How to sleep better. How to sleep well at night? Good sleep at night

The classic idea of ​​“correct” sleep is to oversleep a third of your life, that is, eight hours out of twenty-four available in a day.
However, the modern rhythm of life has accelerated many times, and for some, sleeping for a long time is an unaffordable luxury. Numerous studies in this area have made it possible to develop methods for productive sleep, when the body rests and recovers in a shorter time, say, 5-6 hours.

How it works?

Rest, necessary for the central nervous system, occurs only in a special phase of sleep, called REM - "rapid eye movements". This phase lasts for about 20 minutes, then it changes non-REM sleep. In total, out of seven to eight hours of sleep at night, there is only a couple of hours of REM sleep, which gives a feeling of cheerfulness, good rest and readiness to start a new day.

The sensation occurs when a person wakes up in REM sleep. If the sleeping person is awakened in the phase of slow sleep, he will feel lethargic, overwhelmed and, of course, sleepy.

So, the main thing is not how much to sleep, but at what moment to wake up. This is the principle of productive sleep. However, do not be mistaken in the main thing: you cannot uncontrollably shorten the total duration of sleep! If REM sleep restores the psyche and is necessary for the development of the brain, then slow sleep is needed for our physical body, which also gets tired and needs rest and recovery.

Why are there different phases of sleep?

Sleep consists of cyclically repeating phases - fast ( 10-20 minutes) and slow. During the non-REM sleep phase ( approximately 2 hours) there are several successive stages, plunging a person into sleep deeper and deeper. Passes through the night 4-5 cycles, and with each cycle, the duration of the REM sleep phase increases.

In the phase of slow sleep, the body's cells are restored and regenerated. Our brain tests the state internal organs and corrects "lost settings", preparing our body for a new day. Slow-wave sleep is the time to develop antibodies and optimize the immune system. Those who do not get enough sleep on a regular basis are twice as likely to get sick, for example, with the flu and colds.

REM sleep is the time when the bioelectrical activity of the brain is maximum. At this time, the process of analyzing the information accumulated by memory over the past day, sorting and systematizing it takes place. At this time, dreams. The most vivid and memorable dreams occur during the last cycle, in the morning, when the brain has already rested.

REM sleep is vital: in the experiment, the rat was deprived of REM sleep, and after forty days the animal died. When depriving the phase of slow sleep - survived.

Productive sleep technique

Its essence is to use the phase of REM sleep as efficiently as possible. To do this, you can apply the following methods.

"Siesta". One small dream during the day and one big dream at night. Allows you to reduce night sleep by almost 2 hours. Daytime sleep should not exceed 20 minutes, since the REM phase fits into 20 minutes. To do this, set an alarm clock that will wake you up 20 minutes after falling asleep. If this is not done, you can get the opposite effect and wake up, say, in an hour and a half - sleepy and broken. When using the Siesta method, night sleep is shortened by one cycle and allows you to wake up rested and well-rested not at 7-00 in the morning, but, say, at 5-00.

"Stairs". The essence of the method lies in the number of "steps" - sessions of daytime sleep for 20 minutes, each of which reduces the duration of nighttime sleep by an hour and a half. Two naps reduce night sleep to four and a half hours, three to three hours, four to one and a half hours.

"Superhuman" method - to sleep during the day 6 times for 20 minutes, which is a total of 2 hours of REM sleep.

Of course, not all of these methods are convenient for people with a standard daily routine, working, for example, in the office for eight hours a day. The most advanced and progressive employers in some companies provide for the possibility of rest with a 20-minute daytime sleep for their employees, since the increase in labor efficiency in this case will compensate for the loss of working time.

However, if you are a creative person who does not have a strict daily plan, for example, a freelancer, then the “ladder” method will stimulate your creative ideas well and allow you to rationally allocate time for work.

The "superhuman" method requires strict self-discipline and timing, because missing one nap will ruin your entire schedule and lead to the opposite result - feeling tired and sleep deprived. You should also not forget that this method cannot be practiced all the time, since it does not allow you to fully restore physical strength and immunity, and the need for a strict routine brings a certain stress to life. The "superhuman" method is good when working on short-term projects that require focus and creativity, "brainstorming".

