Contents
Alarm use
The stimulus is the first executive step that is used to make sleep light, and to make the most of it, it is necessary to place the stimulus out of reach. In order to avoid closing or choosing the snooze button when it rings unconsciously, it is recommended that it be placed in another room in order to have to get out of bed and walk, which leads to an increase in the feeling of activity and not to return to sleep again, and it is indicated that an appropriate ring tone should be chosen; They do not disturb a person's mood when waking up. [1]
Take advantage of sunlight
Sunlight is an effective and natural way to make light sleep. This is represented by its effect on the body and increasing its activity through controlling it, and stimulating it to stop the production of the hormone melatonin (Melatonin) in the body, which is called the sleep hormone. Therefore, it is advisable to allow the sun's rays to enter the window in the morning, and to change the dark curtains if necessary. [1]
Organize bedtime schedules
The times and times in which individuals sleep greatly affect the quality of sleep , through its effect on the biological clock of the body, and causing sleep disturbances as a result of a change in bedtime, due to waking up to watch TV programs, or sleeping for a longer period during vacations. [2] To treat this situation and improve the quality of sleep, it is recommended to regulate the time of waking up from sleep so that it is about 16 hours before the next bedtime. During waking up, the body is active due to the activating effect of adenosine on the brain, but after 16 hours of waking up it begins The effect of this chemical wears off and begins to enhance the feeling of sleepiness and the need for sleep. [3]
Room temperature regulation
The temperature of the ocean affects the quality of individuals' sleep, as experts believe that getting lighter sleep needs to be regulated in degrees ranging between 15-19 degrees Celsius, and the reason for this is due to the nature of the body represented by its low temperature in the pre-sleep phase, despite the fact that The lack of clarity of a scientific explanation for this phenomenon, but that, according to scientists, is due to the process of preserving energy in the body. [3]
Things to avoid before bed
There are several things a person may do before going to sleep that affects the process of waking up the following morning, so it is advisable to avoid them, including: [2]
- Heavy foods, as they increase the stress of the body and its preoccupation in the process of processing them instead of sleep and relaxation.
- The use of technology, due to its lighting that resembles daylight, so that it makes the body awake and active for a longer time at night, and reduces focus on the next day as a result.
- Excessive thinking and anxiety , it increases waking hours and stress, and thus makes it difficult to wake up.
- Doing exercises late in the day.
References
- ^ A b of Jennifer Smith 's , "How To To Immediately UPS of Wake In The Morning" , Www.lifehack.org , Retrieved 20-3-2018. Edited.
- ^ A b by Christine Skopec (14-2-2018), "10 . Best Of The (And Worst) Ways To the Make Yourself the Sleep" , Www.cheatsheet.com , Retrieved 14-3-2018. Edited.
- ^ A b by Leslie the Goldman (21-3-2018), "How To the Sleep To the Better" , Www.realsimple.com , Retrived 14-3-2018. Edited.
