It is not always possible to fall asleep quickly and soundly. Then tormented by thoughts, then unpleasant dreams wake up in the middle of the night. As a result, after spending several hours on the bed, you start the day exhausted and exhausted. To fall asleep soundly and get a good night's sleep, you need to perform an evening ritual. Getting ready for bed will help you relax, let go of the past day and not think too much about the next day, which means a good and full rest.
All the elements of the evening ritual listed below are interchangeable. And it is not necessary to use them. We are demonstrating a certain model on the basis of which you can build your own version of preparing for bed.
Check your email, Facebook*, VKontakte, messages, Twitter, all the networks in which you communicate. Then close them and put your gadgets away until morning. If you set an alarm on your phone, then do it right away.
You can just briefly write down what you planned to do for the day and what you actually did. Such records will help you analyze your productivity, look for mistakes and improve.
Take a notebook and write down all the thoughts that wander in your head. You need to clear your brain before going to bed. You can, of course, use a computer or tablet, but still a notepad and pen will work much better.
You will have to experiment for a long time to pick up a light meal that will ensure you fall asleep quickly, a good quality of sleep and an energetic morning. Usually, such light foods as fruits, yogurt, nuts are recommended to be consumed in the morning in order to recharge with cheerfulness and energy. But try, perhaps some of them, on the contrary, will help you fall asleep faster.
A hot (and possibly cool) bath will help you relax and tune in to a proper sleep and a full rest.
Before going to bed, or already lying in bed, you can do visualization exercises. There are many options: an analysis of your work, life in general, an analysis of goals and results, you can imagine yourself at the moment when you achieve the planned success, or you can just imagine yourself sleeping. Take 5-30 minutes for the exercises, as it will be more convenient for you.
A little stretching before going to bed makes your body think that it is already relaxed and resting.
Do you remember how as a child you asked your elders to read to you before going to bed? And then you yourself liked to read one or two chapters of a fascinating book at night? No wonder you slept much better as a child! To disconnect from the real world with its worries and problems, there is nothing better than to be transported into a fictional world. 15-30 minutes of reading will be enough.
Attention: this item applies exclusively to reading books. Do not watch TV, play computer games, or open a web browser. And don't read books that are too stimulating to action.
If you have done all of the above, then a strong and healthy sleep will come to you immediately.
And three more tips that will help you improve the evening ritual of preparing for bed.
1. Don't stop moving during the day.
The more you do, the more energy you will spend accordingly, which means that by the evening you will have a natural desire to sleep. If possible, go in for sports, at least do some physical exercises. After an active day, you will sleep soundly and calmly.
2. Give yourself enough time to sleep.
For most people, 7-9 hours is enough to get enough sleep. By reducing this rate, you harm your daily productivity (and you do not need to listen to the arguments of people who sleep for 4 hours!). More, as a rule, is better than less. And if you are hyperactive during the day, then you will need even more time to sleep.
3. Sleeping heartily on the weekend is a great idea!
If you do not get enough sleep during the working week (and this often happens), then fatigue accumulates. And a good sleep at the weekend is a great way to eliminate it. And remember that no one's sleep schedule is perfect, we are all looking for a compromise.
*Activity of Meta Platforms Inc. and its social networks Facebook and Instagram is prohibited in the territory of the Russian Federation.