Hi-tech way

This is a special "smart" alarm clock that will wake up its owner exactly at the time when awakening will be most comfortable - at the end of the REM phase. There are many modifications of such alarm clocks (for example, aXbo, Sleeptracker), but they all have a common principle of operation - special sensors located in a bracelet worn on the arm at night record all the movements of a person in a dream. Thus, sleep phases and their duration are determined.

The alarm clock sets the time after which you can not get up, for example, 7.00. In the range of 30 minutes, that is, starting from 6.30, "smart" alarm clock will choose the best time to wake up and wake you up with a pleasant melody, for example, at 6.54, when your REM phase is close to completion.

Some models, in addition to the "wake up" function, have a useful function that helps to soft and comfortable entry into sleep - thanks to a set of special melodies and sounds that bring the brain to a state of rest.

Prices for a miracle device start at $ 150, but it pays off thanks to good health and excellent performance.

There are special programs for the iPhone, iPad and Android OS that allow iPhones and smartphones to work as "smart" alarm clocks. True, for this they need to be put to bed at night so that all the noises and sounds are recorded. Based on their analysis, sleep phases and the optimal wake-up time are calculated.

Whatever sleep system you practice, remember:
The best time to fall asleep is from 22.00 to 23.00. An hour of sleep before midnight is equivalent to two hours after it. The body as a whole and the central nervous system rest and recover much more efficiently at this time.
Don't eat at night. Otherwise, your brain will direct the work of the intestines, instead of analyzing and systematizing the information received during the day.
The room should be cool and the bed warm. A motionless body without a warm blanket can freeze, and this is an excuse for him to wake up at the wrong time.
Watching movies and TV shows, computer games before going to bed overexcite nervous system and make it difficult to fall asleep. It is better to read a book or listen to calm music.
Do not take a shower at night, especially a contrast one, it is better to leave it in the morning. You should also not do any exercises before going to bed. physical exercise. Unless special yoga asanas are for those who practice them.

We are all different: according to the chronotype, people are divided into larks, owls and pigeons. The work schedule, as a rule, does not take into account individual biorhythms: traditionally, offices open at 8–9 in the morning. A difficult test for owls, as well as for those who, for some reason, could not fall asleep on time.

The advice is simple: first study your body.

Go to bed as soon as you want. Turn off the alarm and sleep as much as you want.

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

Determine what sleep rituals you have. Do you watch TV before going to bed? Do you wake up at night to drink water or eat something? You can't change your habits if you don't learn them.

2. Pick your bedtime

Don't try to go to bed as early as possible. This is an indefinite goal that is almost impossible to achieve. Instead, carefully plan your "lights out" time based on what time you need to get up.

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

To get into the routine, try to stick to it on the weekends as well. But sometimes, nevertheless, allow yourself, as an exception, to sleep until dinner or go to bed later.

3. Avoid working in the bedroom

Once you've decided on the amount of time you need to get enough sleep, create your own set of rules to help you relax. It can be dimmed lights, not watching TV an hour before bedtime, and so on.

Keep in mind: work and leisure should not happen in the same place! This is important for developing good sleep habits. Do not check in bed, do not finish the article or report. Otherwise, you will not be able to fully relax.

The main principle is this: the bed is for sleep and sex.

4. Don't drink alcohol or eat before bed

Everything is simple here: a late dinner is fraught with heartburn, which will definitely not let you sleep peacefully.

As for alcohol, scientists have found that those who use a glass or a glass of wine “for relaxation” before going to bed suffer from sleep disturbances in the second half of the night.

The more time between dinner and drinking and sleep, the better.

5. Turn off gadgets 30 minutes before bed

This is advice that we all ignore (I want to read an e-book, check social networks, and so on). But in vain.

The light that comes from the smartphone imitates the sun.

It signals the brain to stop producing melatonin. It is an important hormone that regulates the circadian rhythm (sleep and wake cycles) and signals when it's time to fall asleep and when to wake up.

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

6. Relax for 30-60 minutes

• Read a book or magazine (not electronic, but paper, and not related to work).
• Write down your thoughts. Experts say that journaling before bed can help manage stress and anxiety.
• Follow the rituals that will send a signal that you are getting ready for bed: brush your teeth, wash your face.
• Try . Studies have shown that it promotes psychological well-being.

