A regular lack of sleep makes us feel exhausted as soon as we wake up. It is also one of the main reasons for weight gain.

"Relationship" offers you some tips on how to combat the "monsters" that prevent you from sleeping well and, consequently,  good feeling and looking .

 

12. Bad air temperature 

Although it is nice to fall asleep in warmth, the optimal temperature is 15-23°C (60-75°F).

Solution: Cover yourself with a light blanket, and replace it with a warm blanket during the night.

 

11. Physical exercise 

A workout stimulates the nervous system, so falling asleep after working out can be a problem.

Solution: Exercise no less than 3 hours before going to bed.

 

10. Lack of a schedule

Your body needs time to fully rest. In addition, it is impossible to get enough sleep in advance or to make up for lost time on the weekend.

Solution: Go to bed at the same time every night, preferably between 10 p.m. and 1 a.m.

 

 9. Lighting

Even the smallest light from a lamp or LED lights from electrical appliances disturb your sleep. The darker it is, the better your dreams.

Solution: Get rid of all light sources, or put on a sleep mask.

 

8. Noise

Any noise, whether it's the sound of cars outside or loud conversations from the neighbors, prevents the body from resting.

Solution: Use earplugs or put on "white noise" to cover all the others.

 

7. Misusing your bed 

Many people use their beds not only for sleeping but also as a kind of workplace, which leads to a decrease in sleep quality.

Solution: Keep your work out of the bedroom.

 

6. Caffeine

It's no secret that caffeine makes it hard to fall asleep. Remember, it's found not only in coffee, but also in tea, chocolate and some other products.

Solution: Reduce your intake of caffeinated foods at night.

 

5. Make sure you fall asleep

Many people go to bed without wanting to sleep, hoping that the urge will come on its own. But in most cases, it doesn't.

Solution: If you can't fall asleep in 20 minutes, get up and read a book (not an e-book, though, because that will make things worse), or do something relaxing.

 

4. Alcohol

Although alcohol helps you fall asleep faster, it has a negative effect on rapid eye movement sleep, and you wake up tired and nauseous.

Solution: Don't drink alcohol within two hours of going to sleep. Better yet, stop drinking altogether.

 

3. Mind overload

We often don't let our brains "reboot" and rest from everyday problems before we go to bed, which results in poor sleep quality.

Solution: Distract yourself from all the worries and turn your thoughts to something else entirely: remember the names of countries beginning with the same letter, or try counting sheep. 

 

2. Lack of habit

A lack of pre-sleep rituals is another reason why you don't feel rested in the morning.

Solution: Train your body to respond to a certain algorithm: for example, take a lukewarm shower (not too cool or too hot) and listen to music. Don't take a hot bath, though, because it speeds up your metabolism and makes it hard to fall asleep.

 

1. The sleeping position 

Falling asleep in an uncomfortable position, whether you are alone or with your partner, stresses your body, resulting in a lack of rest.

Solution: Adopt the position you feel most comfortable in and try not to change it until you fall asleep.