Sleep helps to fully live and feel good, it is a free vitamin and antibiotic, anti-stress and helper. But how to sleep properly in order to feel cheerful, how to get enough sleep? Does rest depend on the cardinal points and on which side to sleep? We will talk about this and much more further.

Sleep and lack of sleep

Do not sleep too long, it does not benefit the body.

Scientists have found that the younger a person is, the more he should sleep.

Most likely, this is because he spends a lot of energy on life, and small children grow intensively. But the older people get, the less sleep they need.

• Babies under 3 months sleep more than 17 hours a day.
• Older children - 14 hours.
• Those who have already "passed" for 3 years can sleep only 13-15 hours,
• Children from 6 years old and up to adolescence should rest until 11 o'clock.
• From about 15-16 years old, the body requires a standard 8 hours of sleep.
• It is 7-8 hours of rest that people from 18 to 65 years old need. In this active period of life, people usually sleep 7-9 hours, and this is enough for them. The average standard figure is 8 hours.
• After 65 years, in order to fully relax, 7-6 hours may be enough.

An adult should not sleep for more than 9 hours, the effect of such a process will be harmful. Fatigue, apathy, strange drowsiness, headache, a feeling of non-perception of the world may appear and you will want to sleep more.

Constant sleep can lead to depression and poor health.

But you need to sleep, you should do it on time. There are people who, for anomalous reasons, do not sleep for years. But these are unique cases, while such patients feel good. A normal healthy person should sleep, preferably at night. If your work schedule does not allow you to rest at night, but only during the day, the body also gets harm. It is a good night's rest that helps to be healthy. If there is a constant lack of sleep, the body can have negative consequences:

• General health worsens.
• Constant increasing fatigue.
• Depressive state, apathy for life.
• Bad memory.
• The work of the brain is disrupted, logic and mental processes are deteriorating.
• Poor eyesight.
• Mood swings.
• The pressure becomes higher, there are "swings" of pressure.
• Reduced immunity.
• Early aging.
• Life expectancy is getting shorter.
• Excess weight.

Such serious consequences are very dangerous, but most often lack of sleep appears due to various reasons. They can be conditionally divided into several groups:

1. Mechanical(busy work schedule, wrong daily routine, lack of time for sleep).
2. emotional(nightmares, fears, emotional instability, mental pain, trauma).
3. Physical(diseases, pain in the back, head, legs, health problems, blood circulation, pressure).

All this requires the right solution. If sleep does not come due to mechanical reasons, you should adjust your lifestyle. For other reasons, you need to go to a psychologist, therapist or somnologist (a specialist who studies sleep problems).

There are special clinics and centers where your sleep is examined and these problems are solved, there are even special sanatoriums where you can undergo one-time treatment or complex procedures.

Ideal Conditions

To get enough sleep, a person needs the right conditions for sleep. In principle, you can sleep in any conditions, even sitting and standing, but the body will not receive the necessary benefits and rest.

Atmosphere

For the most comfortable sleep, the atmosphere should be calm. No noise from the neighbor, from the street, from the TV or computer. Sometimes relaxing music that you can listen to before going to bed or while falling asleep helps. Japanese or Chinese motifs are very good for this.

The most important element for a good sleep is peace, silence and a pleasant smell. You can ventilate the bedroom before going to bed, light an aromatic oil or fill the room with the aroma that you most associate with sleep.

Do not fill the bedroom before rest with harsh perfumes, coffee aromas, let it not be too stuffy or cold here. You should be comfortable and warm. It’s good if in this room, in principle, they don’t arrange noisy festivities, don’t quarrel and don’t have loud conversations. You should have a private bedroom, free from negative and loud sounds. Then you will want to come here, it will be all shrouded in an atmosphere of peace and relaxation. This atmosphere is the best guarantee of a good night.

Position

In order for the body to rest effectively, you should lie down correctly. It affects sleep.

The most correct posture is the position on the back.

But for many it is quite difficult. But it is sleep on the back that helps to restore strength well and does not provoke pain in the spine. The arms in this position should be extended and relaxed.

You can sleep on your side, but here you should listen to your feelings. For some people, sleeping on the right side causes heartburn or stomach discomfort. And on the left, on the contrary, it helps digestion. In any case, listen to yourself. Hands, if you sleep on your side, stretch along the body. It is good to put small pillows between your legs if you like to rest on your side.

If you sleep on your back, put pillows under your back, under your legs, under your knees, as it is convenient.

