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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  82. Regulators accused the automakers of colluding at their annual “five-person team” technical meeting. BMW, Daimler, Volkswagen and its subsidiaries Audi and Porsche attended the meeting. The European Commission said that the technology affected by the plan should have reduced harmful nitrogen oxides emitted by diesel vehicles.

  83. But that’s where they are as they approach Game 6 against the Clippers, who have lost three of the first five games but never once shown any sign of surrender.

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  90. The longtime Crimson Tide coach said the procedure was much less invasive than it used to be, but said that doctors told him there was nearly no cartilage left on his right hip — it was basically bone-on-bone.

  91. I wish I had the luxury of viewing my fertility in the way that many others do: as something optimistic and uncomplicated. My 26-year-old self had no idea how fragile the future can be, and how lucky I was to not have had to consider how I’d create a family someday.

  92. Biden declined to apologize to Anita Hill, the lawyer who accused Supreme Court Justice Clarence Thomas of sexual harassment during Thomas’s 1991 confirmation hearing, which was chaired by Biden. The former Delaware senator has been criticized for his treatment of Hill, and after 28 years reached out to her prior to the launch of his campaign. Hill told the New York Times that she wasn’t satisfied with Biden’s non-apology. When offered a chance to issue a more complete apology, Biden said he didn’t feel that he treated her badly.

  93. With the help of the U.S. Embassy, Linsey was able to travel back home to his wife, Angelina, and the pair’s two other sons, David, 21, and Ethan, 12 in the U.K. The family says they are now faced with the difficult task of repatriating their loved ones’ remains.

  94. Matthew Linsey, 61, was vacationing with two of his children in Sri Lanka when a coordinated attack unfolded at churches and high-end hotels throughout the country, leaving more than 300 victims dead and hundreds more wounded.

  95. The conviction was unusual in a country in which police officers kill roughly 1,000 people each year, a disproportionate number of them black men, usually without facing prosecution, according to a Washington Post database on police shootings.

  96. If your child develops a rash or irritation on his body for no apparent reason, it could be irritating substances present on new clothing worn without washing. For children with sensitive skin, the American Academy of Pediatrics (AAP) recommends washing new clothing and towels before using them.

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  103. The first indicator of ruthlessness is effort. The Warriors brought it in Game 1 and for the better part of Game 2,Jordan before they completely and inexplicably lost it – and the game. They hit 10 on the ruthless meter in Game 3 and brought enough of it to squash a Clippers rally and prevail in Game 4.

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