Sleep-the most necessary component for rest, restoration of our organism. When a person sleeps, his nervous system calms down, gets rid of fatigue, the exchange process changes, the mechanisms of skin cells rejuvenation are launched. For the acquisition of vivacity and efficiency per day a person needs an average of 7-8 hours of sleep. The duration of this process in young people may be slightly longer. Chronic lack of sleep has a significant impact on both the appearance of a person and his health: mood deteriorates, reduced performance, the person acquires a yellow-gray hue, often suffer headaches.
Be that as it may, you should not sacrifice precious moments of sleep to do housework or read a book. After all, the constant lack of sleep leads to exhaustion of the nervous system and premature aging. If you become difficult to fall asleep, try not to have conversations on exciting topics in the evening, take a warm shower or bath, washing away tiredness and anxiety. An hour before bedtime is useful to take a walk in the fresh air. It is not advisable before going to sleep to forget about their troubles happened during the day, and think about their worries. Psychologists often advise couples who apply to them to introduce a special rule to ban quarrels and disputes in the evening with the appointment of mandatory time for a truce, denoted by a calm hug for a few moments.
More than the obvious rule: don't drink at night coffee and tea, avoid sugary and high-calorie dishes, on which the digestive system will have to work hard during your sleep, rewarding you in gratitude, a feeling of discomfort and anxiety night visions. Last day to take food 2-3 hours before bedtime, not later, and just before bedtime would not hurt to make yogurt, kefir, milk or slightly sweet fruit.
To make it easier to fall asleep, relax all the muscles, lying in bed, and take a few deep breaths, counting to 5-6, and exhalation, count to 8-10. This diaphragm breath contributes to a better supply of oxygen to the blood and reduces the excitation of the nervous system. Sleep is more useful, if the window is open, or at least a window, but in the cold season, you must be careful and heat to escape so the cold did not interfere with sleep.
Important is the bed on which you sleep, it should be moderately soft. The head should be narrow, almost flat pillow. On the pages of the portal "Woman's Name" we have already talked about what should be a pillow and mattress, as well as what kind of blanket is better to buy. If you have trouble sleeping, you'll appreciate the material on the manufacture of the pillow with the herbs.
The most optimal position while sleeping on your back. It is in this position that the muscles are as relaxed as possible, blood circulation is carried out evenly, in addition, a minimum number of wrinkles are formed on the neck. Sleeping on the stomach is not recommended, the second least suitable position is on the left side – the side of the heart.
Well-known rules for determining the duration of optimal healthy sleep for an adult used to be based on the following theses:
However, a recent study (which lasted more than 14 years of age) scientists at the University of California San Diego questioned the assertion that a small amount of sleep can have negative effects on our body. Live and learn, testing the knowledge of their ancestors through investigative experiments. The study involved more than four hundred women from 50 to 80 years. Modern woman in order to get enough sleep can be quite 5-6,5 hours, and such a night's sleep will be quite healthy and useful. But a significant "Peresyp", as it turned out, is associated with a decrease in life expectancy. Centenarians are characterized by more short and it is a good night's sleep for a busy, dynamic time of wakefulness.
