How to get ready for bed

Following these tips will help you fall asleep faster.

Following these tips will help you fall asleep faster. It will also make your sleep deeper and more beneficial.

Practice yoga before bed

Do some exercises that stretch the back of your body, such as Paschimottanasana. Avoid active practice and holding your breath while inhaling - they activate the sympathetic nervous system, which can prevent you from falling asleep.

Don't eat a lot before bed

The body works according to an internal biological clock - and at night the duodenum sleeps. If at this time the stomach, liver and pancreas continue their activity, pathological processes develop.

Comb your hair

From top to bottom. It is best to use a wooden comb to prevent your hair from getting electrified.

Perform bathroom treatments

Empty your bladder. Brush mucus from your teeth, tongue and throat.

Wash your feet with cold water

Rub them with a terry towel and massage your feet with almond oil. While doing this, separate yourself from the world and direct yourself to the perception of the Unified Cosmic Force.

Prepare the bed

It is best if the mattress is hard and the linen is made of natural materials. It is better to place the head of the bed towards the east or west so as not to lie in the direction of the Earth's magnetic field.

Lie on your back

And begin to breathe deeply and slowly, consciously relaxing and letting everything go.

Roll over to your right side

Lying on your right side, you will breathe through your left nostril, which activates the parasympathetic nervous system. This type of breathing has a relaxing and cooling effect on the body and mind.

Eat all the dinner and compote, put away the toys, brush your teeth, listen to a bedtime story, hug mom and dad and go to bed - does that sound familiar? Everyone has similar memories, give or take a couple of variables. You might even miss those predictable evenings. Your melancholy has not only an emotional, but also a significant physiological reason. Our bodies need routine to function normally. Therefore, we suggest bringing back part of your childhood into your life and establishing a night’s rest. Okay, you don’t have to put away the toys, but the rest of the recommendations are mandatory.

Prepare for the next day. Pick out a set of clothes, pack a bag, put lunch in containers and prepare breakfast items. This will save you a decent amount of time in the morning, and in the evening it will give you a feeling of accomplishment. And you can calmly go to bed.

Decide on time. An adult needs 7 to 9 hours of sleep. You probably know how much you need. Calculate when you need to go to bed in order to wake up rested, and not be late for anything. Try to go to bed only at this time every evening, even on weekends.

Eat wisely. Don't overeat at night; you won't be able to sleep with a full stomach. Also, avoid drinking coffee and alcoholic drinks in the evenings. Give preference to light foods, preferably high in tryptophan (this is a nutrient that helps muscles and the entire body relax). Good evening snack options: a small whole grain sandwich with turkey, granola with low-fat yogurt, banana.

Set an alarm. The next morning - of course, but you will also need an evening alarm clock. Set it an hour before you go to bed. As soon as it rings, stop all active activities: turn off the computer and TV, put aside household chores, checking email and an unfinished work project. It’s worth dimming the lights and doing only getting ready for bed: a shower and a bedtime story.

Invent "slow" fun. Do it shortly before bed, after the evening alarm clock rings, to calm the nervous system and set it up for rest. Journaling, relaxing yoga, meditation, reading a book (preferably a paper one) - the range of activities is something like this.

Practice makes perfect. Don’t deviate from your established schedule, stick to it every day. Don’t do anything forcefully; all activities should be simple and bring joy. After some time, you will get used to the evening routine and will perform all actions automatically. And your body will work like a clock.

Healthy sleep is very important for our body. It is during the night's rest that the body relaxes, the muscles rest, and the brain assimilates and processes incoming information. While you are sleeping peacefully in your bed, millions of important processes are happening in your body.

The modern rhythm of life can often deprive us of restful sleep.

In this material we will give you some tips on how to normalize your sleep.

How to properly prepare for bed?

1. Don’t watch TV or use your smartphone an hour before bedtime.

This must have come as a shock to many. Of course, as studies have shown, almost 90% of people are most active on the Internet late in the evening.

But such a habit affects your health in the most merciless way. The violet spectrum of the display, emotions and new ideas to think about lead to stress. As a result, you cannot fall asleep for a long time or sleep poorly.

Screen brightness is harmful to eyes that are tired during the day. From overwork, wrinkles appear and the face “sags”. These are not all the consequences of such a bad habit. Therefore, it is better to give up TV, smartphone, and computer before going to bed. Instead, you can read literature.

2. Try to limit your social interactions an hour before bed.

For example, checking mail, correspondence with friends, talking on the phone, or sorting out relationships with relatives will become an obstacle to healthy sleep. Try to avoid all this. Better ask your spouse to give you a massage.

3. Eating before bed

Experts do not recommend eating a lot before bed. It is also harmful to go to bed completely hungry. Both options will have a bad effect on your appearance, weight and the condition of your internal organs. It's best to have a light snack 2 hours before bedtime.

4. Tea and coffee

Avoid tea and coffee before going to bed. The only exceptions are herbal teas, which have a calming effect. Such preparations are sold in pharmacies and, on the contrary, are recommended for improving sleep.

5. Smoking and alcohol

On the Internet, some users note that alcohol helps them sleep better. Even if you really have this peculiarity in your body, it is better to give up alcoholic drinks before bed. The fact is that at night your organs will not be able to cope with the toxins that are contained even in table wine or beer.

6. Temperature

Before going to bed, it is not recommended to take a hot bath or contrast shower. Also, you need to postpone all hardening procedures to the morning.

The best thing is a warm bath with sea salt. The water temperature should not exceed 37%.

7. Ventilate the room

We spend at least 6-7 hours sleeping. During this time, the oxygen concentration in the room decreases. To make it easier for your body to wake up in the morning and make you feel fresh and invigorated, do not forget to ventilate your bedroom well before going to bed.