Sleep was strong like. Healthy night sleep - the basis of good well-being

Sleep is an important and essential element and a guarantee of health for each person. If you are about 30, then you slept 10 years of your life. The fact that a third of your life we \u200b\u200bcan no longer secret for anyone. But, how it turns out, while it remains secret. On as we sleep And our health depends, the mood and how we spend your day.

Which routine you will specify your body to be it, and gets used, and it happens very quickly. If you constantly go to bed at 21.00, then you need to try, so that the time difference was no more than 30 minutes. To this time, the body is getting up well and you will get faster to fall asleep.

Healthy sleep

If you sleep in the afternoon, at night you can have insomnia. If your body needs to rest during the day, then you need to rest no later than 16.00. Dinner stands in a couple of hours before sleep, because in another case the stomach will not have time to digest food. And subsequently in the stomach will be burnt, and you do not need it.

Pledge of strong and healthy sleep - Comfortable pillow and bed. You need to take care of a comfortable bed. You do not need to take high pillows, because of them you may have health problems in the spine. Also important element of healthy sleep is a convenient orthopedic mattress. If your body is in the right position, then you will not have pain in my head and back. It is important to select an orthopedic mattress for the patient's back on the recommendations of the doctor.

Before bedtime, you do not need to watch TV. This is a huge load for the nervous system and eye. You can see something that is alarming and it will not give you to sleep. It is necessary to get rid of what worries you. Finish all your business in advance. If you didn't do this, then you will torment the thought about it and will not let you sleep.

Do not overload your body

Tea and coffee should not be drunk at night. In addition to the fact that these drinks have caffeine, they are also a great diuretic, which will not let you fall asleep at night.

No need to force yourselfIf your body is in good mood cheerful, it will still not bring rest. Better do, some useful business. During insomnia, do not exercise what interests you - this will lead to more excitability. If you do not like to wash the dishes, then during the insomnia it is worthwhile.

Do not overload your body with physical exertion. It is best to engage in physical education and sports at lunch or in the morning. Sports in the evening will give you even more cheerfulness, and this will affect the fallout. Good and healthy sleep requires fatigue in the body. Distribute all loads Throughout the day, in the evening you are tired and you need to fall asleep.

As soon as your sleep is normalized, it will be more likely to dream of positive and bright dreams. Of course, everything is happening in a dream very quickly, sometimes incoherently, but the competent interpretation of dreams will help disassemble the debris of the subconscious signals. Most recently, I was looking for a dream book cry and thought a hundred tears promise me troubles and sorrow, but it turned out quite the opposite. I advise occasionally browse online dream book and correctly determine the meaning of your dreams.

Any average person on our planet, spends about a third of his life in bed, indulging in the arms of Morpheus. Just imagine - as many as 7 hours a day you do exclusively by sleeping! But ask yourself and others - that they know about the rules of healthy sleep, and most of them will remember except about the damage of chronic lack of sleep.

Meanwhile, from how firmly and correctly you sleep, your condition is largely dependent on the entire subsequent day. Agree. Mustitude, apathy and constant sowing is few people like, not to mention the circles under the eyes and inability to focus on something more important than the unchanged office "Kosyanka".

That is why in today's article I want to tell you about the basic rules of healthy and strong sleep, which I personally tried on myself and can vouch for their effectiveness. So,

In the morning - cupcake, in the evening - sex

Let's start with the most pleasant - with the "French diet") in my opinion, the classes of love before bedtime is one of the most efficient ways to relax, remove the tension accumulated per day and fill to fall asleep. And the point here is not even in the very fact of physical proximity, as in an incredible emotional splash, after which it falls asleep faster, and wakes up much more pleasant.

No cigarettes and alcohol before bed

Forget as a terrible dream, the phrase "heel before bed", otherwise this very dream (sorry for the tautology) will really become not very pleasant, because Alcohol Although gives a false feeling of relaxation, but in reality makes your body work in full force. It will really be possible, but to wake up in good health ... not a fact.

To smoke at night, looking, by the way, I also strongly do not recommend. I am not quite sure what is connected with this advice and this advice will give purely from his own sensations. If you smoke no later than one and a half hours before bed - wake up in the morning it becomes noticeably easier, because All other things being equal, there is no feeling of "vatability" in the head.

Check your bedroom

At least on those 30 - 40 minutes, while you take a shower and make all the concomitant procedures open the window. Fresh air is guaranteed to contribute to a healthier sleep and the absence of nightmares.

