Sleep is the first source of well-being and positive mood. No wonder many famous people consider it the simplest but most effective medicine. And some ladies are sure that sleep, among other things, is also a source of beauty. This is a vital state of the brain, so it must be he althy and strong. If a person sleeps anxiously, then his brain does not relax, and sleep does not bring the proper benefits. Waking up in the morning, such a person does not want to do anything and spends the whole day waiting for the evening to fall asleep again.
Many people complain of insomnia and drink handfuls of drugs that normalize sleep. You can fall asleep with them, but it is unlikely to relax the brain. Therefore, you should not get used to such drugs. Moreover, there is an opportunity to make your vacation right in a natural way. Let's figure out how to normalize sleep and feel energized again.
Sleep disturbance
Scientists have proven that more than a third of people suffer from sleep disorders that interfere with normal rest and recovery of the body. But without a full replenishment of forces, the possibility ofproductive activities during the day. Sleep disturbance is the most important factor that adversely affects human he alth, especially in our time, when stress has become a familiar condition for many. So what causes lack of sleep? The answer to this question is simple - to loss of strength, low performance, and then to various diseases.
There are people for whom sleep is no problem. They go to bed and wake up when they want. They also feel energized throughout the day. Falling asleep on a train or a hotel is not a problem for them. They can even afford a cup of coffee after dinner. But for many, unfortunately, everything is completely different. If a person suffers from insomnia from time to time, then, most likely, one day this problem will develop into a daily one. Today we will find out how to beat insomnia and establish he althy sleep habits. They will allow you to achieve a he althy night's rest without unnecessary awakenings and disturbances.
How much sleep do you need?
Doctors say that an adult should sleep 7-8 hours a day in order to have a good rest and feel cheerful throughout the day. However, some people manage to sleep 4-5 hours and still have a full day.
At the same time, there are those who sleep for ten hours and still do not get enough sleep. Therefore, it is worth approaching the issue of sleep duration individually. In addition, the level of energy received after rest depends not only on the duration of sleep, but also on its quality. Therefore, first of all, you need to take care of the quality of sleep.
Why do we need sleep?
Before we figure out how to normalize sleep, let's figure out why it is needed at all. After all, no one wants to lose precious minutes of life. The answer to this question will be much easier if you imagine what will happen without sleep. If a person did not get enough sleep today, then tomorrow he can still have a normal day. But if he does not sleep well the second night, then the next day signs of lack of sleep begin to appear: irritability, inattention, severe fatigue. Soon this person begins to fall asleep literally everywhere: in transport, at work, at dinner, and so on. If you continue to live in this spirit, a complete breakdown begins, difficulties in making decisions, absent-mindedness, apathy. Sometimes people attribute some kind of disease to themselves, not realizing that they simply do not get enough sleep. There is even an opinion that one night without sleep takes 5 days of life.
Lack of sleep is even worse for a person than hunger. Without sleep, a person can last about four days, then he can no longer overcome himself and falls asleep, often without even realizing it. Thus, night rest is the most important physiological process. The body receives vital energy during sleep. It can't be otherwise!
What time should I go to bed?
In today's dynamic world, many unwittingly go to bed late. And this is perhaps the first problem to be de alt with. According to scientists, it is necessary to go to bed before midnight, preferably between 22 and 23 hours. Some experts argue thatgo to bed when you want. But there is another side of the coin here: if a person lies down at 19-20 o'clock, then at 2-3 o'clock in the morning he will wake up and begin to suffer from insomnia. Definitely not he althy sleep.
At about 9 pm, the brain starts producing serotonin, the sleep hormone. At this time, the body temperature begins to decrease, and the body begins to prepare for sleep. It relaxes, the nervous system normalizes, and after 22 hours you can sleep peacefully.
Getting ready for bed
To sleep peacefully, as mentioned above, you should properly prepare for the rest. By 21 o'clock it is necessary to stop any physical and mental work. If you exercise in the evening, it is better to finish them before 20:00. If you are used to reading, watching movies, talking on the phone before going to bed, it is advisable to get rid of these habits.
The bedroom should set a person solely for relaxation. Making love before bed can help you relax and relieve stress. After them, people tend to fall asleep very quickly and sleep soundly.
What should you sleep on?
He althy sleep largely depends on the right bed. Orthopedic surgeons believe that the sleeping surface must be sufficiently rigid, otherwise there is a risk of spinal curvature. It is better to refuse soft mattresses and huge pillows. It is best when a thin elastic mattress and a low pillow lie on the bed. It should be of such height that the head is in line with the body.
It has long been believed that you need to sleep with your head to the east. This is the side where the sun rises from. Then it will be easy to fall asleep, the sleep will be strong, and the dreams will be pleasant.
Dinner
When answering the question of how to normalize sleep, it is definitely worth mentioning the problem of nutrition. The last meal should be 2-3 hours before bedtime. In addition, the earlier you eat dinner, the better your body will rest.
If it turned out that dinner still falls at a later time, and there is no way to refuse it because of a strong feeling of hunger, try to make it not very high-calorie and plentiful. Remember that for normal life, the body needs much less food than we “want with our eyes”. Before going to bed, this rule is especially true. Therefore, instead of heavy protein foods, it is better to choose a light carbohydrate one. We all remember the proverb from childhood, which says that it is better to give dinner to the enemy. And this is absolutely the right expression.
Alcohol and caffeine
These substances are generally not recommended for use, especially before bedtime. Alcohol immediately after taking induces sleep and relaxation, but after a while it causes a strong excitement. As far as caffeine is concerned, it's best to avoid drinks containing caffeine in the afternoon. It is important to note that caffeine is present not only in coffee. It is also found in tea, chocolate, cola, and many pain medications. There are people who fall asleep perfectly after coffee or tea, but this is a rare exception.
It will be much more useful to have a drink before going to bedsoothing herbal tea. For these purposes, herbs such as chamomile, mint, hops, lemon balm, valerian are perfect. It has long been believed that a glass of warm milk with a tablespoon of honey dissolved in it helps to fall asleep well. It may be true, but milk, in terms of its calorie content, is more related to food than to drinks. And what to do with food in the evening, we have already discussed.
More tips
Before going to bed, it will be very useful to take a warm shower, and preferably a bath. It is important that the water is just warm or even slightly hot. Fans of a contrast and cold shower are better off waiting until morning. Cold water invigorates, while hot water calms and sets the body to rest.
It will not be superfluous to take a walk in the fresh air before going to bed. Walking before bed will help you digest dinner faster, saturate your lungs with oxygen, and slightly tire your body. As a result, you will fall asleep faster and sleep better.
The bedroom should be well ventilated. In summer, it is generally recommended not to close the window at night. The temperature in the bedroom should be 18-20 degrees.
Positive mood
When you get ready for bed and lie down, watch your thoughts. It is important to remove all negativity from them. All the bad things that happened today, let them stay in this day. And good, on the contrary, you need to remember and praise yourself for it. Set yourself up positively and set clear goals for the future. Then you will fall asleep peacefully and wake up with pleasure to start a new fruitful day.
Conclusion
Having figured out how to normalize sleep, we can draw the following conclusions. First, sleep is an extremely important physiological process that cannot be neglected. Secondly, the quality of sleep is much more important than the quantity. Therefore, in order for sleep to be he althy, it is important to properly prepare for it. It's not difficult at all, just make some changes to your usual schedule.
By doing this, you will begin to wake up with pleasure and start the new day cheerfully and cheerfully. You will no longer need to drink coffee in the morning and take off from work all day. That's what he althy sleep creates!