Especially if you have problems with knee joints or back pain. Lie on a comfortable side and listen to yourself.

It is better not to sleep on your stomach. If this is difficult to give up, try to sleep in these positions as little as possible. This causes problems with the spine and back, but it also helps with digestion.

Interior

The interior of the bedroom should be calm and not flashy. Warm, pastel, light colors are most suitable. They don't have to be bright. Sometimes a nice green color is used. You should not make special accents, the bedroom should be spacious. Pay special attention to a comfortable bed and bedside area.

Hang a lamp with dim light, you should have blinds or blackout curtains, windows should face the side that is as protected from light as possible.

Let the bedroom have two phases of lightening: bright, if you are reading or relaxing, and muted, which, as it were, would bring you to sleep. Do not put a vase with flowers that smell strongly or plants, keep it free from TVs and computers. You can put a few books on the nightstand that are especially interesting to you or, on the contrary, make you sleepy.

The bedroom is not a place to work or eat. Free her of everything you don't need for sleep. Leave the bed, bedside tables, armchairs, a place where you can put a bathrobe or clothes, a closet, take a few books, you can make an audio system that would help you relax with music. Well, if the bedroom has a warm floor.

If possible, make the bedroom soundproof and lock it with a key. To properly arrange the interior, you can watch a special training video. Bloggers don't get tired of writing about it either.

If you share a bed with your husband, arrange more romance and cute little things: you can come up with a corner of love, put your photos or candles there, a lot of little things.

How to sleep properly

To sleep was a joy, sleep properly:

• Go to bed no earlier than 9 pm and no later than 11. It is during this period that it is easiest to fall asleep, the body is set to rest.
• Go to bed at the same time, the body will adjust to the regime.
• From 11 pm to 4 am you must sleep. If you are alert during this period, it is very harmful to the body. During these hours, sleep is the strongest.
• Sleep at least 7 hours a day. It must be a dream that is not interrupted. You should not sleep for an hour, then work for three hours, then sleep again for 30 minutes. It's unhealthy.
• Don't sleep more than 9 hours a day, it won't do you any good
• If possible, you can take a break during the day. But no more than 2 hours. Otherwise, insomnia is possible at night. In one of our articles, the topic of the day is interestingly disclosed - we recommend reading it.
• , let the last meal be 3-4 hours before rest.
• Try not to take sleeping pills if you can't sleep. The body will get used to it and will not be able to fall asleep normally.
• Sex is the best remedy for insomnia.
• Do not try to get enough sleep on weekends, if on ordinary days you sleep 5 hours a day, and on weekends 12 hours, this harms the body. Try to keep a balance, because after sleeping on Sunday you will still feel uncomfortable.
• You need to wake up at the same time.
• Before going to bed, take a walk and ventilate the room. Do not dress in too warm pajamas and do not wrap yourself in hot blankets - a maximum of 22 degrees.
• The one who sleeps on a hard surface does the right thing.

Basic principles

There are some unwritten principles that are observed when sleeping:

1. Take a compass and determine the cardinal directions in your bedroom. Sleep with your head to the east or north.
2. Go to bed always at the same time. So avoid insomnia.
3. The room before going to bed should be ventilated for at least 30 minutes.
4. If you do not sleep well at night, rest during the day, remember to get a good rest, despite the lack of time.
5. Before going to bed, take a shower, do a self-massage, ask someone to rub your back or massage your feet, after a shower - yawn with pleasure.

• If the sleep is very deep, the body is paralyzed. The person cannot move, but this happens in case of very deep sleep. After waking up, a person feels cheerful and great.
• Reality is friends with dreams. What is happening at this moment can enter into your dream. You dream that the phone is ringing, and you really have it ringing. All external stimuli, things fit into your dreams and in a matter of seconds mutate into a full-fledged part of your sleep.

Smokers who quit have vivid dreams afterwards.

• A dream is often a symbol of one or the other. Decisions come in dreams, dreams help people understand themselves. This is even a kind of prophecy, a game of the subconscious. You have to believe in dreams. But only when they are good.
• Most people (over 90%) dream in color.

• Only acquaintances come to dreams. These may be people whom you have seen only once in your life and then briefly. They imprinted in the subconscious and came to visit. A dream is like a kaleidoscope, from which only one piece has been torn out. This is a game of the subconscious, intuition, logic and everything that scientists have not yet studied.
• Those who sleep well are less prone to depression, psychosis and fears.

