Recommendations on how to improve sleep quality. Take into service!

Due to the frantic pace of life sometimes do not want anything except lie down comfortably in bed and watch dreams. But sometimes it is very difficult to sleep. And the quality of sleep for many of us is poor. Sleep is one of the least understood phenomena in psychology and physiology. But it is known that a dream - it is an important part of our lives.

How to sleep
Scientists from the University of Pennsylvania and experts from the University of Washington conducted the study. They gathered 48 volunteers who had to sleep different amounts of time.

People who slept for eight hours, was cheerful all day and showed high performance.

Those who slept for four - six hours showed a steady decline in cognitive abilities. However, not all study participants noticed that their productivity has decreased.





How to improve sleep quality

Avoid caffeine
If you find it hard to sleep, avoid drinks with caffeine. If you can not morning without coffee, then I do not drink it at least after lunch.

Quit
If you're not falling asleep and do not know what the problem is, maybe it is in the smoking of tobacco.

Clean up your bedroom
Take everything out of the bedroom that does not belong to a dream: TV, laptop, gadgets. Curtains must be compact and light transmission.

Exercises
If you are hard to fill, do exercises after returning from work for 2-3 hours before bedtime. This will help the body and the brain quickly removed.

temperature
The ideal temperature for sleep should be about 18-21 degrees.

Arrange silence
For a good night's sleep should be the perfect silence in the room. Use earplugs.



Son should be regular
Go to bed and get up at the same time. So it must be on weekdays and on weekends.

Do not use the gadgets before bed
Using your smartphone and your computer to sleep adversely affects the speed of falling asleep and sleep quality. Radiation from gadgets limit production of melatonin in the body. At the same time you can not sleep, and the brain in circles chasing different thoughts. Also, the body produces the stress hormone cortisol. He is the main enemy of your sleep.

Proper rest
Stress in everyday life affect our sleep. Everyone has their own way of dealing with stress. One helps the reading, meditation, exercise, other - keeping a diary.

How to get more energy

Drink a glass of water in the morning
In the morning, you feel so sluggish because the body is a long time without water. The first thing after waking up drink the water.

The strength of the sun
Come out to the balcony or stand at the window on the side where the sun rises, and held there for several minutes. This procedure instantly wake you.

Lack of sleep takes away from your performance, health and good mood. Try to sleep more, and you will notice how your life has changed.

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