Poor quality sleep is one of the most common causes of lethargy and irritability in the morning. Prolonged bedtime and frequent nighttime awakenings can not only ruin your mood, but also become a source of serious health problems. You should start solving this problem as soon as possible.
Instructions
Step 1
The key to a sound and long sleep is sufficient stress during the day. Try to alternate physical and mental work, this will provide your body and head with the necessary level of employment, and will not allow the body to overwork. If possible, take a short walk in the fresh air before bed. Avoid busy and noisy streets while walking in the evening; instead, wander through the park.
Step 2
Go to bed and wake up around the same time every day. This will allow you to establish your own biological rhythm, which the body will obey. Do not lie in bed on weekends and holidays, try to stick to the established schedule.
Step 3
Your sleeping place should be as comfortable as possible and inviting to sleep. Perform regular wet cleaning and airing in the bedroom. The optimum air temperature in the bedroom is 18-20 degrees. Make sure that it does not go beyond this indicator. Don't turn your bed into a study and meeting place. In the bedroom, you should not watch TV, work on a computer, or have violent business disputes. All these things can throw you out of balance for a long time and negatively affect the quality of sleep.
Step 4
To avoid frequent urge to use the toilet at night, limit the intake of rich fatty foods and liquids two hours before bedtime. You can cope with the surging feeling of hunger with a light snack. Eat fruit yogurt or banana (which is quite nutritious and mildly hypnotic).
Step 5
Nighttime awakenings are often associated with external stimuli. If you are sensitive to street noises, use ear plugs. A blindfold will protect you from unwanted light vibrations. The monotonous ticking of the clock makes many people wake up. To avoid this, do not set a mechanical alarm in your bedroom.
