Every person needs the right good sleep. It is he who provides the rest during which the whole body is restored. However, not everyone knows the rules of healthy sleep. Their non-compliance can significantly affect our well-being.
Important sleep periods
Everyone knows the division of people into “owls” and “larks”. The first fall asleep in the dead of 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, an early morning lift 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 useful sleep lasts from 22:00 to 2 am. It is during this period that the brain actively rests, the emotional state stabilizes. Therefore, the rules of healthy sleep suggest that falling asleep is best at least until 23:00. This moment is especially important for women, because by their nature they are more emotional. Improper bedtime increases irritability, and even aggressiveness.
Sleep hormone
In the human body (namely, in the brain) there is a small gland - the pineal gland. It produces two types of hormones. In the afternoon, the pineal gland produces the hormone of happiness - serotonin. At night, iron 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 mental and emotional state. It also directly affects the restoration of the cardiovascular, immune systems, their proper functioning. It has been observed that the hormone is most actively produced between midnight and 02:00. Good sleep rules note that melatonin is made exclusively in the dark. As a result, daytime sleep does not contribute to its production.
Quality and quantity of sleep
The time required to restore strength 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 healthy adult. There are exceptions: some people need less time to relax. For others, on the contrary, only a couple of additional hours of sleep relieves the fatigue that has accumulated over the day. In order for the rest to be full and effective, it is important to remember the 10 rules of a healthy sleep. The first of these is: you should not sleep if the body does not feel the need. Significantly more important is not how much time we spend in the arms of Morpheus, but how well our body is restored. The rules of healthy sleep recommend going to bed at about the same time. Such a habit will, as it were, program the body to fall asleep, which will help to avoid insomnia and other similar disorders.
How to organize bedtime
Equally important for a good rest are factors such as bedding, night dress, etc. The rules for a good sleep recommend that you carefully ventilate the room before rest. A temperature above 22 ° C is not comfortable and one that will contribute to falling asleep. It is best if it is within 20 ° C. Do not forget about the regular wet cleaning of the bedroom. Let the flowerpots be in place of soft toys and figurines: it is much better to breathe fresh air than dust. Probably few people know that an improperly selected pillow can lead to chronic headaches. Pay attention to the mattress. It should be of high quality, comfortable, tough enough. The rules of healthy sleep note that night pajamas should only be made from natural fabrics, not restrain movements and tighten the body. Bed linens are also exclusively made of quality materials: cotton, linen. Experts recommend sleeping in the fetal position - this is the position of the body that is beneficial both for the body and as a preventative measure for snoring.
Equally Important Rules for Healthy Sleep
Heavy food eaten before bedtime is an enemy not only of our figure, but also of healthy rest. Indeed, at a time when the body must relax and rest, the digestive system will work to its fullest. Do not resort to the other extreme - falling asleep with rumbling in the stomach. Hunger is best quenched with something light: kefir, salad, fruit. Alcohol also belongs to the category of those substances that adversely affect recovery processes. Coffee, tea have a tonic effect, so they are best consumed in the morning. Exercise is the key to good health and allows you to keep muscles in good shape. Before going to bed, it would be better to do light exercises, but it is undesirable to overwork. Another important factor that promotes sound sleep is sex. You should not solve and ponder the 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 correctly 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 area, comfortable clothes. A pillow up to a year will not be needed at all. It is important to accustom the child to the fact that he has his own crib, 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 choices. To make falling asleep easy, it is worth developing a special ritual of going to bed. It can be bathing, lullaby, reading fairy tales. Healthy sleep rules for children strongly recommend limiting outdoor and emotional games in the evening. It is better if these are light intellectual activities.
School age sleep
As a rule, by this period daytime sleep ceases to be relevant. Therefore, it is necessary to provide the student with sufficient night time for rest (on average, 10 hours). The rules of healthy 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 watching TV and computer games in the evening, because it is a powerful pathogen for the nervous system. Before going to bed, it is better to take a walk in the fresh air, lessons should be prepared in the afternoon. The best time to go to bed is from 22:00 to 23:00, but not later.
If the student is additionally involved in sports, attends some sections, then perhaps he will 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.