Turn off all electrical appliances

You do not need to be a bearded researcher, to guess about the detrimental effect of the computer / telephone / TV to your sleep. Any of these stimuli, without being disconnected sends the brain signals and the need to continue to work, and accordingly, you will not succeed. By the way, Lovers listen to podcasts at night I send a flaped hello. Try at least a week to go to bed without headphones in the ears - you will feel the difference immediately.

Sleep more ... but not in the morning

I think anyone has already been guessing for years to 13 for years, it usually guess that sleeping less than 7 hours a day is completely inefficient. But it's not just to sleep enough time, but also to sleep. Sleep mode 22: 00-5: 30 is much more useful than 12: 00-7: 30 - the result of the locations of the terms changes is much changed. In addition, I am almost sure that evening hours you still spend for useless surfing over the network or watching TV.

Sleep in a nude pose

Those. On the right side (so that it would not create an excessive load on the heart), with a slightly bent back and with the knees. Ideally - also in an embrace with your beloved. This position of the body is also useful for the back, and for healthy sleep, and besides, it is humiliated to minimize the probability of snoring.

The mode is above all

In fact, this is not completely difficult, well, except that only the first week will have to force yourself, but your body will continue to respond to the rays of good and +10 to the speed of evening falling asleep and morning lifting.

Moreover, according to my own experience, I will say that keeping the evening regime (i.e., to go to bed at one time) for me, it is even more important for me than to get up in the same clock.

Check out

In my opinion, it is completely in vain that charging needs to be done only in the morning. Evening jogging (walk) together with two dozens of pushups and exercises on the press just creates wonders. Firstly, it is stupidly useful for the shape and general well-being (which in itself has a positive effect on sleep), and secondly, you will install and clean the brain from those accumulated on the day of thoughts, and respectively, and fall faster.

Do not eat at night

I don't even know how to describe the beauty of sleep, if you do not fill the stomach. Notice - not on hungry, but not on full. On this occasion, nutritionists have different opinions, but almost all of them agree that for one and a half or two hours in the mouth, it is better not to put anything. If you really want to eat - you can eat handful of nuts, a pair of apples, a glass of kefir or a small piece of boiled chicken. After all, to accommodate gastric diseases is not included in your plans?

Clean the brain from unnecessary information.

By the way, to the question of the accumulated thoughts. Trying to fall asleep at the same time solving the affairs of tomorrow - it's like to imagine ice water at the same time and dry the hair dryer. The result will not be very good. Yes, I understand how difficult it is (we swam, know), and therefore I have a great advice.

Once a long time ago, I almost accidentally read the book of Vadim Zelanda "TransSurfing Reality", which describes how to change your life for the better way to the mind of love to the surrounding world. One of the described BALA techniques is: you lie down on the bed, close your eyes and imagine a light beam, which begins to grow and starting from the top and passes through each part of the body, gradually growing up to the size of the whole world (the beam itself means love). I am not ready to answer as far as this really changes life for the better, but to fall asleep without a heap of extra thoughts, this technique helps perfectly.

Sometimes we hear from their friends and friends of the complaint to the need to hold a third of life in a dream and complaints about in vain, lost time ... But is it that time is lost, because healthy sleep is the necessary component of a full-fledged way of life of a person, without him our existence would be simply impossible . William Shakespeare called Night Recreation by a miracle of the mother of nature and delicious of the dishes on the earthly feast. In the mythology of ancient Greece, a deep and healthy SNU patronized the whole two gods - Hynos and God of dreams of Morphors.

But the modern pace of life, nervous overload, bustle, excessive passionateness of television programs or a multi-hour seat seat destroy this necessary part of our existence, which is very poorly affected by human health.

The meaning of a full-fledged night rest for a person

Not in vain, a full-fledged holiday at night is called a pledge of health. It contributes to the development of a number of important hormones, in particular Melatonin - a hormone of youth, which restores vitality.

For the lifestyle of a modern person is characteristic of the disregard for sleep. However, it is during such recreation that blood pressure is normalized, and the correct sleep mode protects against chronic diseases, helps to start self-healing mechanisms.

