What time is best to go to bed to feel fresh and rested? Universal answer: before midnight. It is at this time that organs and systems are ready for recovery processes and are as relaxed as possible.. Good sleep doesn't have to be 8 hours. The older a person is, the less time he needs to rest.. Until the age of 25, you can sleep at least 10-12 hours a day, this is absolutely normal! On average, a person in the period of 25-45 years needs 6-8 hours of sleep daily.
Nutrition First of all, 2-3 hours before bedtime, you do not need to eat a lot.. Neither the digestive system, nor the figure, nor the quality of sleep will benefit from this. But a cup of warm herbal tea with raspberries or honey, warm milk, kefir or yogurt is a great aperitif before going to bed.. Sedative teas based on chamomile, lemon balm, motherwort have a slight hypnotic effect.. An important element contributing to good sleep is melatonin, a natural regulator of the sleep-wake cycle.. Melatonin is produced in our body in the brain at night and is responsible for the quality of sleep.. There is also a lot of it in the products of the Mediterranean diet: tomatoes, walnuts and almonds, pumpkin seeds, sesame seeds, cottage cheese and cheese, fatty fish.
Emotions You need to fall asleep in a calm state, with positive thoughts.. Leave all obsessions and exciting projects for the morning, it is not for nothing that it is wiser than the evening. The bedroom should be absolutely dark and fresh, because light pollution - a lantern or a neon sign in front of the window - interferes with good sleep. Airing out the room before bed can help improve sleep quality. A few pages of a calm book, pleasant music evoke drowsiness. The same effect has dim lighting before bedtime, aromatherapy with oils of lavender, mint, lemon balm, juniper.
How to sleep if you can't sleep?
Someone counts sheep, someone sits down at a book or computer, someone starts cleaning. If a good dream is in no hurry to visit you, count to a hundred and backwards, drink a cup of soothing tea, listen to soothing music. Sometimes it helps that which always puts you to sleep: monotonous soap opera monologues, the most boring magazine, solving crosswords or other stressful tasks.. However, do not overdo it, because you can remember the word spinning in the language until the morning.!
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