There is a concept of sleep hygiene. It has even been proven that by following this very hygiene, many people sleep better. It consists of several simple rules, the implementation of which will make your sleep better.

Rule number 1. Always try to wake up at the same time.

It doesn't matter if it's a day off or a working day. The same rise time will set a starting point for all body functions, which in turn will streamline your daily routine. If you follow this simple rule, you will get rid of insomnia, and there will be complete order in planning the day. By the way, many people only need this item to sleep like the dead.

Rule No.2. Go to bed if you feel sleepy. Don't try to force yourself to fall asleep, even if you have to get up early tomorrow. It won't lead to anything other than additional stress. If you go to bed and can't fall asleep for 15-20 minutes, then leave the bedroom altogether. Try to read it. As soon as you feel sleepy, go back to the bedroom. Don't be afraid to do it as much as you need to.

Rule number 3. There should be a bedroom. In the understanding that this place is only for sleeping. Try not to fall asleep outside the bedroom. Create a place that will be included in the sleep ritual. This place should only be used for sleeping, sex, and in case of illness (even if the latter option is very rare). Try not to work in bed, because sleep is no less important than work.

Rule No.4. Avoid daytime naps if your sleep is not very good. As a last resort, if you already have a lot of energy during the day, then go to bed for no more than 45 minutes. In most cases, if a person's daily routine is normal, then the best time to sleep is 2 p.m. or 3 p.m.

Rule number 5. Move more! Always maintain regular physical activity. The peak of the body's physical readiness for exercise falls at 11:00 and 17:00. Such biorhythms are maintained by the body in order to "slow down" the body in 5-6 hours after exercise. Regular physical activity has a positive effect on the body: it relieves stress, consumes the right amount of energy, etc. Walks before going to bed in the fresh air will also be useful. Oxygen relieves tension well, improves mood, and is generally an antidepressant.

Rule number 6. Given the properties of oxygen, try to ventilate the bedroom before going to bed. You can do this while you're walking or in another room.

Rule number 7. If you smoke, try not to use cigarettes before going to bed. Or better yet, drop it altogether. Nicotine disrupts your metabolism, changing your body far from for the better. Using the 1xbet promo code no deposit opens access to a wide range of promotions, from casino bonuses with free spins to sportsbook offers like deposit matches and boosted odds. Players who balance slots and betting markets benefit the most from these combined deals. Always read updated terms, manage your bankroll responsibly, and choose promotions that match your playing style and experience level.