7. Don't get enough sleep

Experts say that if you wake up ahead of time and decided to take a nap a little more, it will be much more difficult to get up on time. You will most likely fall into a deep sleep.

So it's better to take advantage of the chance that the body has given you and use the early morning for some useful things.

8. Do morning exercises

Physical exercise coupled with sunlight will turn off the production of melatonin and give vigor. A new cycle will begin to prepare your body for sleep.

By the way, exercising in the afternoon will also help you fall asleep in time in the evening, just don't load yourself too late.

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

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

9. Don't worry about falling asleep

Of course, easier said than done. There are those who look forward to the night with fear, look at the clock, worry that they will not be able to sleep again tonight. And after sleep really does not come, they experience negative emotions: fear, anxiety, anger. This can lead to chronic.

10. Practice relaxation

Every time you worry about not falling asleep, your body releases stress hormones. As a result, falling asleep really turns into a problem.

Progressive relaxation, invented by the American neurologist Edmund Jacobson, will help you get out of this circle. These are exercises with alternating relaxation and tension of individual muscle groups.

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

11. Think positive

In many cases, people who think they suffer from insomnia tend to exaggerate the problem. They believe that they slept less than they actually did. If you try to switch to the positive, the scale of the disaster will decrease significantly.

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

12. If you can't sleep, get up.

Don't lie in bed for hours hoping to fall asleep. If you can't do it within 20 minutes, get out of bed and do something. But don't turn on your computer, phone, or TV, which can exacerbate the problem.

Experts believe that this rule helps break the vicious cycle when bed is associated with negative emotions.

13. Don't force yourself to sleep

You don't have to try to fall asleep. Just create all the necessary conditions (turn off the lights, turn on quiet music, open the window, and so on) and relax.

Don't think about whether you can fall asleep or not.

The absence of worry and anxious thoughts works magically.

Question: how to sleep occurs more and more often at night. And no wonder: after all, the modern pace of life sometimes leaves no chance for. According to statistics, only one in ten people actually get enough sleep during the night. Meanwhile, sleep is a very important thing for the whole organism. It helps to restore the body, promotes weight loss and even fights wrinkles and the first signs of aging. So how to sleep per night? Follow the advice of experts.

Before bedtime

How to sleep at night? Of course, it is good to prepare for it. It is necessary to avoid food immediately before bedtime, because. the body will only deal with the digestion of food, making you feel restless. If there is a feeling of hunger, then you need to eat no later than 2-3 hours before bedtime, and also reduce the consumption of stimulants: sugary drinks or coffee. You should not drink too much alcohol at night: the feeling of dehydration will haunt you all night, and the morning awakening will come too early. And the main thing for proper sleep is: going to bed and waking up at the same time, allowing the body to function properly. It is equally important that the room has thick curtains and no electrical appliances, especially luminous ones. The optimal temperature for sleeping is 16-18 degrees.

Relaxation

How to sleep? The main thing is a relaxed state of mind. It is necessary before going to bed to put aside any worries and worries by making a list of what needs to be done tomorrow. You can relax by taking a hot bath or listening to soothing music. Physical exercise should be avoided right before bedtime, because. this can overexcite the body, and there will be difficulty falling asleep. However, during the day it is very important to burn off all excess energy. If, despite everything, insomnia overcomes, you should not worry in vain: just get up and do something relaxing, for example, read a book.

body position

40% of people suffer from back pain, and they are caused by a poor-quality mattress, or the wrong choice of pillow, or body position. If the shoulders are wide, and the person is used to sleeping on his side, then the pillow must be chosen hard, which will align the cervical vertebrae. The firmness of the mattress also matters for those who care how to sleep per night. Too soft mattresses exacerbate back pain. Currently, pillows and mattresses with "memory" have appeared: they retain the correct shape for each person. best sleep: in the position of the fetus in the womb, or stretched out to its full height, but on its side (this is how the load on the back is limited). Sleeping on your stomach causes a deflection in your spine and pressure on your lower back.