Separate parts of the brain at night work even more active than during the day: the impression received during the day is analyzed, selective selection of information occurs. Something brain erases, and more important information is "archived" and goes into long-term memory. Thanks to these night processes, perception is improved, the ability to learn is growing, the ability to concentrate is improved. No wonder the wise Russian Public saying reads - the morning of the evening wisen. A person has long been known that a full-fledged rest helps to solve the most difficult tasks.

What does the lack of sleep

If sleep mode is broken for a long time, the body may threaten serious troubles: heart disease and vessels, the appearance of symptoms of diabetes, problems with the activities of individual parts of the brain. The fact is that due to insomnia, neural processes in the dark zone of the brain are inhibited, and because of this, the reaction rate is significantly reduced, it becomes difficult to formulate thoughts, violations are possible that, of course, negatively affects the activities of the entire body.

Negative consequences of violation of the correct sleep mode:

• deterioration of mental and cognitive functions of the brain;
• immunity problems, it becomes more vulnerable. During sleep, the immune system works and synthesizes special proteins - cytokines. They are needed to combat infections. But if a person is inappropriate, the cytokines are not developed enough;
• with insomnia, the production of humpy hump is ghodin. Because of this, the night appetite syndrome often arises, which leads to excess weight and obesity.

10 steps for the right organization night sleep

Obviously, healthy sleep contributes to improving the lifestyle of a person. Consider 10 factors that will help make a night rest more useful and invigorating.

1. Fresh air in the bedroom. The perfect temperature for hard sleep is 18-22 degrees. Indeed, such a temperature may seem too low to someone, but it has long been proven that this temperature is facilitated by the most complete rest.
2. Comfortable and wide bed with carefully selected mattress, which should not be too soft.
3. No noise and working devices. Experts do not advise sleeping in a room penetrated by electromagnetic radiation, so if there is wi-fi in the bedroom, computers, and so on, all this should be turned off overnight.
4. The modern way of life is difficult to imagine without the use of high technologies. But before bedtime, it should not be long to sit in front of a computer or a TV. Japanese scientists have proven the fact of negative influence of such a pastime before bedtime on a night rest.
5. Instead of a computer or television, it is more correct to choose the old good book in its traditional paper version. Tactile sensations from touching paper, the smell of the book - all this can not replace modern gadgets.
6. Certain flavors are promoted healthy. Share in the bedroom should be avoided. But the aromas of citrus, lavender, sandalwood or melissa contribute to strong sleep. Of course, the choice of smells in the bedroom depends on personal preferences.
7. The urgent recommendations are not well known before bedtime, it is necessary to finish a dinner 3 hours before falling asleep. The facts of the influence of certain products on sleep quality are somewhat less well known. For example, a lightweight snack of fresh cherries or a cherry juice cup can even increase the duration of the night rest. This berry contains a lot of melatonin, which even contributes to a healthy sleep. Magnesium that helps calm the nervous system is also the necessary element, it is very much in bananas.
8. Walking in front of a night rest help to calm the nervous system and contribute to strong sleep.
9. Warm shower literally "mocking" fatigue and nervous load. It is not worth taking a contrasting soul in the evening, it will become the perfect option for the morning procedures, and in the evening he will only excrete a nervous system, and quickly fall asleep.
10. Positive thoughts before bedtime are very important. Not worth it, even taking into account the intense lifestyle of a modern person, to think about the production or personal problems before bed. In this case, it is better to take an example with the famous Scarlett from the novel "Gone by the Wind" and say to yourself: "I'll think about it tomorrow."

Circadian rhythms and sleep

Our lifestyle depends on certain daily biological rhythms, they are called circadian rhythms. They determine the degree of intensity of all biological processes of the human body. These rhythms depend on sunlight, visual receptors react to it and send a signal to the brain. The consequence of signals is the development of two vital hormones, melatonin and cortisol, they are responsible for sleep and awakening.

Blue-shaped iron produces melatonin with darkness. It calms the body, reducing and pressure, and body temperature. When lights, the production of cortisol begins, he wakes up a man, gives him energy and vigor. Therefore, the correct sleep mode involves an 8-hour night-night vacation, it is useful at 10 pm, and the most optimal awakening time is 6 o'clock in the morning.

You can ask, but what about the "owl" and "larks"? After all, sleep and wake rhythms can be individual. Unfortunately for some, such a separation is rather not a natural feature, but a product of the lifestyle of a person's post-industrial era. Therefore, it is better to try to rebuild your personal waking schedule in accordance with the more natural circadian rhythms for the person.

