How to improve the quality of rest and restore healthy sleep?
There is no universal advice. However, if you want to get enough sleep, start with general principles that will be an excellent contribution to constant vigour and spiritual uplift in the morning.
Principles Of Good Sleep
Women need to sleep more than men, as they work on a par with the stronger sex, and often until late. But besides this, women take care of their loved ones and maintain the warmth of the hearth, which means they are forced to rest even less. Therefore, their psychological and physical health is highly dependent on a sufficient amount of sleep.
Don’t Drink Coffee 7-8 Hours Before Bed.
Of course, working days, especially after lunch, require survival skills in extreme conditions. And we make our way through meetings, letters, and calls with another mug of coffee in our hands. But taking caffeine even 6 hours before bedtime can take away an hour of good rest from you. Therefore, to combat afternoon naps, it is better to take a sweet nap for 20-30 minutes.
Entering The Bedroom Should Be Your Body’s Signal To Go To Sleep.
A symbol that means that the world with its worries and unfinished business is left on the other side of the door. Do not lie on your bed just like that, do not work, and do not receive guests. Because of this, consciousness ceases to accept the bed on which you wrote reports or chatted with friends as a place of rest.
Turn Off The Tv, Computer, And Phone 1-2 Hours Before Bedtime.
Bright screens do not allow our nervous system to relax, because of which we cannot understand the signals of the body that it is time to sleep. Instead, read an interesting book, take a hot bath with fragrant oils, or talk to your loved one over a cup of tea.
But if you are addicted to music at night, listen to sweet sounds that will help you to get natural sleep with a sound machine for sleep.
Air Temperature Also Affects The Quality Of Sleep.
The optimum temperature is 18-21 degrees. Always ventilate the bedroom if the house is hot, and do not cover yourself with warm blankets. If it’s cold, turn on the heater for a while and put on warm socks to keep warm.
The Bedroom Should Have As Little Light As Possible.
Light suppresses the production of melatonin in the body, a hormone that gives the body a “hang up” signal. Turn the room into a secluded, quiet, and dark place, and it will in itself make you sleepy.
Create The Right Bed.
You can fully sleep only on a cozy and comfortable bed and choose the bed sheet according to the bed , such as the comfortable bamboo sheets king. Its base is a comfortable mattress. It is he who is more responsible for your condition in the morning. A mattress tailored to your weight, height, age, and favourite sleeping positions will help you enjoy deep sleep and save time, as it will help you sleep much faster.
