How to sleep in a short time: useful tips

A feature of sound sleep is considered to be improving mood, improving immunity, and normalizing the activity of internal organs. Proper rest contributes to better performance, struggling with weakness and malaise. With proper sleep, cheerfulness comes after 3-4 hours from the moment of falling asleep, which is not quite convenient. Consider alternative ways to improve the quality of rest.

Be in silence

Make sure that before going to bed for 2 or more hours silence is observed. Home preparations for tomorrow, disputes with households, noisy parties - all this must be done long before bedtime.

It is important to organize a bed in such a way that it is cozy.Transfer the TV to the living room, computer - to the office. In no case do not use the bedroom as an office, otherwise thoughts of work will haunt all the time.

Go to rest every 4 hours

The genius of his work slept no more than 1.5 hours a day, while he felt great throughout the day. He got better sleep than people who rest more than 8 hours.

The secret is that you need to go to rest every 4 hours, while sleeping should be about 15-20 minutes, not longer. Of course, not everyone can observe a similar rhythm of life, but it’s worth adopting a technique.

Look for time to sleep absolutely anywhere: taxi, subway, lunch break. Eliminate restless thoughts from your head throughout the rest.

Postpone business tomorrow

Most people cannot fall asleep due to unresolved issues. They mentally scroll the dialogue in the head again and again, while clearly realizing that today this issue will remain open.

Disconnect from the past day, set aside the actual things for tomorrow. Late evening and night is not the right time for such manipulations. Think of a blue sea or high mountains, turn on the sounds of nature or a relaxing melody on your smartphone.

Conduct the preparation for sleep

Tomorrow you are waiting for a grand and exciting event? Need to wake up at 6 am and still feel sleepy?

Begin training in advance, tune in to rest for 2.5-3 hours before going to bed. Put on a bedclothes, put on pajamas that smell good. Prepare a hot bath with essential oils, foam and medicinal herbs.

Beat the bed, turn on the night light so that the light is slightly muffled. Set the alarm beforehand, go to rest, sticking to a pose, lying on your back, not on your stomach.

Cover the windows

It is no secret that absolutely everyone has their own internal alarm clock, which determines the time of wakefulness and rest.

The alarm clock starts up when the sunlight that penetrates through the eyelids gets into the closed eyes. From now on, the body prepares for awakening, regardless ofhow late the man went to sleep.

To increase the rest time, curtain the windows with thick curtains that will prevent bright rays from entering. Advice is especially relevant for people with nightlife or those who wish to sleep well on weekends.

Observe the biological rhythm.

The biological law of nature does not imply sleep before dinner or wakefulness at night. The rest will be correct in the period from 22.00–06.00 hours. It is at this time that a person is able to get enough sleep to the maximum, and it is important to observe the regime constantly, regardless of whether it is a weekend or weekday. In the event of a certain period of time, you will begin to recuperate not in 8 hours, but in 6-7.

Drink a glass of milk

The main property of whole milk is considered to be the presence of an amino acid (L-tryptophan), which helps to fall asleep. For this reason, it is recommended to drink 250-300 ml. warm milk with a teaspoon of honey just before bedtime. You can make a drink and take it to bed with you, or sit under a rug reading your favorite book.

The action begins after 20-30 minutes after use. During this period, the main thing is not to miss the moment, so as not to cause the discovery of the “second wakefulness.”As soon as you feel that you are feeling sleepy, immediately go to bed.

Do not eat heavy food

Avoid eating fatty, fried, spicy, salty and very sweet dishes before bedtime. First, it contributes to swelling of the limbs and the body as a whole, and secondly, you will not be able to sleep well.

If after a hard day you want to eat, prepare a vegetable or fruit salad, drink kefir or eat cottage cheese. In this case, always observe food hygiene, which involves the absorption of complex fats and carbohydrates at least 5 hours before bedtime.

Air the room

The optimum temperature regime for sleep is considered to be 19-22 degrees. For this reason, it is recommended to ventilate the room for half an hour or more, depending on the initial temperature. If the weather permits, leave the window open all night.

Such a move will “air out” the brains and fill the lack of oxygen; in the morning you will feel like a rested person. The main thing is not to get cold: in the summer you sleep under a sheet or duvet cover, in the winter - under a warm blanket. Do not abuse the air conditioner and heating devices.

Give up alcohol

Discharged ethyl alcohol will begin to act as a catalyst, causing dehydration. You will start tossing and turning, depriving yourself of any opportunity to sleep. Particularly hard for people who smoke, alcohol and tobacco - an ominous combination.

In addition, in the morning after drinking, you will not feel sleepy at all, a headache, a tired state and irritability will set the tone for the whole day.

Do not consume caffeine

Modern man so often does not sleep, that begins to abuse strong coffee and other invigorating drinks. It is important to understand that such products make the heart beat more often, but they do not at all contribute to arousal. Not many people know, but green tea with jasmine or melissa invigorates better than caffeine, focus on it.

In cases where it is not possible to refuse coffee, drink one mug per day only in the morning.Be sure to add cane sugar or its equivalent, as well as cream / milk. It is worth remembering forever that caffeine is eliminated naturally after 11-14 hours, depending on the strength of the drink.

Modern urban rhythm imposes its imprint on society. More and more people are trying to improve the quality of sleep, without spending a long time. You are in silence, do not eat heavy food, follow the biological rhythm.

Video: how to get enough sleep in 2 hours