also to get rid of excess stress on the joints and bones. Take care of your spine, it is - the continuation of your brain.
Create your own ritual. Let this be your gift to yourself - ten minutes of reading, a warm bath, a light snack. Pamper yourself with this award for the past day.
Do not be afraid to use natural flavors - herbs, oils. For example, hops or lavender oil, if not calm you down (although this is unlikely), then, at least, their flavors will develop a conditioned reflex prepare the body for sleep. In this atmosphere, it is easier to relax and unwind.
And most importantly - keep your daily routine. Regularity - the key to all good: Eat regularly, plan your day. And finally did start to get up every day at the same time!