Try to wake up at the same time, and go to bed when sleepy starts. Over time, the body, accustomed to rise at one and the same time, will adjust their biological clock in a special way, and as a result will produce a correct mode of the day.
It is best to train yourself to sleep at 22.00-23.00. However, if you do not sleep for twenty minutes, it is better not torture yourself, and do some quiet affair, and then try to go again.
Before going to bed do not actively work. Best of all, at least half an hour before bedtime to relax, read, without loading a heavy thoughts.
There are better in just a few hours before bedtime and as light as possible food. Thus, the body will work to sleep during recovery forces and not for digestion.
Scientists have identified a number of stages during sleep. The entire sleep cycle is a half hour. Research shows that the best way to wake up after the end of the cycle, during REM sleep, that is, 4, 5 or 6 or 7, 5 hours after falling asleep. In this case, the person feels good sleep. If waking up during the so-called slow-wave sleep, a person feels overwhelmed and unrefreshed.
Healthy sleep also depends on properly organized space. Only fall asleep in the bedroom. Bed and mattress should be comfortable, the surface should be of medium hardness and the air is not too high.
To doctors, a sleep should contact only if you watch a few of these symptoms:
- You fall asleep for a long time and with great difficulty
- You wake up at night and can not go back to sleep
- You feel tired, even if sufficient time sleeping
- You feel discomfort in your legs when sleeping
- Is that you wake up from shortness of breath
- You snore heavily
- You creak teeth in his sleep.
As sleep is an important physiological part of human life should not self-medicate, buy a variety of pills for insomnia, as they have a variety of adverse side effects. If you are having trouble sleeping, best to consult with a specialist.