Falling asleep and waking up without stress

It is especially important for a modern woman, who is constantly under a harsh information barrage that can cause anxiety and uncertainty about the future, to protect herself from stress and neuroses.

This is necessary for our physical and mental health, and we should not forget that the “weather in the house” also largely depends on our female voice. And high-quality sleep will help, among other things, to put up a reliable shield against all sorts of disturbing factors.

As you know, proper and sufficient sleep is not only an opportunity to fully rest, but also a guarantee of good health, excellent mood and high energy the next day.

Falling asleep: how to ensure oneself a restful sleep

To ensure oneself a restful and deep sleep, one needs to adhere to certain rules and unique rituals. Here are some tips that will help us fall asleep without stress.

1. Create a comfortable environment. Let us make sure that our bedroom is dark, quiet and cool enough. The optimal temperature for sleep is 18-20 degrees. It is important that the mattress and pillow are comfortable and meet our needs.
2. Set a regime. Try to go to bed and get up at the same time every day, even on weekends. This will help our body develop a habit and improve the quality of sleep.
3. Avoid bright light before bed. Bright light suppresses the production of melatonin, a hormone that regulates sleep and wakefulness cycles. Therefore, an hour before bed, it is better to give up gadgets, TV and bright lighting. Instead, you can read a book, listen to calm music or take a warm bath.
4. Relax before bed. Let us try to do a few simple relaxation exercises. This will help reduce stress levels and improve the quality of sleep.
5. Do not overeat before bed. Try not to eat 2-3 hours before bed. Overeating can cause discomfort and disrupt sleep.
6. Create a relaxing ritual. Before going to bed, you can drink a cup of warm milk with honey or herbal tea, take a relaxing bath or have a light massage. This will help our body relax and prepare for sleep.
7. Avoid caffeine. Caffeine can disrupt the quality of sleep. Therefore, it is better to limit its consumption in the afternoon.
8. Use the bed only for sleep. Do not use the bed for work, watching TV or playing games. This will help our body associate the bed only with sleep.
9. Lead an active lifestyle. Regular physical activity will help us sleep better. However, you should not exercise immediately before bed. It is best to choose a time a few hours before bed.
10. See a specialist. If the above methods do not help much and serious sleep problems remain, contact a doctor or a somnologist. They will help determine the cause of the problem and choose the appropriate treatment.

To be continued…

Yulia Zachesova

As-Salam writer