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Sleep problems after a hard day at the office
After a hard day at the office , it is sometimes difficult to get to sleep . This however, is not because of being tired ! Here are some tips to find easily the arms of Morpheus .
We run all day : the morning rush , the working day , return to the house and all the work that remains to be done. We often stop activity until we go to bed . In addition, many thoughts occupy our minds and we bother . When we finally under the covers , we hope to find sleep immediately . But nothing is less true when we spent the day to accumulate stress and tension, our body and mind are not in a state of sleep. We are just too upset.
Try to create an environment that will help you relax . Good bedding , sufficient darkness, an ideal temperature ( 16-18 ┬░ C ), the calm. All that is in your room should be combined with the calmness and sleep. Your bedroom should be a place to sleep , not when watching TV , working on the computer or talk .
Fatigue is not the only influence our sleep. Our biorhythms also plays a role. It makes us feel tired when evening comes and we wake up in the morning. But we must maintain this biological clock , for example, lying down and getting up at regular hours. Our body knows and when bedtime came and we can sleep more easily. Also avoid naps , which reduce our tiredness once in the evening .
Banish alcohol , nicotine, caffeine and sleeping pills
Nicotine and caffeine have a stimulating effect and will only add to the tension that has invaded your body due to the stress of the day. Caffeine has a duration of effect of 3 to 6 hours , which means that you will continue to feel the effects several hours after drinking a beverage containing caffeine (coffee, tea , cola and other soft drinks , energy drinks, chocolate hot) .
Alcohol and sleeping pills may cause a faster sleep , but have a high risk of addiction and dependency. In addition, they have a negative effect on your phases of deep sleep and REM sleep , both essential for a good recovery.
To relax your body and mind, it is important to relax before going to bed . Choose an activity that not only relax you physically, but also distract your mind. Play sports , or cooking, taking a bath , have a call, gardening , walking your dog , etc. . This is what is called an active relaxation.
After a day of work, most people , however, opt for a passive leisure activity , such as watching TV. They do it because they have more energy for active relaxation, because they think they need to rest or because they do not have the time to do something else before going to bedtime.
The problem is that our body and mind are relaxed, we do not charge our batteries, we have less social contact and therefore go to bed thinking тАШ What have I done to myself today ? Everyone has time to take a bath, do some relaxation exercises or breathing or read a good book before going to sleep !
Establish a bedtime routine
Establish a bedtime routine of 30 to 60 minutes , as young children. A bedtime routine should consist of different actions and activities that you do every time in the same order before you go to bed so that your body and mind prepare for sleep . You can include a relaxing activity , put on your pajamas , drink a cup of warm milk , brush teeth, read a few pages of a good book , etc. . Do not put energy into your routine activities , such as reading e-mails or do a lot of sport.
Watching the clock and counting the hours for the sole purpose of increasing your stress and help you sleep more . So hide your alarm clock or mobile phone .
Do not give yourself too much trouble
Keep in mind that the more you try to sleep , the less likely you are to get there. Do not put the bar too high . When you do not sleep , we usually think everything that happens sore the next day ( fatigue, difficulty concentrating, тАж ) .
Are you saying that the worst consequences of a bad night are rather negative perspective , rather than the effects themselves . The most important question for you is: тАШ What happened the last time I slept badly ? тАШ Few bad nightтАЩs sleep or a few hours of sleep less are definitely not serious , your body and mind have sufficient resources to continue to operate.
