Finnish scientists have determined the exact time in which to get ready for sleep in order to wake up feeling completely rested the next day, reports the Helsingin Sanomat newspaper.
According to the head of the study, Prof. Markku Partinen, who specializes in sleep disorders, people suffer from lack of sleep only because they don't choose the correct time to go to bed.
The experiments of the scientific team have shown that a person needs between 10-15 min. of repose with their eyes closed in order to prepare for falling asleep. This period is plenty in order to sleep undisturbed till the morning.
It has been proven that it's good for adults to sleep between 6-7 hours a day. This means that if you have to get up at 7 AM, you need to go to bed at around 11 PM.
For a fitful and healthy sleep you also need to form several other healthy habits:
1. Don't eat 3 hours before going to bed - digestion will get in the way of your sleep, but if you are truly hungry you can eat a little chocolate or a banana, which will prevent your stomach from growling all night;
2. Get some fresh air - a walk before bed or simply standing a few minutes by an open window will help you fall asleep easier. Fresh air has been proven to solve problems related to falling asleep;
3. Turn off all lights and anything that makes noise - to sleep soundly, it is of dire importance to turn off all sources of light and noise. If the noise is coming not from you but your neighbors, use earplugs in order to be sure that you'll sleep well;
4. Don't drink alcohol - alcohol does not make a good sedative. Consuming wine or beer really will help you fall asleep faster but your body won't actually rest because it will have to process the alcohol;
5. Create a tranquil atmosphere in the bedroom - for a peaceful sleep, the room needs to be warm and aired out. To create a more pleasant atmosphere you can use lavender and rosemary air fresheners.
