To sleep: what you need to do to finally get some sleep

To sleep: what you need to do to finally get some sleep Photo: Ty Carlson /

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Marina Levicheva

If every day, including weekends, you Wake up and feel a little less than disgusting, such a situation can hardly be called normal. Like when you every morning asking myself the same question: “why me?” According to a new report published by the British Sleep Council, about 30% of people sleep well enough during the night. Happens, experts say, is for a variety of reasons — from stress overload and excessive fatigue to restless sleep partner, noise, and uncomfortable beds.

The good news is that there are a number of steps you can take to improve the quality of sleep. And most of them, interestingly, is reduced to rituals that you should do before going to bed.

Leave work at the office

It is very important to learn to work at work and not bring home not only to important records and burning delainy, but stress, or otherwise associated with your professional activity. “Work stress that you carry home together with the documents, increases the level of cortisol and adrenaline, which are good in the middle of the day to raise morale, but bad for peaceful sleep and for health in General in the long term,” explains The Independent expert on health and nutrition Jessica Sepel (Jessica Sepel). I agree that the work is a significant part of our lives, so that it can be difficult not to think. But the setting of boundaries (e.g., a ban on mail check in after 21:00) could help.

Cook healthy dinner

Healthy eating is not necessarily complicated. And even so, healthy diet is simple rather than complex dishes. At the same time, the correct balance of vitamins and minerals before sleep can help the body to release stress accumulated during the day so you fall asleep faster and stay asleep longer. Nutritionists recommend to bet on protein, healthy fats and fiber during dinner, limiting the intake of carbohydrates. “Plus, when you eat, do it slowly to avoid provoking digestive problems, and being careful not to overeat” — suggests, Sepal.

Discard gadgets

You may have heard or read (say, in our material on the subject) that the blue light that emits phones, tablets and computers disturbs the biorhythm and triggers sleep problems. That’s why 1.5-2 hours before bedtime — especially if you are not feeling that you have not slept, even after a full 8-hour sleep you should abandon gadgets, focusing on something with blue light non. What could it be? It can be anything! You can read new or reread a favorite book, listen to the radio or take a bath with aromatic oils. And all this, let’s face it, sounds a lot more exciting than correspondence, messengers and checking updates on social networks.

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