11 речей, які роблять перед сном щасливі пари

Ви не можете перебувати одне з одним протягом дня — у вас є робота, діти, хобі та друзі. Але час перед сном — це святе. Година чи всього кілька хвилин — неважливо, якщо ви залишаєтеся наодинці і проводите цей дорогоцінний час, насолоджуючись компанією одне одного, розмовляючи і висловлюючи свою любов.

Чим же краще зайнятися перед сном, щоб сон був міцним, а ранок — щасливим?

1. Відкладають телефони і вимикають звук

Якщо ви лежите поруч, але в руках у вас телефони або інші пристрої, ви як ніби перебуваєте в різних кімнатах. Залежність від соцмереж пригнічує вироблення окситоцину, який відповідає за емоційну близькість і прихильність. Психотерапевт Карі Керролл радить сім’ям слідувати простому правилу: рівно в 21:00 телефони вимкнені або відкладаються далеко від ліжка.

2. Забувають про роботу

Часто із-за напруженого графіка і безлічі робочих завдань ми не можемо розслабитися і відволіктися від справ навіть перед сном. Забудьте про роботу, не перевіряйте в ліжку робочу пошту, краще приділіть цей час одне одному. Ранок вечора мудріший!

3. Лягають спати одночасно

Дуже часто пари знаходяться далеко одне від одного весь день, а ввечері лягають спати в різний час. Цей ритм не залишає жодного шансу, хоч трохи побути разом. Щасливі пари, за словами психолога Курта Сміта, разом чистять зуби і одночасно лягають в ліжко. Так вони зберігають близькість і тепло своїх відносин.

4. Не зраджують буденним звичкам

Кожен день робити перед сном одні і ті ж речі — хороша профілактика здорового сну. Помитися, почистити зуби, приготувати одяг на ранок, поставити сніданок в холодильник — низка знайомих дій плавно підведе організм до сигналу: час спати! Отже, якщо робити це разом, відносини стануть більш довірливими і близькими.

5. Розмовляють по душам

  • Не забувайте перед сном приділити час почуттям одне одного. Не намагайтеся відразу ж давати пораду або шукати вихід із ситуації, радить Карі Керролл. Іноді нам просто важливо виговоритися і відчути підтримку та небайдужість коханої людини.
  • Психолог Райан Хаус пропонує виділяти кілька хвилин перед сном на слова
    подяки — радісним хвилинам  дня, який пройшов або якостям одне одного, які ви так цінуєте. Це позитивно впливає на настрій і світовідчуття в цілому, а також дозволяє завершити день позитивно.
  • Забудьте про все, що сталося з вами за день, залиште всі турботи і проблеми і просто скажіть партнеру, як сильно ви його любите. Головне — не пробубніти цю фразу, відвернувшись до стінки, а сказати щиро і всерйоз.

6. Не сваряться і не з’ясовують стосунки

Курт Сміт не втомлюється повторювати: не намагайтеся з’ясовувати стосунки перед тим, як лягти спати. Суперечки і скандали в ліжку не допоможуть вирішити проблеми. Ви просто не зможете заснути і весь наступний день будете абсолютно розбиті.

7. Не пускають в спальню дітей

Іноді діти просяться в ліжко до батьків, коли їм наснився кошмар. Але в інших випадках краще не пускати дітей у вашу спальню — вона повинна залишатися особистим простором, каже психолог Мішель Вайнер-Девіс. Щоб зберегти близькість, у вас повинна бути територія, де ви можете побути лише вдвох.

8. Не беруть в ліжко домашніх тварин

Університет Канзасу нещодавно провів дослідження, згідно з результатами якого 63 % людей, що спали з вихованцями, погано висипаються. Тварина веде себе неспокійно — воно не здатна тихенько проспати всю ніч. Відповідно, нервово спите і ви. До того ж, знову між вами з’являється хтось третій, що порушує закон: спальня тільки для двох.

9. Не п’ють алкоголь і не палять

Багато пар воліють випивати перед сном келих вина, створюючи романтичну атмосферу. Але коли організм засвоює алкоголь, відновлювальний період сну скорочується, а ви прокидаєтеся втомленими, розсіяними і дратівливими, і негативні емоції від недосипу переносите одне на одного. Алкоголь також сприяє хропінню, а нікотин цигарок — безсонню. Ніч, повна гніву, вам забезпечена.

10. Роблять одне одному масаж

Фахівці з Національного фонду сну в США стверджують: легкий масаж, який розслабляє перед сном, покращує якість сну, зменшує відчуття тривоги і сприяє зближенню вас як пари.

11. Не забувають про обіймання

Не забудьте поцілувати коханого перед сном і кілька хвилин полежати в обіймах. Це розслабляє і викликає лише позитивні емоції. Психологи впевнені: якщо ви засинаєте в обіймах, у ваших стосунках все добре і спокійно.

Бонус

Якщо вас все ж мучить безсоння, спробуйте дещо змінити в своєму графіку дня і спальні. Ось список дій, які допоможуть вам швидше засипати:

  • не пийте кави після обіду;
  • прокидайтеся раніше;
  • не перекушуйте перед сном;
    купіть гарну і дорогу постільну білизну, а також спальні приналежності, серед яких буде приємно засинати;
  • відмовтеся від обіднього сну на вихідних;
  • приберіть зі спальні всі електричні прилади;
  • провітрюйте приміщення перед сном;
  • прийміть перед сном гарячу ванну;
  • не працюйте після 21:00;
  • не пийте багато води перед тим, як лягти спати.

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