Today the clock has changed, its scorpions have gone full 60 minutes ahead, at 02:00.
Starting this Sunday we will have to wake up an hour early to start the daily activity, but this is not so easy, but for this the following secrets will help you.
1. Get used to gradually changing the clock
Go to bed 15 minutes early, starting a few days before the clock changes. Also, try to be as relaxed as possible a week before the clock changes, so that your body can more easily cope with the change.
2. Take a short break
If you will feel drowsy after changing the clock, take a short break in the afternoon, but not too close to the time when you sleep in the evening. This way, you avoid an hour of sleep in the morning and difficulty waking up.
3. Sleep regularly
Go to bed and wake up at the same hour every day. This helps your body adjust its sleep pattern and get the most out of the hours you have slept. If possible, wake up at the same time on the weekends, to cope with Monday as easily as possible. For some of us, a small nap can make nighttime sleep very difficult, but for some others a 20 minute nap can be a real revitalization without affecting nighttime sleep.
4. How many hours of sleep do we need?
Not everyone needs the same hours of sleep and the requirements for it can change with age. To find your ideal number of hours of sleep, on the weekends do not set the alarm at bedtime and see when you will fall asleep on your own.
5. Calm down before bed
When you are stressed, it is impossible to sleep. Try to avoid various TV shows or movies before going to bed. Relax with a chamomile tea, a warm lavender-scented bath or read a book. Anxiety increases the production of cortisol, the stress hormone, which makes you more alert.
6. Exercise during the day
Even the most moderate exercises, such as walking, help you sleep better, so try to walk for about 30 minutes, three times or more during the week. If you happen to sleep uncomfortably, try not to do physical activity too close to bedtime.
7. Eat as lightly as possible at dinner
Sample of spicy, fatty foods or excessive amount of food in the stomach, causes insomnia. For a good and restful sleep, consume simple and light meals a few hours before bedtime. Also, eliminate excess fluids. Thus, you will not be forced to get up at night.
8. Create a comfortable sleeping environment
The optimal temperature of the bedroom is 15-20o C. The body also needs a comfortable mattress and pillow; the room should be insulated from noise and light, as well as have the appropriate humidity level, which is 50%.
9. If you can not sleep, get up
If you have been awake in bed for more than 20 minutes, it is good to get up, change the environment and do something that calms you down. Keep a low light, drink a glass of warm milk with a little honey, read a book or write whatever comes to mind until your eyelids are heavy.