Video: ❶ How To Improve Sleep Quality
The way a person rests at night determines his daytime activity, as well as his well-being and health. That is why it is not necessary to neglect good rest, as well as to help make it as useful as possible. Location: Location: In order for the quality of sleep to be an order of magnitude higher than before, you need to know what contributes to this and take care of sound sleep on a regular basis, and not from time to time.
First of all, pay attention to nutrition. For example, when there is a lack of vitamin D in the body, melatonin, the sleep hormone, is not produced in the required amount. Therefore, you need to eat foods with its content, be in the sun more often, and, if necessary, resort to an artificial version in the form of tablets.
Caffeine also has a negative effect on sleep. Due to the fact that it is excreted from the body for a long time, you need to stop drinking coffee after lunch, otherwise sleep will suffer. In addition, you need to remember an important rule: no food and alcohol should enter the body 2 hours before bedtime. This is necessary so that the body is not "distracted" by food processing at night, but rest.
Provide a suitable environment. This means turning off the light (it has a negative effect on the nervous system), eliminating extraneous noise, turning off the computer or TV. Ideally, before bed, you should listen to calm, relaxing music, read a book, or enjoy an interesting but not emotional interaction with your family. The sounds of wildlife can help you fall asleep, but they are distracting for some, so listen to your feelings.
Consider the details. For example, exercise promotes healthy sleep by normalizing cortisol production. And unhurried walks in the fresh air before bedtime and falling asleep in a room with an open window allow you to get enough oxygen. For some, a contrast shower, as well as thoughts of positive thoughts, helps to relax and tune in to sleep.
You can also use the advice of traditional medicine, for example, drink warm milk with honey before bed. If you do your best to keep your sleep sound and restful, but do not see any obvious improvement, you should see a doctor, because sleep disturbance can be a symptom of a serious medical condition. You may need medication to help guide and strengthen sleep. In any case, there is no need to close your eyes to the obvious problem and ignore it.