Bed linen and bed

The stuffing of duvets and pillows can also affect the quality of your sleep. Particularly in cold weather, the synthetic fill will reflect heat and keep your head warm. Lavender soothes the nervous system and promotes relaxation. So pillows with the addition of lavender are a great way to get a good night's sleep. For those who usually wake up from the heat, there are bedding that reacts to body temperature. During the night, a person loses up to 500 ml of water with sweat, and this can also lead to sleep disturbances. If possible, it is better to keep the window slightly ajar, to get fresh air. If the bed is shared with someone else, then a large blanket should be taken care of so as not to wake up open. The bed should be 10-15 cm longer than the height, and the sheets should be 100% cotton.

Climb!

Waking up at the same time every day will only improve the quality of your sleep. And that goes for the weekend! You should not wallow until dinner, hoping to sleep off: it will only get worse later. In order not to fall asleep again after the alarm rings, you need to wind up a few pieces and put them away from you so that you cannot click on it automatically. In the morning, you need to wake up your mind: listen to the radio, the news, or force yourself to think about the coming day, what lies ahead. If it is still dark in the morning, then it will be more difficult to wake up. A bedside lamp will help here, which should be turned on immediately after waking up. Currently there are models with a timer.

Sleep is health and pleasure "in one bottle", which cost nothing, but are highly valued. And this is exactly what most of us usually lack. How many times have we dreamily said: “The weekend will come - and I will finally sleep!” or “On vacation, I will only do what to sleep.” As a rule, these plans are accompanied by lamentations that the time for a longed-for vacation is not yet close and memories of how in kindergarten at a quiet hour I didn’t feel like sleeping at all, but now ... But the point is that to get enough sleep for the future or to compensate for a long "lack of sleep" is impossible. Strength, that is, rest, is needed by the body every day, and he does not agree to put it off for later. Otherwise, as you probably noticed, the vitality is slowly decreasing, optimism is fading, and with it the labor zeal and other activity.

In order to prevent a breakdown, we need to learn to be content with the time of sleep that we can get regularly, and not just during certain periods of holidays and vacations. And this is possible if you learn to sleep properly.

What is right sleep? Sleep structure
Sleeping correctly is not taught either at school or in those very kindergartens where there is such an opportunity. But it would not hurt to explain from childhood how good rest is important for the human body, and to instill healthy sleep habits. Perhaps this would subsequently help adults to work more productively, maintain health and be generally more successful in life. Fortunately, the understanding of the importance of sleep prompted scientists to create a special branch of knowledge - sleepology - located at the intersection of medicine and psychology. Armed with the experience of neurobiology, somnologists have developed their own tools and methods for studying sleep - polysomnography. With its help, information is obtained about the course of a patient's sleep: the number and duration of its phases. According to the theory of sleep, the phases replace each other sequentially:

• The first stage of sleep is literally the border between wakefulness and falling asleep, when the eyes are already sticking together, the body is relaxed, and thoughts flow sluggishly and are almost not fixed. It is during this short period that many people are visited by amazing ideas and insights, which are subsequently forgotten, but to wake up and write them down, as a rule, the sleeping person no longer has the strength and desire. The first stage of sleep lasts from 5 to 10 minutes.
  
• The second stage of sleep - during it, the muscles completely relax, breathing becomes even, and the heart rate slows down. Even the body temperature drops a little. The second stage of sleep lasts an average of about 20 minutes.
  
• The third stage of sleep is even deeper, the so-called "slow" sleep. This period takes 40-50% of the total sleep time. Daily energy expenditure is replenished mainly at this stage of sleep.
  
• The fourth stage of sleep is the deepest and darkest. It is at this stage that a person sees dreams. During the fourth stage, the sleeping person is most difficult to wake up, but his subconscious mind manifests itself with might and main - talking in a dream, children's enuresis and nightmares, sleepwalking are recorded during the fourth stage of sleep. Almost nothing of what happened and / or dreamed during the fourth stage of sleep, except for fragments of dreams with the most vivid emotional coloring, a person remembers after waking up.
  

