Every person needs proper good sleep. It is he who provides the rest, during which the entire body is restored. However, not everyone knows the rules of he althy sleep. Failure to comply with them can significantly affect our well-being.
Important periods of sleep
Everyone knows the division of people into "owls" and "larks". The first fall asleep late at night and, accordingly, wake up late. The second category of people is characterized by the fact that they go to bed quite early. Of course, getting up early in the morning does not scare them at all. However, experts increasingly agree that such a section is not physiological. In other words, it's all a matter of habit. The most beneficial sleep lasts from 22:00 to 2:00 in the morning. It is during this period that the brain actively rests, the emotional state stabilizes. Therefore, the rules of he althy sleep say that it is best to fall asleep at least before 23:00. This moment is especially important for women, because they are by nature more emotional. Improper bedtime increases irritability, and even aggressiveness.
Sleep Hormone
BIn the human body (namely, in the brain) there is a small gland - the pineal gland. It produces two types of hormones. During the day, the pineal gland produces the hormone of happiness - serotonin. At night, the gland is responsible for the production of melatonin (sleep hormone). It is extremely important for the body. Melatonin takes part in the processes of regeneration and rejuvenation, normalization of the mental and emotional state. It also directly affects the restoration of the cardiovascular, immune systems, their proper functioning. It is noticed that the most active hormone is produced in the period from midnight to 02:00. The rules for good sleep state that melatonin is produced exclusively in the dark. As a result, daytime sleep does not contribute to its production.
Quality and quantity of sleep
The time needed to recuperate is not the same for men and women, adults and children. On average, the norm of sleep is 8-9 hours (in some cases, 7) for a he althy adult. There are exceptions: some people need less time to rest. For others, on the contrary, only a couple of extra hours of sleep relieves the fatigue that has accumulated during the day. In order for the rest to be complete and productive, it is important to remember the 10 rules of he althy sleep. The first of them is this: you should not sleep if the body does not feel the need for it. Much more important is not how much time we spend in the arms of Morpheus, but how well our body is restored. The rules of he althy sleep recommend going to bed at about the same time. Suchthe habit will, as it were, program the body to fall asleep, which will help to avoid insomnia and other similar disorders.
How to organize a bedtime
Equally important for quality rest are factors such as bedding, nightwear, etc. The rules for good sleep recommend that you thoroughly ventilate the room before resting. Temperatures above 22°C are neither comfortable nor conducive to falling asleep. It is best if it is within 20 ° C. Do not forget about the regular wet cleaning of the bedroom. In place of soft toys, figurines, let there be flowerpots: it is much better to breathe fresh air than dust. Probably, few people know that the wrong pillow can lead to chronic headaches. Pay attention to the mattress. It should be of high quality, comfortable, tough enough. The rules of he althy sleep note that night pajamas should be made only from natural fabrics, not hinder movements and tightly fit the body. Bed linen is also exclusively made of quality materials: cotton, linen. Experts recommend sleeping in the fetal position - it is this body position that is useful both for the body and as a prevention of snoring.
No less important rules for he althy sleep
Heavy food eaten before going to bed is the enemy not only of our figure, but also of a he althy good rest. Indeed, at a time when the body should relax and rest, the digestive system will work to its fullest. You should not resort to the other extreme - falling asleep withrumbling in the stomach. It is best to satisfy hunger with something light: kefir, salad, fruit. Alcohol also belongs to the category of those substances that adversely affect the recovery process. Coffee, tea have a tonic effect, so they are best consumed in the morning. Physical activity is the key to good he alth and allows you to keep your muscles in good shape. Before going to bed, it would be better to do light exercises, but it is undesirable to overwork. Another important point that contributes to sound sleep is sex. You should not solve and think about current problems before going to bed. It will be hard for our brain to relax and tune in to rest.
Baby sleep rules
From the moment of birth, the baby sleeps literally all the time. He does not distinguish between day and night. But even at this moment, it is important to properly approach the issue of rest. The basic rules for organizing a child's sleep at the age of one are as follows: a hard mattress, a well-ventilated room, comfortable clothes. A pillow up to a year is not needed at all. It is important to teach the child that he has his own bed, where he should rest. Psychologists and pediatricians do not have a common opinion about the joint sleep of mother and baby. Each family must make its own choice. To make falling asleep easy, it is worth developing a special ritual of going to bed. It can be taking a bath, lullaby, reading fairy tales. The rules of he althy sleep for children strongly recommend limiting mobile and emotional games in the evening. It is better if these are light intellectualclasses.
Sleep at school age
As a rule, daytime sleep ceases to be relevant by this period. Therefore, it is necessary to provide the student with sufficient night time for rest (on average, 10 hours). The rules for he althy sleep for schoolchildren are the same as for adults: a well-ventilated room, a comfortable clean bed, a light dinner. It is very important to limit TV viewing and computer games in the evening, because this is a powerful stimulant for the nervous system. Before going to bed, it is better to take a walk in the fresh air; lessons should be prepared during the day. The best time to go to bed is from 22:00 to 23:00, but never later.
If a student additionally goes in for sports, attends some sections, then he may need more time to recover. It is worth remembering that a well-rested child is more attentive, he is not capricious and diligently masters science.
