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5 simple rules that will help you sleep soundly and get enough sleep
04.05.2024 23:10
Sleep is the most important condition for the complete recovery of the body.
It is especially important for those who play sports to get a good night's sleep; without it, there simply won't be any energy.
It is during sleep that ligaments, tendons, joints, cardiovascular, nervous and other systems of our body are restored, and most importantly – the brain.
Unfortunately, about a third of the adult population experiences some form of sleep problems.
Self-discipline and 5 simple rules will help you get rid of them.
Fall asleep and wake up at the same time
Many people know this rule, but not everyone follows it: on the weekend, they allow themselves to go to bed and wake up later. Because of this, the regime is disrupted, and then it becomes difficult to fall asleep. It is necessary to accustom the body to one time, then there will be much fewer problems with falling asleep.
Sleep 6-8 hours a day
This is how much an average adult needs. It is important to consider that each organism is individual: someone may need a little more.
If you have recently started training, you may notice that you are not getting the usual amount of sleep. This is normal: the body has started to spend more resources, which means it needs more time to recover.
The last workout should end at least 3 hours before bedtime.
Otherwise, the nervous system will be overexcited, which may interfere with falling asleep.
Avoid drinking coffee or other caffeinated beverages in the afternoon.
This substance has an invigorating effect, so it can disrupt sleep. In the afternoon, it is better to give preference to water, juice and tea.
It is recommended to drink herbal infusions with a calming and relaxing effect immediately before going to bed.
An hour before bedtime, it is advisable to avoid working with a computer, smartphone, or watching TV.
The light coming from the screen interferes with the production of melatonin, a hormone that is responsible for the quality of sleep.
If these rules do not help to get rid of sleep problems, it is worth reviewing your diet. Some even healthy products can have a negative impact on sleep.
So, sometimes the cause of insomnia can be the use of B vitamins. But here everything is very individual and depends on the characteristics of a particular organism.
It can take years to independently find and eliminate the causes, so it is better to contact a specialist. A somnologist diagnoses and treats sleep disorders.
You can get a consultation from this specialist from us. Based on the check apa data, he will prepare recommendations for you.
Earlier we wrote about one product that absolutely cannot be washed down with kefir.
