You can improve the quality of sleep by following simple rules. They will help you improve your daily routine and make your sleep deeper and more restful.
Regular sleep and wake schedule
Try to go to bed and get up at the same time every day.
This habit helps to regulate the circadian rhythms.
In addition, this sleep rule also applies to weekends.
Sunlight
Daylight also helps to improve sleep.
Go for a walk during the day for at least half an hour a day.
Walking in the fresh air and the sun's rays improve the work of human circadian rhythms.
Get rid of light sources before bed
An hour before bedtime, stop using any gadgets: phone, tablet, computer, TV.
The blue light of the screens is similar to the light in the morning, which stimulates the awakening of the body.
Therefore: falling asleep after using the phone is more difficult.
To block the blue spectrum of radiation from gadget screens, use computer glasses.
Physical exercise
Exercise is beneficial not only for physical health, but also for the quality of sleep.
However, exercise in the morning or early evening.
It is useful to take a walk in the fresh air 1-2 hours before bedtime.
Avoiding caffeine and alcohol before bed
Despite the soporific effect, a glass of wine worsens the quality of sleep and makes it superficial.
Caffeine is a stimulant that prevents a person from falling asleep.
Caffeine is found not only in coffee, but also cocoa, black and green tea, chocolate and energy drinks.