Men are more likely to dream of men, and girls see both ladies and men in their dreams in the same way.

• Almost 95% of all dreams a person forgets. The most vivid memories in the first 10 minutes after waking up.
• Those who do not see also dream. If a person is blind from birth, he dreams with smells, sounds.

To sleep better, you need to drink milk, eat eggs, bananas and tuna. It is good to use nuts, spinach.

• Alcohol, as is commonly believed, does not contribute to good sleep.

The most common are not to put the bed so that you sleep with your feet forward to the door, and. But there are others, quite logical:

• Herbs can help with insomnia: chamomile, hops, lemon balm, dill, primrose.
• The simplest is tea with chamomile and honey, drink it before bedtime, it will help you fall asleep and relax.

• Primrose 15 g
• Boiling water 200 g

Pour boiling water over the flowers, boil for 10-15 minutes. Strain. And drink an hour or two before bedtime.

• You can take:

• Hops 1 tbsp
• Boiling water 200 g

Insist 10-15 minutes, strain. Drink before bed. Not for pregnant and lactating women.

• Pour a tablespoon of dill seeds in 400 g of boiling water. Insist 2 hours. Strain. Drink a glass before bed.
• You can buy ready-made pillows that help you fall asleep. Or you can cook it yourself: mix mint, lemon balm, wormwood in equal parts. Put it in a bag, sew it up. Place this pillow under your pillow.
• Take lavender oil and put a few drops on whiskey, grind.
• Before going to bed, you can take a bath in which add the essential oils of valerian, chamomile, lavender, roses.
• Make a massage in which to use corn oil, rosemary oil and ginger.
• Onion helps to sleep. Green onion salad has a lot of such benefits.
• Before going to bed, make a cocktail: mix a glass of milk with a banana, nuts and sprouted wheat. Whisk in a blender.

For insomnia mix:

• Buckwheat honey 2 tbsp
• Lemon juice 200 ml
• Nuts 2 tbsp

Take 1 tbsp. l. before bedtime.

The location of the bed opposite the front door and in the middle of the room should be avoided. Nothing should hang above the bed. Nothing should be placed under the bed, no sharp corners should look at the bed.

Let your workplace not be visible from your bed.

According to Feng Shui, you should put your bed against the wall, place your bedroom on the riser, above the bed should be empty, and your headboard should face north.

If you do everything right, but still sleep badly, maybe you can. It is worth cleaning the house, maybe you should experiment and put the bed not according to feng shui, but in a way that is more convenient for you. There are rules, but if you are so uncomfortable, you are allowed to experiment and look for what is most suitable.

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Sleep is an integral part of human life. It is necessary like oxygen to man. During sleep, the body rests, gaining strength and energy.

Therefore, to replenish vital energy, a person needs to sleep at least 7-8 hours a day. This figure is not mandatory for everyone. For some people, even 5 hours of sleep is enough, and for many, 9-10 will not be enough.

Waking up in the morning, a person should feel rested, full of energy. But often this is not the case. We get up in the morning “broken”, not getting enough sleep.

This is due to poor-quality sleep, during which the body was not able to fully restore its strength. Therefore, you need to know where it is better to lie down with your head and what position to take in a dream in order to feel confident and good in the morning.

Key Aspects

Sleep quality depends on many factors:

1. Surfaces.
2. Poses.
3. Emotional mood.
4. Physical fatigue.
5. The presence or absence of pillows.
6. health conditions.

When choosing a surface to rest, pay attention to:

• Body support.
• Whether the surface is pressed under the weight of the body.
• Rigidity.

There are only three sleeping positions:

1. On the stomach. The most favorite pose of the population. According to a survey, more than 80% of people rest in this position. This position is not recommended by doctors. It negatively affects the functioning of the digestive tract, the load on the cervical vertebrae and spine increases, the neck joints suffer, and the chest is suppressed. After sleeping in this position, fatigue, a feeling of lack of sleep, pain in the back and neck appear.
2. On the back. This position is recommended by therapists, orthopedists and cosmetologists. If you sleep on a low pillow, the pressure on the spine decreases. For the face, the pose is very useful, because the face breathes, there is no pressure and impact on it. Facial skin retains youth and elasticity for a long time.
3. on the side. So many women and men are accustomed to sleeping. The pose relaxes the muscles. But not very useful for the spine and neck.

Many people are interested in the question, which side is better to sleep on. Previously, there was a prejudice that resting on the left side is dangerous to health.

