Night owls off, or How to go to bed early?

Interestingly, people began to move to a nocturnal lifestyle. And this does not mean, as there used to be, noisy parties. Just does not get to go to bed early. The reasons for this are different for each person, but the result is one: in the morning you need to work, and 3-5 hours of sleep is not enough for a normal state. And so every day. It's time to get rid of this habit and get your sleep regime back to normal . How to go to bed early is an urgent issue and the topic of our article.

Causes of late retirement

Reasons to sit after 22.00 another hour or two, abound. Often these are unfinished business, it is necessary to do it today. In this case, the root of the problem of untimely falling asleep is the irrational timing of the time for which you have to do everything planned. Or we just simply put too much on ourselves specifically on this day or at all.

Another reason, the most relevant today, is the television and the Internet that are dragging us. Their active users do not seem to need to solve such a problem, how to start before going to bed. An endless series of information, often useless, does not detach from the screen / monitor. It is noticed that the Internet in this respect is much "more powerful".

Having a computer and access to the World Wide Web, many have already forgotten how to go to bed early. The night setting has a very interesting way for Internet surfing. Pass the hours of precious night time, when you need to recover for the next day. And this is really a serious problem. It is necessary to solve it urgently for the benefit of one's health. Let's talk about how to go to bed early.

We begin to solve the problem

To start building your comfortable and appropriate sleep mode, we determine how much time we need for it. The recommended 8 hours remain relevant for most of the adult population, some last 7 hours. Less is the critical duration of sleep, which adversely affects the health of a person.

Now we decide at what hours of the day you are most comfortable to go to bed. Naturally, daytime sleep does not count, since it can affect the biorhythms negatively. Guided by the definition of "their" hours for sleep time of the beginning and end of the working day, the things that need to be changed before or after it, the time you need for leisure.

After determining the terms, the most difficult thing remains: to force and accustom yourself to go to sleep at the appointed time.

Learning to go to bed earlier

Now we turn to simple practical advice, like going to bed early. When the hour "X" comes, as determined by you as necessary, you need to go to bed, even if there is no such desire. An agitated by daily cares the brain is not up to sleep. But if we stay in a quiet dark room, throw our heads back and close our eyes, we begin to sleep. The body remembers its needs, let's not contradict him.

We will prepare everything in advance in order to calmly retire to sleep. We wash, we clean, we prepare a bed. Provide is also how to put the child to sleep earlier (if the family has children). Our goal is to remove the obstacles that prevent us from falling asleep at the right time.

We will deal with the Internet and the TV. It is worth to stop their work or leisure in their company an hour before bedtime. This will allow you to lose the web of gigabytes of information that is tightening around us. Ideally, in general, to limit their use of technology, and then very soon we will remember how to go to bed early and feel cheerful.

Experts advise to limit themselves in the use of drinks containing caffeine, a few hours before bedtime. In addition, if you drink liquids no later than two hours before bedtime, this will avoid edema in the morning.

Also, experts recommend a psychological method of normalizing the sleep regime. Simple rituals will help us. It can be listening to your favorite music, lighting an aroma lamp, hygienic procedures - anything that we can do every day. Thus, we will perceive this action as a signal - "it's time to sleep." Simple, but effective.

Why do you need to go to bed early?

And our conversation on the topic of sleep would be incomplete if we did not remember why we need to go to bed earlier.

The assurances of physicians and scientists about the benefits of early sleep are based on data on natural human biorhythms.

During the day, the organism experiences periods of ups and downs. It is physiologically justifiable to go to bed early (10-11 pm), because for this time the physiological decline falls. But after 11 am, it will be difficult to fall asleep, because the period of recession ends. This applies to all people equally, because the organisms at us are arranged and work in the same mode.

In addition, doctors will upset owls: this type of biorhythms for the time of falling asleep and rising is not inherent in people in general (in terms of health).

conclusions

During the cycle of events, we forget how to enjoy a simple and useful thing - a healthy sleep. How to go to bed early, many simply forgot, although there are no barriers to this.

No matter how important the reasons that cause you to go to bed late, ask yourself: "Is it worth it?" And sleep sound healthy sleep!

We considered in our article one of the "diseases" of our time - later falling asleep. We hope that you have found useful information for yourself and are one step closer to a healthy regime.