A regular lack of sleep makes us feel exhausted right after waking up. Also, it is one of the main reasons to gain weight. We would like to give you some tips on how to fight the “monsters” that keep you from sleeping soundly and feel and look good as a result.
Why can’t I sleep well?
1. The Air Temperature Is Incorrect
Although falling asleep in the heat is nice, the ideal temperature is 15-23 ° C (60-75 ° F).
Solution: Cover with a light blanket and replace it with a warm one overnight.
2. Physical Exercise
A workout stimulates the nervous system, so falling asleep after going to the gym can be a problem.
Solution: Exercise at least 3 hours before bed.
3. Lack of Time
To restfully, your body needs a certain amount of time. Also, it is impossible to get enough sleep in advance or to accompany him on weekends.
Solution: go to bed at the same time every night, preferably between 10 p.m. and 1 am
Even the smallest light from a bulb or LED lights from appliances mess with your sleep. The darker it is, the better your dreams will be.
Solution: Get rid of all light sources or put on a sleeping mask.
Any sound, be it the noise of cars outside or the noise of neighbors, prevents the body from resting.
Solution: Wear earplugs or turn on “white noise” to cover everyone else.
6. Using Your Bed For The Wrong Purpose
Many people use their beds not just for sleeping, but as a type of workplace, resulting in fewer hours of sleep.
Solution: leave your work out of the room.
It is no secret that caffeine prevents you from falling asleep easily. Do not forget that it is found not only in coffee but also in tea, chocolate, and other products.
Solution: Have fewer foods that contain caffeine at night.
8. Making Yourself Fall Asleep
Many go to bed without wanting to sleep, waiting for the desire to come along. In most cases, however, this does not happen.
Solution: If you can’t fall asleep in 20 minutes, get out of bed and read a book (but not an e-book, as this will make things worse) or do something relaxing.
Although alcohol allows you to fall asleep more quickly, it negatively affects fast eye sleep and you wake up tired and nauseous.
Solution: Consume alcohol at least 2 hours before bed. Better yet, stop drinking altogether.
10. Mind Overload
Generally, we don’t let our brains “reset” and rest from everyday problems before bed, resulting in poor sleep quality.
Solution: Distract yourself from all worries and direct your thoughts to something completely different: Remember country names that start with the same letter or try counting sheep.
11. Absence of Habit.
Lack of rituals before a night’s sleep is another reason why you don’t feel rested in the morning.
Solution: Train your body to react to a certain algorithm: for example, take a warm shower (not too cold or too hot) and listen to music. However, don’t take a hot bath, as this will speed up your metabolism and you will have a hard time falling asleep.
12. Sleeping Position
Going to sleep in an uncomfortable position, either alone or with your partner, stresses your body, resulting in a lack of rest.
Solution: Take a position where you feel most comfortable and try not to change it until you fall asleep.