7 simple life hacks that will improve the quality of your sleep

You don't need to wear gloves but wearing socks during sleep will be good for you. Those who wear socks at night do not need additional blankets and avoid sudden changes of temperature. It prevents waking up at night.


Well ventilated room also produces good sleep. Be careful - stuffiness evokes nightmares and a draft causes nothing but illnesses. The temperature should be balanced.

Doctors say that the best natural position for sleep is on the left side. The position influences the digestive system well and improves blood circulation. If you sleep on the left side you decrease the possibility of having immune system illnesses.

Fitness coach Craig Ballantyne invented his own system of preparing to sleep, which helps people to recover and feel fit during the whole day. The formula is «10—3—2—1—0» that consists in restricting yourself from overnutrition.

10 hours before sleep: no caffeine;

3 hours before sleep: no food or alcohol;

2 hours before sleep: no work or housework;

1 hour before sleep: no screen, only paper books;


It's also important to wake up with the first ring of the alarm clock. This is not so difficult as it seems. You will get used to the new habit in 21 days .

Melatonin is a sleep hormone that regulates human biorhythm and slows down aging. The lack of this very hormone often causes insomnia. Bad habits and night work hinder the production of melatonin.


You can supply yourself with this important hormone by consuming bananas, turkey meat, cheese, nuts and sunflower seeds. You can also take medicine with melatonin but consult your doctor beforehand.

There are 5 stages of human sleep. Four of them are non-REM, and the fifths is the REM one.


During Rapid Eye Movement sleep we see dreams. Our eyes move as our brain tries to scan the events from our dream world. Our brain is highly active during this stage, it has to create the environment of our dream. Besides, our body is paralyzed during this stage, otherwise we would act crazy according to the events occurring in our mind. The effect is achieved by natural blockage of final nerve pathways to prevent most of our muscles from reacting.


During the 4 different stages of non-REM sleep the sleeper is not fully paralyzed. In fact, non-REM sleep is characterized by continuous low-level muscle movements in the neck and jaw muscles. We are more possible to roll and shift positions during these four stages.


The best time to wake up is at the and of the fifth stage. As the first four stages take about 1-2 hours, and the fifth one continues for 5-20 minutes, painless awakening is possible every 2 hours and 20 minutes.


Remember: it's natural to wake up without the alarm clock.

Tibetan monks believe that a person's spirit influences the body condition. Morning exercises will help you to direct your energy on the right track. Influence upon different active points when you are still in bed activates your brain and even improves your health.


Gently massage your eyeballs. This will normalize your nervous system. Massage your palms and ears. There are lots of active points. Bend your knees and pull them to your chest with your hands around them. This will prepare your back, chest and stomach for active work.

Bringing changes to your life is not easy at all. Thus every one needs some motivation. Hang some hand-made posters or stickers on the walls, in the bedroom, in the kitchen with motivating motto on it. Only you know what words will help you most.