The third and fourth stages of sleep last up to half an hour to 45 minutes in total. After them, the sleeping brain returns to the second stage of sleep, and after it - literally for 5 minutes - again to the first. The interval from the first stage to the return to it is called the sleep cycle. To get enough sleep, a person needs, as a rule, five such cycles. They are often associated with the common name - slow sleep. But between the cycles of slow sleep "fits" another period, studied relatively recently. It is called REM sleep and has fundamental differences from sleep that occurs in all four slow phases. A person in REM sleep is also motionless and relaxed. His eyes are closed, but the eyeballs under the eyelids make rapid movements, and the brain activity is almost the same as during wakefulness. During REM sleep, the consciousness processes the information received during the day, exchanges it with the subconscious, and forms dreams. If you wake up a person during this period, he will be able to remember in detail and tell his dream. After REM sleep, the next cycle of non-REM sleep begins.

Waking up from sleep in one phase or another affects the psyche and physical condition of a person in different ways. It is believed that this is what affects the quality of sleep more than its total duration. Thus, a person awakened (or awakened) during REM sleep will feel much more alert than someone who was raised from bed when he was in one of the stages of non-REM sleep. Applying this information in practice is not so easy, but it is possible - if you focus on the fact that slow sleep lasts an average of about two hours (110-120 minutes), and fast sleep lasts 15-20 minutes. Next, this data should be compared with the time that you have to sleep and, using arithmetic calculations, calculate for what time to set the alarm so that it works when you are supposed to be in REM sleep. For convenience, some models of electronic alarm clocks and applications for smartphones have a built-in function of such a “calculator”.

Although it is possible to focus on such calculations, of course, only approximately. Even if, according to the average figures, you go to bed at 10 pm and set an alarm for 5 am, this does not guarantee that you will get a good night's sleep. Sleep doesn't always happen under ideal conditions. For starters, you won't fall asleep at exactly 22:00. Then, depending on the degree of your fatigue, the duration of each phase of sleep may fluctuate within a few minutes. Finally, the body and circumstances of life are different for everyone, and all this directly or indirectly affects the quality and required amount of sleep. What, besides structure, does the quality of sleep depend on? Somnologists tend to focus on such factors:
Sleep rules to help you sleep
If you believe somnologists, psychologists, therapists and just people who care about their health, then in order to get enough sleep, you need to properly organize not only the time of sleep itself, but also the place, conditions, as well as preliminary preparation for rest. Are there too many conditions? Not at all, especially when you consider that the average earthling spends 20 out of 60 years in a dream. In addition, it is still unlikely that it will be possible to bring all the circumstances in full compliance with ideal requirements. Therefore, we bring to your attention an exemplary scheme of how to sleep in order to get enough sleep, and to what extent to follow it is up to you:
As for sleeping pills, we have no right to dissuade you from taking it, because only a doctor disposes of such things. But remember that any psychotropic drugs - whether they are drugs, nutritional supplements or alcoholic beverages - have only a temporary effect, fraught with a rebound effect. It is easy to get used to their help so much that it will soon be impossible to do without it. Is it worth getting addicted to medicine if you can normalize your sleep in a natural way? Moreover, this is one of the most natural, necessary and pleasant states. And in order to get enough sleep, it is enough to follow just a few easy, but effective rules. We wish you to master them perfectly, to see sweet peaceful dreams every night, and wake up in the morning in a good mood and with renewed vigor!

A person spends a third of his life sleeping. And this is good. After all, sleep is a natural physiological process necessary for the normal functioning of the body. In a dream, we restore strength, “digest” the information accumulated during the day and fight diseases.

1. Hang up

Not only children, but also adults should observe the sleep and wakefulness regimen. Determine for yourself the optimal time for "lighting out" and strictly adhere to it, even on weekends.

2. Rise

Set not only the end time, but also the wake up time. Otherwise, the balance will be upset. Slept in bed for an hour longer? Falling asleep at the right time will be very difficult.

3. Diary

One of the main causes of poor sleep is stress. We go to bed with a lot of bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To remedy the situation, start and at the end of the day “tell” him about everything that worries or upsets you. Psychologists have proven that journaling helps you focus on the positive rather than the negative aspects of life.

4. Magnesium

Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disturbances. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.

5. First aid kit

Sometimes medications can be the cause of poor sleep. If you are taking any pills and notice that your sleep has become worse, carefully study the annotation. Are there any side effects of insomnia?

6. Coffee

Caffeine reduces the level of adenosine, which makes it difficult for a person to quickly calm down and fall asleep. A cup of coffee with dinner can lead to insomnia or poor sleep quality. Therefore, try to drink coffee only in the morning.

