Get rid of insomnia and improve sleep patterns. We provide actionable advice. Scientists have long proven that a healthy adult needs to sleep 8 hours a day.. Healthy sleep reduces blood sugar levels, and as a result, the risk of diabetes, prevents obesity and heart disease, according to the online publication for girls and women from 14 to 35 years old Pannochka. net The main reason for lack of sleep is working hard, late walks, sitting at the computer on social networks, etc..

How to normalize sleep patterns: proven methods and tips Common causes 1. You are used to staying up late, otherwise it doesn't work out.

What to do: If you go to bed well after midnight, get up early (around 20. 00) and devote the whole day to physical labor, walking, sports, etc.. A tired body is easier to put to sleep in the evening.

You don't look at your watch.

What to do: you are very passionate about something, and when you look up, it’s already 2 am on the clock. To cope with the problem, set an alarm clock on your phone that will remind you of a late time..

Wrong temperature in the bedroom.

What to do: for a good sleep in the bedroom should be 18-10 degrees. Temperatures much higher or lower won't give you sweet dreams. Ventilate the room or use heaters (just don't leave it running all night). To avoid problems with dry skin when using heaters, humidify the air with a spray bottle or periodically wet cleaning.

A few more tips:.

Take a warm shower or bath before bed, use a lamp instead of a bright light.

Do not eat before bed (the last meal is 3-4 hours before bedtime).

In the evenings, go for walks, jogs, and port.

Do not sleep during the day. Short sleep can cause nightly "

Avoid fake drinks. Don't drink coffee 6 hours before bed.

Keep a routine, go to bed and wake up at approximately the same time.

Do not watch TV or sit in front of a computer or tablet before bed. Light disrupts the body's natural circadian rhythm.

Do not drink alcohol before bed.

Regular exercise will help you.

· Starve. In moderation and right. Do not eat 3-4 hours before bedtime, so as not to burden the stomach and avoid food fermentation.

Lack of sleep increases anxiety and reduces work performance. These simple rules will help normalize sleep.

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