Как сделать свой сон более здоровым

Опубликовано: Ноябрь 19, 2019 Татьяна Славинская

1. Соблюдайте режим сна и отдыха: ложитесь спать и просыпайтесь в одно и то же время каждый день
2. Избегайте кофе и никотина, особенно после обеда и перед сном.
3. Занимайтесь спортом, но не позднее, чем за 2-3 часа перед сном.
4. Не употребляйте алкоголь перед сном.
5. Не ешьте много на ночь.
6. Не спите после 3 часов дня.
7. Расслабьтесь перед сном, например, примите ванну, почитайте или послушайте расслабляющую музыку (впрочем, все это можно совместить )
8. Сохраняйте температуру в вашей спальне прохладной.
9. Избавьтесь от всего, что может отвлекать вас от сна в спальне: яркий свет, телевизор, мобильный телефон, компьютер.
10. В течение дня проводите достаточно времени на солнце.
11. Не лежите в постели без сна: если не можешь заснуть в течение 20 минут, встаньте и займитесь чем-нибудь расслабляющим.
12. Если все эти рекомендации не помогли- обратитесь к врачу (https://medlineplus.gov/healthysleep.html)

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