After all, the heart is located on the left side and while resting on the left side, the load on the heart increases significantly. But this is just a prejudice. There is no medical evidence for this.

Therefore, choosing which side to sleep on, be guided by the following nuances:

• Sleeping on the left side is beneficial for people suffering from heartburn.
• Sleeping on your right side increases the production of stomach acid.

In this position, you should not put your hands under the pillow, but stretch them out. Outstretched arms do not become numb, blood flow is not disturbed in the vessels.

Sleep depends on the emotional state of a person. Falling asleep with a "heavy" head is not recommended. It is better to think about the good, the pleasant. This will ensure good dreams for you.

Most people sleep on pillows. But the pillow should be chosen correctly.

When choosing this attribute, pay attention to the following aspects:

• Price. The low price cannot guarantee the quality of the product.
• Compliance with orthopedic standards.
• When resting on the back, flat pillow models are selected.
• When resting on the side, ordinary elongated pillows are selected.

In the presence of diseases (osteoporosis, osteochondrosis, problems with the spine), consult an orthopedist before choosing a pillow.

The absence of a pillow is fraught with the following consequences:

1. Stopping blood supply to the brain.
2. Slowdown of chemical processes.
3. development of comorbidities.
4. Bend of the cervical arteries.
5. Violation of blood flow.
6. Violation of cerebral circulation.
7. occurrence of ischemic stroke.

Sleep for children and pregnant women

For every mother, the sleep of her baby is very important.

• Newborn babies do not need a pillow. It provokes a curvature of the spine to the baby, injures the cervical vertebrae. It is advisable to lay the child on a pillow after one year.
• Newborn babies choose mattresses made of coconut, buckwheat, latex. They adapt to the shape of the baby's body, allow air to pass through, and create the optimal temperature.

Older children can choose mattresses with spring blocks.

When pregnant, you should sleep more carefully. After all, the wrong posture will harm the future baby.

It is forbidden to sleep on your stomach during pregnancy. Sleeping on your back is harmful because the unborn baby puts pressure on the internal organs of a woman and the vena cava. This leads to problems with the spine and disrupts the functioning of the digestive tract. Compression of the vein develops hypoxia in the fetus.

It is better for pregnant women to sleep on their side during the day and at night. It is advisable to change the side. At night, give preference to the left side, as resting on the right side squeezes the kidneys.

During menstruation, it is also better to sleep on the left side for the same reasons.

Sleep in diseases

It is very important to consider the features of the surface, posture and pillow in the presence of problems with the spine:

1. In the presence of a disease of the lumbar spine, choose a mattress with holofiber filler. These mattresses are also suitable for the elderly.
2. With cervical osteochondrosis, mattresses made of sisal or linen are selected.
3. In the presence of a hernia, it is advisable to sleep with raised legs. Place a pillow under your feet.
4. In the presence of scoliosis, it is forbidden to rest on the stomach. During sleep, you can not sharply throw your head back.

Feng shui technique

Feng Shui teachings say that you need to sleep on certain sides of the world.

To find out which side of the world to choose, use the following formula: Remember the last 2 digits of the year of birth. If you get a two-digit number, add again, then:

• Men should subtract the resulting number from 10.
• For women, add the number 5.

Based on the resulting figure, adjust the bed:

• Number 1 is east.
• Number 2 is west.
• Number 3 is north.
• Number 4 is south.
• Number 5 - southwest.
• Number 6 - northeast.
• Number 7 - southwest.
• Number 8 - northwest.
• Number 9 - southeast.

Feng Shui technique has several mandatory rules, according to which:

• Sleep head to the door.
• You can't rest on the floor. All the negative energy that fills the human body during rest is collected on the floor.
• It is forbidden to install a TV in front of the bed.
• It is forbidden to paint the bedroom in bright colors.
• It is forbidden to arrange frames with photographs near the bed.

The best rest is sleep. Everyone knows this. But in order to make sleep better, stronger and longer, you should pay attention to the following tips to improve rest:

1. Before relaxing, take a bath with essential oils.
2. Wash off makeup.
3. Ventilate your bedroom.
4. Turn off light and sound sources.
5. Refrain from watching horror movies, shocking programs, news. Do not excite the nervous system.
6. Before relaxing, it is advisable to take a walk in the fresh air.
7. Drink chamomile tea or milk with honey.
8. Do not think bad things at night. Leave all negative thoughts for tomorrow.