If your baby has a dream problem, know that you are not alone. According to statistics, every child is confronted with these difficulties in life: about 70% of children are "losing" one night of high-quality sleep per week and about 30% have more serious and frequent problems with falling asleep.

Pediatricians around the world advise parents to pay attention to the fact that children do not sleep their laid hours. If a child has a systematic problem with sleep, do not be surprised that in the afternoon it will begin to behave as if it was replaced - it is a bad mood, and whims, and a decrease in learning ability, and poor well-being, and so on. And on how the child sleeps, the general family well-being and even married relations depends on: a wandering or crying child is definitely not strengthens the marriage.

Check if your child sleeps enough

Problems of child sleep - so an urgent topic that she completely "overgrown with" parent opinions, beliefs and even signs. Someone has already found a perfect solution to the issue, but it is not enough: it will not necessarily be effective for other children.

It is important to remember that all children are different, and if someone falls asleep under the noise of a working vacuum cleaner, then these sounds can, on the contrary, to deprive sleep all night.

However, there are 10 common scientifically based advice that should be adhere to your child well sleep.

Schedule

Constantly follow the chart of night and day sleep. Make a clear schedule by the clock: if the baby needs to go to the eight in the evening, then refund from it only in cases of extreme necessity. And remember that late departure to sleep, especially after 9 hours, lowers the quality of night sleep. Regularity and constancy are your main assistants. The same applies to day sleep, which is especially important for children under 5 years.

Rituals

Relaxing rituals are equally important before placing the child in bed. It can be a warm bath, reading fairy tales, stroking the back, quiet singing, calm conversations before bedtime and so on. Try different options - and you will find the one that is more suitable for your child.

Conditions

The crib of the child is better to put in the room, which is not associated with active classes, games, entertainment. It should be the usual place for the baby, cozy, dark and well-ventilated before each bed.

Your participation

Do not run to the baby whenever you seem to sleep badly. Maybe these are just your fears? Your excessive concern can bring more harm, rather than use: the child will get used to you, as an unchanged attribute of sleep, and will not be able to learn how to fall asleep independently, if suddenly wakes up among the nights. And this is a very important skill that is responsible for the quality of recreation.

Private space for sleep

Do not take a child to sleep in the parent bed. The opinion is common that with mom or dad sleeping calmer, however, statistics say that such children are much more frequently faced with sleep problems. Of course, we are not talking about very babies up to 2 years. But three years old, diving into the parent bed among the night, must be gently, but aggressively teach from this habit.

Electronic devices

You need to adhere to a simple rule: no gadgets before bedtime. At least in an hour (and this is at least) before laying, exclude any contact of the child with a TV, telephone, tablet, computer and other electronic devices.

Food

The products that your child eats affect its health in general and on the quality of sleep in particular. Children cannot calmly fall asleep if they feel hunger, but also a tight dinner right before bedtime no better. Good dream is no fast food, no caffeine and two hours between dinner and laying into bed.

Physical activity

This is a very important condition for high-quality sleep. The child simply needs to move during the day to get rid of excess energy, which leads to overexcitation at night.

However, remember that activity is better to exclude 1-4 hours before sleep, otherwise the effect will be reverse: a rapid organism will need a lot of time to calm down.

About 20% of people in the world suffer from chronic insomnia. Almost every person is not at least once a month: due to problems at work, the collapse of personal life, dental pain or noise outside the window. Many of us complain about nightmares, anxiety, lack of comfort during a night rest. Regardless of where you live, in a dusty megalopolis or a quiet village, the problem can become relevant, pretty affected by everyday life.

Time

A strong healthy sleep is needed by a person a priori. An adult man and a woman will need an average of 8 hours so that the body is fully recovered. Although this figure varies from the individual characteristics of each of us. So, someone has enough and 5 hours, the other he feels tired, having coupled two times longer. Very affects the duration of night rest and age. For example, a strong sleep time for children is calculated 10-12 hours, senior people are enough and 6-7.

If you have slept for 4 hours and, stand in the morning, feel cheerful, know: this is a deceptive state. For such a short period of time, your bodies and systems cannot completely relax and gain strength. The problem at first does not feel. But after a while, the depletion and irritability will come, headaches and dizziness will be tormented. Often, the lack of sleep becomes the reason for the exacerbation of chronic diseases, the development of depression and neurosis, memory and attention, disability, and so on. The risk group also includes people working in a night shift: a failure of biorhythms is reflected in the state of the whole organism.

