Each of us at least once in our life has encountered a situation when the morning meets with weight in his eyes, and the thought of climbing does not bring any pleasure. It seems that even the perfect pillow and a warm blanket cannot completely compensate for the loss of energy and good mood. But what if I say that the great secret of vigorous awakening lies not in tablets and not in medical procedures, but in simple, beautifully built habits and careful attitude to their inner biorhythm? In this article, we will analyze in detail how without medicine and special methods to configure sleep regimen so that every morning it becomes an cause for inspiration.

Lighting and its role as sleep

Natural sunlight is the main conductor of our circadian rhythms. From the first minutes of dawn, he transfers a signal to the body about the beginning of the active period. In order for the dream to be deep and recovery, it is important to control the lighting in the room. Bright light in the evening hours mixes the signals "Day-None" and interferes with the production of melatonin, the so-called sleep hormone. Try the following tips:

• Two hours before the end, muffle the upper light and switch to soft desktop or wall lamps. This will help the body gradually switch to the "night regimen".
• Use lamps with a warm spectrum (about 2000–3000 K), they create the effect of sunset light, and the brain does not experience stress.
• If you like to read before bedtime, give preference to table lamps with a directed stream, not ceiling chandeliers.

Refusal of gadgets before bedtime

Smartphones, tablets and laptops have long become an integral part of our lives, but their LED screens emit a blue spectrum that blocks the production of melatonin. As a result, the body “does not understand” that the time has come, and the brain remains in a state of light excitement. To smoothly go to the recreation phase, follow a few simple rules:

• Install the “commandant hour” for all devices 60–90 minutes before bedtime.
• If you need to check the mail or prepare notes, use a book or paper notebook.
• If it is impossible to completely refuse gadgets, turn on the night mode (blocking the blue spectrum) and reduce the brightness to the minimum comfortable level.

Evening rituals and habits

A clearly built evening ritual is the foundation of high -quality sleep. When the brain receives a signal that one after another the usual procedures follow, it calms down and tunes in rest. Create your unique “shutdown ritual” from a sequence of simple but pleasant actions:

• A warm bath or shower 30–40 minutes before bedtime will help the muscles relax and normalize the skin temperature.
• Meditation or breathing practices (5-10 minutes) will strengthen the connection between the body and the mind, relieve tension.
• Tender tea from herbs (chamomile, lemon balm, linden) will give a soft soothing effect without caffeine.
• A light stretch on the rug will prepare muscles for horizontal position, and the brain - to rest.

Optimum temperature and microclimate in the bedroom

A healthy sleep and a comfortable atmosphere in the room are inextricably linked. If the room is too hot, it is more difficult to plunge into the deep stages of sleep, and too cold air provokes frequent awakening. The optimum temperature ranges from 18–20 ° C. Several recommendations for creating the perfect microclimate:

• Ventify the bedroom 15–20 minutes before bedtime to fill it with oxygen and reduce the temperature.
• Use a humidifier in a dry room to avoid drying out the mucous membranes and cough.
• Choose bedding from natural fabrics: cotton, flax or bamboo "breathe" along with the skin.
• Change the underwear regularly and wash the pillows to avoid dust accumulation and maintain freshness.

Formation of healthy habits: action plan

The transition to high -quality sleep is a phased process that requires attention and patience. We offer a phased strategy for the formation of new rituals:

• Week 1: Analysis of the current regime - fix the time of going to bed and awakening, mark the morning well -being.
• Week 2: Entering the "commandant" gadgets, a gradual adjustment of lighting in the evening.
• Week 3: Development and implementation of an evening ritual: a bath, meditation, tea, stretching.
• Week 4: Optimization of microclimate: temperature, humidity, purity of air and bedding.
• Starting from 5 weeks: Assessment of the result and correction of the schedule - maintain stability and enjoy the gradual improvement of well -being.

Conclusion

Settlement of sleep mode is a creative process that includes not only the technical aspects of lighting and temperature, but also psychological techniques that help dump the stress and tune in to rest. Without pills and medical procedures, you can independently create ideal conditions that will allow you to wake up a vigorous, full of strength and inspiration. Start small - muffle the light, set the gadgets, find your evening ritual and take care of the microclimate in the bedroom. Over time, you will find that the dream has turned into a real reboot, and the morning brings joy and new opportunities. Let every awakening become a holiday of life!