Watch the video

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Morning. You wake up in a bad mood and promise yourself to go to bed as soon as you get home. Then the whole day, like a squirrel in a wheel, spin at work. Then home, gym, dinner and time with family. As a result, the clock is midnight, and you are still not in bed. We will give 6 tips on how to sleep properly in order to get enough sleep.

What is a good dream?

Sleep is the restoration of strength, cleansing and healing of the body. When you fall asleep, you seem to lie down in a rejuvenating chamber, where your body repairs. In order for the repair to be of high quality, create comfortable conditions for sleeping.

A good dream is when you:

• fall asleep on your own in 10 minutes;
• wake up in the morning without an alarm;
• do not even get up during the night to go to the toilet;
• after waking up, you feel cheerful;
• falling asleep and waking up at the same time with a difference of 10-20 minutes;
• even if you fell asleep 2-3 hours later than usual, waking up in the morning is easy.

These six tips will help you understand how to sleep properly in order to get enough sleep:

1. If a laptop indicator winks at you from the corner of the room or the phone screen constantly flashes, it’s bad. These light sources are dangerous irritants. When you close your eyes, you stop noticing the blinking, however, the brain continues to pick up light vibrations throughout the night. As a result, you wake up irritable and angry. Great solution to the problem - special Sleep mask.
2. Eliminate sound sources. Pay special attention to sounds from the street. Low frequencies from the buzzing of the transformer, the distant howl of dogs, the loud hubbub of youth will put an end to healthy sleep. Move to another room or use earplugs to block out the noise.
3. Go to bed at ten at night and wake up at six in the morning. Every hour before midnight gives twice as much effect as the hour after it. If you went to bed at 10 pm, then before 12, restore your strength as much as you could restore in 4 hours of sleep. This is how human biological rhythms are arranged.
4. The brain most actively processes the information received an hour before bedtime. If you have loaded it with information from books or films, you will not be able to rest. Another statement is also true. If you can't make a decision or understand the meaning of a task, think it over directly in bed. In the morning you will wake up with a ready solution.
5. body at night cleared of toxins so the worst thing you can do is have dinner before you go to bed. In this case, the stomach will intensively process food: you can forget about recovery and rest. Make it a rule to eat your last meal 3-4 hours before bed. Eliminate meat and other protein foods.
6. At night, the bones should stretch: the effect can be achieved by lying on a hard surface. Opt for a firm mattress so that your spine is in the correct position for most of the night. For the same reason, sleep on your back.

What else can help you sleep well?

If you have trouble falling asleep and feel overwhelmed in the morning, we recommend taking a course of Glycine D3. It suppresses stress hormones and allows the brain to take a break from emotions and worries. They usually appear in autumn and winter when the body lacks light. Read more here.

Glycine D3 replaces serotonin. It is a neurotransmitter from which melanin, the sleep hormone, is synthesized. Take a course of dietary supplements, and insomnia will stop bothering you.

In conclusion, we suggest watching a funny video of a famous blogger. He gives life hacks that will help you fall asleep faster. Good night dear friends!

A person spends a third of his life sleeping. And this is good. After all, sleep is a natural physiological process necessary for the normal functioning of the body. In a dream, we restore strength, “digest” the information accumulated during the day and fight diseases.

1. Hang up

Not only children, but also adults should observe the sleep and wakefulness regimen. Determine for yourself the optimal time for "lighting out" and strictly adhere to it, even on weekends.

2. Rise

Set not only the end time, but also the wake up time. Otherwise, the balance will be upset. Slept in bed for an hour longer? Falling asleep at the right time will be very difficult.

3. Diary

One of the main causes of poor sleep is stress. We go to bed with a lot of bad thoughts in our heads. Because of this, we cannot fall asleep for a long time and sleep very restlessly. To remedy the situation, start and at the end of the day “tell” him about everything that worries or upsets you. Psychologists have proven that journaling helps you focus on the positive rather than the negative aspects of life.

4. Magnesium

Another factor that affects our sleep is magnesium. Its deficiency leads to sleep disturbances. That is why it is recommended to eat foods rich in magnesium. For example, spinach or pumpkin seeds.

5. First aid kit

Sometimes medications can be the cause of poor sleep. If you are taking any pills and notice that your sleep has become worse, carefully study the annotation. Are there any side effects of insomnia?

6. Coffee

Caffeine reduces the level of adenosine, which makes it difficult for a person to quickly calm down and fall asleep. A cup of coffee with dinner can lead to insomnia or poor sleep quality. Therefore, try to drink coffee only in the morning.