Light and air

Suppose you sleep the laid time, but at the same time you feel unsatisfactory. What is the reason? She most likely lies in the wrong organization of recreation regime. In order to correct the emboss, lie down no later than 23 hours. Does not work? Not scary. Take care of anything until drowsiness comes. Two early awakening in a row - and in the evening of the third day you will want to lie down at 10-11 pm.

Strong sleep depends on the bedroom lighting. Try, so that the bright moon or lights from the street did not spoil the rest - for this it is enough to hang on the windows dense curtains or blinds. At night, two thirds of the daily need of a melatonin hormone are produced: it protects against premature aging, stress and various diseases. Therefore, it is so important to get enough sleep in the dark time for youth and well-being of every person. By the way, it really affects the fortress of sleep and air indoors. If it is stiff and not, the quality of recreation is noticeably deteriorating. Therefore, learn to sleep with an open window at any time of the year. In extreme cases, check the room before lie down in bed.

Food

Of course, it also affects strong sleep. The first rule that should be remembered: do not go to bed hungry. If after dinner do not feel saturated, drink a glass of kefir or eat a small amount of fruit. Fall asleep with the full stomach is also harmful, so learn how to observe the optimal balance. A cup of warm milk or light tea will help to fall asleep. To drink them is recommended for half an hour before night rest.

Bananas have a sleeping platform. You can enable them in the dinner menu. True, if you suffer from chronic thrombophlebitis or increased blood intake, it is better not to get involved. Possessed for sleep quality affect products containing magnesium: forest nuts, leaf salad, dill and parsley. And even the vitamins of the group B, which are many in some, lentils, carrots, solid grains of wheat, dried and sunflower seeds. Refuse toning drinks, oily, smoked and fried food.

Sleepless decoctions

A wonderful means providing each good strong sleep is a decoction of herbs. At the same time, no side effect is observed. In order to cook the potion, you will need one tablespoon of a bugger grass. Pour it half liter boiling water and cook on low heat for about 7-10 minutes. The decoction needs to drink warm: five times during the day three throat. After a week you will sleep as a baby.

Another recipe also guarantees to return to you strong sleep. To prepare a ragger, take 2 tablespoons of dill seeds and mix them with a half liter of hot wine. The mixture must be caulated for another 20 minutes, after which it insists an hour, after biting the tank with a towel. Take 2 tablespoons of the beverage before bedtime.

By the way, it perfectly helps to sleep and decoction from hops, prepared by the same principle. The infusion of two spoons of grass and liter boiling water should be drunk on a whole glass before bedtime. Remember, however, the above-mentioned means are suitable only for adults who received "good" from the doctor. As for children, in the case of insomnia, they should be immediately showed by a specialist.

To save tight and sweet, you need to comply with some other recommendations. First, an hour before sleep, refuse to view the TV and computer games. It is better to read your favorite book or listen to music. Thus, the nervous system will calm down - it will be easier to sleep. Signless work on the house will be positive: swallow dust or make order in the closet. Waking up in the middle of the night, do not look at the clock: this is a psychological moment that will become a significant obstacle to further falling asleep.

Secondly, late in the evening, try not to play sports. But intimate relationship with the second half will only benefit. Do not drink alcohol: Yes, it helps to fall asleep, only here significantly worsens the quality of rest, making it anxious and superficial. Thirdly, the inhalation of lavender or valerian essential oils will help to immerse themselves in a strong sleep. You can put under a soft pillow or on a night table with a hop with hop, mint, a chamber - their fragrance also helps to sleep hard.

What else do you need to know?

To night sleep be healthy and deep, you need to choose the optimal body position. What pose is to sleep correctly? Doctors argue that for high-quality rest, the position in the form of an embryo is ideal. It is she who gives the spine the opportunity to relax. It is important how to competently pick up bedding: the mattress should be solid, the pillow is orthopedic, underwear - natural. In this case, the morning painful sensations in the whole body will remain in the distant past, and the head will not split due to insufficient blood supply.

Night sleep will be as high as possible if you can let go of all the problems faced by the day. Do not scroll unpleasant moments and negative situations for the hundredth time. This only excites the brain and causes insomnia. Try to relax: Imagine a warm sea, a sunny coast, a smile of your loved one. Dream about beautiful and desired. And then your dream will be strong, and the body is young and healthy.