Vacation to get a good night’s sleep: 5 ways to improve sleep quality

Vacation to get a good night’s sleep: 5 ways to improve sleep quality

Simple tips and not-so-obvious lifehacks to help you get a good night’s sleep and feel good during the day.

Often we don’t get enough sleep, struggle to open our eyes to the sound of an annoying alarm ringtone and head off to work with a glass of coffee in hand. Of course, it is difficult to give any advice to a resident of a bustling metropolis, because our lack of sleep is a combination of a number of unfavorable external factors: poor ecology, stress at work, lack of physical activity and even an unbalanced diet. Becoming active buyers and consumers, we began to greatly overestimate the role of the right mattress, pillow “with memory effect” and sleeping pills. In our material we have collected five tips, each of which will help you to improve the quality of sleep without going shopping or getting a prescription to the doctor, and thus find more energy for training and active rest with friends.

Stick to a regimen

The most common mistake is deciding to sleep in on the weekend or, worse, on vacation. It’s worth understanding the main point here: you can’t sleep for a month or a week in advance. Each period of sleep has no cumulative effect, it gives a charge of vigor, which is enough exactly until the next time we decide to go to bed. That’s why it’s so important, even on vacations and weekends, to follow the regime. No one forces you to rise at six in the morning to the sound of a hated alarm clock, you just need to develop a stable, understandable for the brain and body schedule. Set yourself the task of waking up during the rest period no later than 9-10 hours. Having a few hours to spare over your daily rises will help you get a good night’s sleep, and the regimen will help your body not feel stressed by heavy oversleeping, which will eliminate sluggishness throughout the day.

Unload your head

It is very common that we can’t fall asleep because we have a huge amount of thoughts and ideas in our head. Making plans before going to bed and analyzing the day while in bed is not a good habit. This approach to the matter can greatly harm the process of falling asleep, make sleep torn, and dreams, if they visit you, can be very vivid and intrusive. But there is always a way out: American psychologists strongly recommend writing down all the results of the day before going to bed on paper, and on a separate sheet of paper to make a plan for the day to come. This technique will help you unload your brain from unnecessary information, which, as various studies show, will significantly accelerate the process of falling asleep.

Find your comfort temperature

For his book, British journalist and Reuters reporter David Randall conducted a study to find out what temperature you should keep your room at while you sleep. In his theory, he starts from the fact that a drop in body temperature is a biological sign of sleep. In this case, the hands (and more specifically, the hands) and feet get very hot, because it is through them that the body releases heat to the outside. Therefore, the most natural way to improve sleep is to cool the body. The ideal temperature to maintain during sleep is 16-19 degrees if you sleep covered with a blanket. If you prefer to sleep without a blanket or plaid, you should maintain a temperature of about 30-32 degrees in the bedroom.

Ask for help from the ancients

Many of those who suffer from insomnia have already adopted the technique of Indian massage. Close your eyes and assume a comfortable sitting or lying position. With slow circular movements feel the temples and stroke them. Then continue to massage your head as if you were shampooing your hair, moving from the forehead to the back of your head. Finally, brush your hair using your fingers instead of a comb. Count to 100 before moving from one movement to the next.

Outrun insomnia on the treadmill

Surely each of you has heard that the quality of your sleep can be improved with an evening walk or yoga class. Against all odds, evening jogging has the same effect. Sports doctors recommend jogging 3-4 hours before you go to bed. Otherwise, the body may be overexcited, and you can achieve the opposite effect. However, sleep is improved by any moderate physical activity.

It is important to remember that a healthy sleep is the key to high performance and good health.