7. Technology

To understand what specifically prevents you from sleeping normally, refer to modern technologies. There are mobile applications and special devices (Zeo Personal Sleep Coach, Wakemate and others) that help track the duration and quality of sleep. For example, for iOS there is an application Sleep Cycle , and for Android's SleepBot .

8. Sleep rate

Optimal sleep duration varies from person to person. But on average, it is believed that 7-8 hours are enough for normal life. Violation of the norm of sleep leads to an increase in the level of cortisol (the death hormone) and various serious diseases. So try to get at least 7 hours of sleep a day.

9. Bonus

Has it been a tough week? Did you go to bed after midnight? Give yourself the bonus of an extra hour of sleep to rejuvenate and get back to your daily routine.

10. Siesta

A short afternoon nap is very good for health. But only a short one - no more than 30 minutes. If you doze for longer, the body will fall into deep stages of sleep - it will be difficult to wake up and return to business.

11. Yula

Can't sleep? Do not roll from side to side, like a top. Get out of bed and do some quiet activity. For example, read or listen to the lounge.

12. Pets

Many people like to sleep with a loved one or. But, in terms of healthy sleep, this is a bad idea. You can fall asleep in an embrace with Barsik, but then it is better to drive him to his place.

13. Alarm clock

Many people keep an alarm clock on their bedside table (and if the phone does it, then right under the pillow), which is actually a mistake. Constantly keeping track of time means being on edge. And stress, as you remember, equals bad sleep.

14. Curfew

Also, many spend the evening buried in a computer monitor or sitting in front of the TV. Then turn them off and "fall" into bed. But if you're aiming for a really healthy sleep, then two to three hours before lights out, arrange a curfew for all gadgets. The time before bed is time for relaxation.

15. Bedroom

Your brain should automatically associate the bedroom with relaxation. So please use this room for its intended purpose. Relax in bed. The bedroom is sleep and sex, not work and the Internet.

16. Comfort

For a good sleep, you need to create comfortable conditions: buy a comfortable mattress, hang blackout curtains on the windows, eliminate noise sources that prevent you from falling asleep. Sleep alone? Discuss with your partner what factors affect your and their sleep, and create an environment that is comfortable for both of you.

17. Temperature

16-24ºС - this should be the temperature in the bedroom. In a stuffy and too hot room, a person often wakes up and falls asleep worse.

18. Light

Bright lighting, and sometimes "harmless" light from the TV, can also create problems with sleep. If it is impossible to eliminate light sources, then so that they do not interfere with your rest, use a sleep mask.

19. Workout

Physical exercises not only strengthen strength and develop endurance, but also improve the quality of sleep. We are talking, in particular, about aerobic exercises that saturate the body with oxygen.

20. Everything has its time

Sport improves the quality of sleep, but you should finish your workout at least 2 hours before lights out. After all, physical exercises saturate the body not only with oxygen, but also with adrenaline, and it is a bad “sleeping pill”.

21. Muscle relaxation

Before going to bed, it is better to carry out the so-called muscle relaxation. It consists in alternately tensing and relaxing different muscle groups. We strained the muscles of the legs, counted to five, relaxed; tense the press, one-two-three-four-five, exhale, etc. This procedure can be done while lying in bed. Meditation also helps prepare the body for sleep.

22. Walks

Another secret to good sleep is evening walks. Even if it is not very warm outside and you are too lazy to get ready, overcome yourself. You will be surprised how much better you will sleep at night if you walk for half an hour before going to bed.

23. Hot shower or bath

Before going to bed, the body must relax, so before you go to the realm of Morpheus, treat yourself to spa treatments. A hot shower or bath will help relieve stress and make you sleepy.

24. Music

In addition to the bath, music has a very calming effect on the body. Classical, folk or jazz - everyone has their own melodies that give harmony. Find one that brings you peace and listen to it before bed.

25. Lavender

Aromas also affect the quality of sleep. Lavender is an excellent remedy for insomnia. Use scented candles or essential oils to infuse your bedroom with the scent of lavender before bed.

26. Warmth

As you already know, it should be cool outside, but inside, on the contrary, it should be warm. Drink a glass of warm milk, cocoa or tea before going to bed, and you will immediately want to sleep.

27. Chamomile tea

By the way, about tea. This is a "grandmother's" remedy for a sound and healthy sleep. Chamomile has a calming effect, which means it helps fight the main cause of poor sleep - stress.

What do you do to sleep well?