Sleep is a natural human necessity, like food and drink, so you need to get enough sleep every day to start the day vigorous and healthy..

Healthy sleep is a guarantee of excellent well-being and high performance throughout the day.. In order to ensure yourself a high-quality healthy sleep, it is enough to follow simple conditions.

Observe a clear schedule, go to bed at the same time The optimal time that will allow you to get enough sleep is 6 - 7 hours of sleep a day, and it is better to go to bed at 22 o'clock and wake up at 5 in the morning. It is at this time that the human body is more susceptible to relaxation, it rests best. Getting up early will keep you awake and energized throughout the day..

Temperature regime Be sure to ventilate the room before going to bed, or sleep with the window open. Clean air is good for sound sleep, but drafts should be avoided - it's very easy to catch a cold. The ideal temperature for sleeping is not lower than 18 degrees Celsius.

The right sleeping place The surface on which you sleep should be of optimal rigidity. Not too soft, but not too hard either. An excellent option is a special anatomical, or orthopedic mattress (especially for those who have pain in the spine). High-quality bedding made from natural fabrics will also help you get enough sleep.

Don't overeat It is best to have a snack two to three hours before bedtime, otherwise restless sleep and nightmares are guaranteed.. Exciting drinks such as coffee, tea, coca-cola, alcohol are also excluded.

Replace them with herbal tea, or a cup of warm milk with honey. A banana is good as a snack, it stimulates the production of sleep hormone.

Emotional relief Another important point of good sleep, relief of heavy emotions, and negativity that have accumulated during the day. It is ideal to take a short evening walk, take a warm shower or bath with herbs or sea salt, listen to light soothing music, recordings of nature sounds. Meditation before bed is also a great way to relieve tension and relieve the day's weight..

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