7. Technology

To understand what specifically prevents you from sleeping normally, refer to modern technologies. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help track the duration and quality of sleep. For example, for iOS there is an application Sleep Cycle , and for Android's SleepBot .

8. Sleep rate

Optimal sleep duration varies from person to person. But on average, it is believed that 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the death hormone) and various serious diseases. So try to get at least 7 hours of sleep a day.

9. Bonus

Has it been a tough week? Did you go to bed after midnight? Give yourself the bonus of an extra hour of sleep to rejuvenate and get back to your daily routine.

10. Siesta

A short afternoon nap is very good for health. But only a short one - no more than 30 minutes. If you doze for longer, the body will fall into deep stages of sleep - it will be difficult to wake up and return to business.

11. Yula

Can't sleep? Do not roll from side to side, like a top. Get out of bed and do some quiet activity. For example, read or listen to the lounge.

12. Pets

Many people like to sleep with a loved one or. But, in terms of healthy sleep, this is a bad idea. You can fall asleep in an embrace with Barsik, but then it is better to drive him to his place.

13. Alarm clock

Many people keep an alarm clock on their bedside table (and if the phone does it, then right under the pillow), which is actually a mistake. Constantly keeping track of time means being on edge. And stress, as you remember, equals bad sleep.

14. Curfew

Also, many spend the evening buried in a computer monitor or sitting in front of the TV. Then turn them off and "fall" into bed. But if you're aiming for a really healthy sleep, then two to three hours before lights out, arrange a curfew for all gadgets. The time before bed is time for relaxation.

15. Bedroom

Your brain should automatically associate the bedroom with relaxation. So please use this room for its intended purpose. Relax in bed. The bedroom is sleep and sex, not work and the Internet.

16. Comfort

For a good sleep, you need to create comfortable conditions: buy a comfortable mattress, hang blackout curtains on the windows, eliminate noise sources that prevent you from falling asleep. Sleep alone? Discuss with your partner what factors affect your and their sleep, and create an environment that is comfortable for both of you.

17. Temperature

16-24ºС - this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.

18. Light

Bright lighting, and sometimes "harmless" light from the TV, can also create problems with sleep. If it is impossible to eliminate light sources, then so that they do not interfere with your rest, use a sleep mask.

19. Workout

Physical exercises not only strengthen strength and develop endurance, but also improve the quality of sleep. We are talking, in particular, about aerobic exercises that saturate the body with oxygen.

20. Everything has its time

Sport improves the quality of sleep, but you should finish your workout at least 2 hours before lights out. After all, physical exercises saturate the body not only with oxygen, but also with adrenaline, and it is a bad “sleeping pill”.

21. Muscle relaxation

Before going to bed, it is better to carry out the so-called muscle relaxation. It consists in alternately tensing and relaxing different muscle groups. We strained the muscles of the legs, counted to five, relaxed; tense the press, one-two-three-four-five, exhale, etc. This procedure can be done while lying in bed. Meditation also helps prepare the body for sleep.

22. Walks

Another secret to good sleep is evening walks. Even if it is not very warm outside and you are too lazy to get ready, overcome yourself. You will be surprised how much better you will sleep at night if you walk for half an hour before going to bed.

23. Hot shower or bath

Before going to bed, the body must relax, so before you go to the realm of Morpheus, treat yourself to spa treatments. A hot shower or bath will help relieve stress and make you sleepy.

24. Music

In addition to the bath, music has a very calming effect on the body. Classical, folk or jazz - everyone has their own melodies that give harmony. Find one that brings you peace and listen to it before bed.

25. Lavender

Aromas also affect the quality of sleep. Lavender is an excellent remedy for insomnia. Use scented candles or essential oils to infuse your bedroom with the scent of lavender before bed.

26. Warmth

As you already know, it should be cool outside, but inside, on the contrary, it should be warm. Drink a glass of warm milk, cocoa or tea before going to bed, and you will immediately want to sleep.

27. Chamomile tea

By the way, about tea. This is a "grandmother's" remedy for a sound and healthy sleep. Chamomile has a calming effect, which means it helps fight the main cause of poor sleep - stress.

What do you do to sleep well?