Sleep is the first source of well-being and positive mood. No wonder many famous people consider it the simplest, but 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 healthy and strong. If a person sleeps anxiously, then his brain does not relax, and sleep does not bring proper benefits. Waking up in the morning, such a person does not want to do anything and spends all day waiting for the evening to fall asleep again.
Many complain of insomnia and drink handfuls that normalize sleep. You can fall asleep with them, but it’s unlikely to relax the brain. Therefore, do not get used to such drugs. Moreover, there is the opportunity to make your vacation the right natural way. Let's figure out how to normalize sleep and again feel a surge of strength.
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 of productive activity decreases during the day. Sleep disturbance is the most important factor that adversely affects human health, especially in our time, when stress has become a familiar condition for many. So what does lack of sleep lead to? The answer to this question is simple - to loss of strength, poor performance, and then to various diseases.
There are people for whom sleep is not a problem. They go to bed and wake up whenever they want. At the same time, they feel cheerful throughout the day. Falling asleep in a train or 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 defeat insomnia and strengthen healthy sleep habits. They will allow you to achieve a healthy 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. Nevertheless, some people manage to sleep 4-5 hours and at the same time spend 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 worthwhile to approach the question of the duration of sleep 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 I need a dream?
Before figuring out how to normalize sleep, let's figure out why it is needed at all. After all, no one wants to lose precious moments of life. The answer to this question will be much easier if you imagine what will happen without sleep. If a person does not get enough sleep today, then tomorrow he can still have a normal day. But if he sleeps badly the second night, then the next day signs of lack of sleep begin to appear: irritability, carelessness, severe fatigue. Soon this person begins to fall asleep literally everywhere: in transport, at work, at lunch, and so on. If we continue to live in this spirit, a complete breakdown begins, difficulties in making decisions, distraction, apathy. Sometimes people attribute themselves to some kind of disease, 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 for a person is even worse than hunger. Without sleep, a person can last about four days, then he can no longer go over himself and fall 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 any other way!
What time should I go to bed?
In a modern, dynamic world, many, unwillingly, go to bed late. And this is perhaps the first problem to deal with. According to scientists, you must go to bed before midnight, preferably between 22 and 23 hours. Some experts say that you need to go to bed when a person wants to. But there is another side to the coin: if a person lies down at 19-20 hours, then at 2-3 o'clock in the morning he wakes up and begins to suffer from insomnia. Definitely, this is not a healthy dream.
At about 9 pm, the brain begins to produce serotonin, a sleep hormone. At this time, the body temperature begins to decline, and the body begins to prepare for bed. He relaxes, the nervous system normalizes, and after 22 hours you can safely fall asleep.
Preparation for sleep
To calmly fall asleep, as mentioned above, it is worth correctly preparing for the rest. By 21 o'clock it is necessary to stop any physical and mental work. If you exercise in the evening, then it is best to finish them before 20 hours. If you are used to reading, watching a movie, talking on the phone before going to bed, it is advisable to get rid of these habits.
The bedroom should set the person exclusively for relaxation. Making love before bedtime helps to relax and relieve stress. After them, people tend to fall asleep very quickly and sleep soundly.
What should I sleep on?
Healthy sleep largely depends on the right bed. Orthopedic surgeons believe that the surface for sleep should be quite rigid, otherwise there is a risk of earning a curvature of the spine. 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 so high that the head is in line with the body.
It has long been believed that you need to sleep head east. This is the side where the sun rises. Then it will be easy to fall asleep, the dream will be sound, and the dreams will be pleasant.
When answering the question of how to normalize sleep, it is worth mentioning the problem of nutrition. The last meal should be carried out 2-3 hours before bedtime. In addition, the sooner you have dinner, the better your body will rest.
If it so happens that dinner still falls out at a later time, and there is no way to refuse it because of a strong feeling of hunger, try not to be very high-calorie and plentiful. Remember that for normal functioning 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. Since childhood, we all remember the saying that it is better to give dinner to the enemy. And this is an absolutely true expression.
Alcohol and Caffeine
These substances are generally not recommended for use, especially before bedtime. Alcohol immediately after administration induces sleep and relaxation, but after a while it causes strong excitement. As for caffeine, it is best to avoid consuming drinks containing it 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 painkillers. There are people who fall asleep after coffee or tea, but this is a rare exception.
It will be much more beneficial to have a soothing herbal tea before bedtime. For these purposes, herbs such as chamomile, mint, hops, melissa, valerian are perfect. It has long been believed that a glass of warmed milk with a tablespoon of honey dissolved in it helps to sleep well. It may be so, but milk in its calorie content is more related to food than to drinks. And what to do with food in the evening, we have already discussed.
Some 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 a little hot. Fans of contrast and cold showers should wait until the morning. Cold water invigorates, and hot calms and sets the body to rest.
It will not be superfluous to take a walk in the fresh air before going to bed. A walk before bedtime will help to digest dinner faster, saturate the lungs with oxygen and slightly tire the body. As a result, fall asleep will turn out faster, and sleep will be stronger.
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.
When you get ready for bed and lay down, follow your thoughts. It is important to remove all negative 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 calmly fall asleep and wake up with pleasure to start a new fruitful day.
Having figured out how to normalize sleep, we can draw the following conclusions. Firstly, sleep is an extremely important physiological process that cannot be neglected. Secondly, sleep quality is much more important than quantity. Therefore, in order for the sleep to be healthy, it is important to correctly prepare for it. This is not at all difficult, just make some changes to your usual schedule.
Having done this, you will begin to wake up with pleasure and start a new day cheerfully and cheerfully. You won’t need to drink coffee anymore in the morning and go out of business all day. That's what a healthy sleep does!