In an interesting way, people began to switch to a nocturnal lifestyle. And this does not mean, as it used to be, noisy parties. It just doesn't get to go to bed early. Each person has different reasons for this, but the result is the same: you need to work in the morning, 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 bring your sleep mode back to normal . How to go to bed early is a topical issue and the topic of our article.
Causes of late going to bed
There are plenty of reasons to sit after 22:00 another hour or two. Often these are unfinished business, time to do which you need today. In this case, the root of the problem of untimely falling asleep is the irrational distribution of time for which everything planned must be done. Or we just took too much on ourselves that particular day or in general.
Another reason that is most relevant today is television and the Internet that are dragging us on. Their active users do not seem to need to solve such a problem as starting to go to bed earlier. An endless series of information, often useless, does not allow you to tear yourself away from the screen / monitor. It is noted that the Internet in this regard is much "more powerful."
With a computer and access to the World Wide Web, many have already forgotten how to go to bed early. The night environment in an interesting way has to surfing the Internet. The hours of precious night time pass when you need to recover for the next day. And this is really a serious problem. It must be solved urgently for the good of your health. Let’s talk about how to go to bed early.
We begin to solve the problem
To begin to build our comfortable and biorhythm-compatible sleep mode, we determine how many hours we need for it. The recommended 8 hours remain relevant for most of the adult population, some 7 hours are enough. Less - a critical duration of sleep, adversely affecting the state of human health.
Now we decide what hours of the day it is most convenient for you to go to bed. Naturally, daytime sleep does not count, since it can affect biorhythms negatively. We are guided in determining "our" hours for sleep by the time of the beginning and end of the working day, by the things you need to redo before or after it, by the time you need for leisure.
After determining the deadlines, the most difficult thing remains: to force and accustom yourself to go to bed at the appointed time.
Learning to go to bed earlier
Now let's move on to simple practical tips on how to go to bed early. When the time comes "X", which you defined as necessary, you need to go to bed, even if there is no such desire. Excited brain daytime worries not to sleep. But if we stay in a quiet dark room, throw our head back and close our eyes, we begin to fall into a dream. The body remembers its needs, let's not argue with him.
We will prepare in advance everything you need for a quiet retirement to sleep. We wash, clean, prepare the bed. It is also worth considering how to put the child to bed 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 TV. It is worth stopping their work or leisure in their company an hour before bedtime. This will allow us to drop a web of gigabytes of information pulling us. It is ideal in general to limit your use of the technique, and then very soon we will remember how to go to bed early and feel cheerful.
Experts advise restricting yourself to drinking caffeinated drinks a few hours before bedtime. In addition, if you drink the liquid no later than two hours before bedtime, this will avoid swelling in the morning.
Experts also recommend a psychological method for normalizing sleep patterns. Simple rituals will help us. It can be listening to your favorite music, lighting aroma lamps, hygiene procedures - anything we can do every day. Thus, we will perceive this action as a signal - "it's time to sleep." Simple, but effective.
Why should you go to bed early?
And our conversation on the topic of sleep would be incomplete if we had not remembered why we need to go to bed earlier.
The assurances of doctors and scientists about the benefits of falling asleep early are based on data on natural biorhythms of man.
During the day, the body experiences periods of ups and downs. It is physiologically justified to go to bed early (10-11 pm), because at this time there is a physiological decline. But after 11 nights it will be difficult to sleep, because the recession period ends. This applies to all people equally, because the organisms we have are arranged and work in the same mode.
In addition, doctors will upset the owls: this type of biorhythm for the time of falling asleep and lifting is not inherent in people at all (from the point of view of health).
conclusions
Beyond 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 make you stay up late seem to be, ask yourself: "Is it worth it?" And sleep a sound, healthy sleep!
We examined in our article one of the "diseases" of our time - late falling asleep. We hope that you have gathered useful information for yourself and have become one step closer to a healthy regimen.