Sleep doesn't start when you close your eyes. It begins with evening solutions that slowly calm the nervous system. If you're laying in bed but your mind is still racing with work, messages, and tomorrow's tasks, the problem isn't just "trying to sleep." You need an evening routine.
CDC-ის მიხედვით, 18-60 წლის ზრდასრულებისთვის რეკომენდებულია 7 ან მეტი საათი ძილი: CDC about sleep. რაოდენობასთან ერთად მნიშვნელოვანია ხარისხიც.
ბოლო ერთი საათის რიტმი
Reduce bright light and notifications an hour before bedtime. Don't put your phone in bed if you can. If you need your phone as an alarm clock, leave it on the other side of the room. This small step also helps to wake up in the morning.
Banning full screen doesn't work for everyone. Therefore, the goal should not be perfection, but to change the signal: instead of the endless scroll of the social network, calm music, a book, a warm shower or a short note of tomorrow.
კოფეინი და საღამოს კვება
Caffeine has a long-lasting effect on many people. If you have trouble sleeping, try to postpone the last time of coffee until noon and observe for a week. A very heavy meal in the evening can also make you heavy, although it is difficult to sleep hungry. A light, protein- and fiber-rich dinner is a practical choice.
ხვალინდელი დღის „დახურვა“
Often before sleep, the mind is activated because there are unfinished tasks. write:
- ხვალინდელი პირველი ამოცანა;
- ერთი შეხვედრა ან საქმე, რომელიც არ უნდა დაგავიწყდეს;
- ერთი რამ, რაც უკვე დასრულდა.
It helps the brain to put things on paper. No need for a long diary. Two minutes is enough.
სხეულის დამშვიდება
Try 4-6 breaths: 4 seconds in, 6 seconds out, 5-8 cycles. If it doesn't suit you, just lengthen the exhalation. Add light stretches: neck, shoulders, hips, shins. The goal is not to increase flexibility; The purpose is to notify the body that the day is over.
სტაბილური გაღვიძება
Sleeping time is not the only thing that sets the sleep pattern. Try not to change your waking time too much, including on weekends. If you had to go to bed late, staying in bed all day the next day sometimes makes the next night difficult.
როცა ძილი მაინც არ მოდის
If you've been tossing and turning in bed for a long time, get up and do something quiet in low light: reading, breathing, boring notes. The bed should not become only a place of struggle. If insomnia persists for a long time or prevents you from functioning during the day, consult a doctor.
აღდგენისა და ვარჯიშის კავშირისთვის შეგიძლია წაიკითხო Fitme-ის სტატია ვარჯიშის შემდეგ აღდგენაზე.