Children have an increased need for sleep, an average person in the arms of Morpheus should spend about 8 hours. The ideal option is the time that makes it easy to stay awake and feel rested during the day. 10% are satisfied by 6 hours, while others take more than 9 hours.
One sleepless night is enough to cause irritability, anxiety, inability to concentrate. If a person is constantly experiencing a lack of sleep, this causes premature aging of the skin, obesity, diabetes, cardiovascular diseases. From these problems, each person can protect himself if he lies in bed on time. If sleep goes around, you need to take steps to correct the situation.
What prevents sleep
Anxiety and stress are often the causes of insomnia. On the one hand, they increase the secretion of the hormone cortisol, it is a hormone that keeps us awake. And on the other hand they give food for "chewing unpleasant events throughout the night, which as a result does not allow us to calm down.
Uncomfortable situation - heat, light, noise, hard mattress and so on.
A lot of physical and intellectual exercises in the evening.
Food - late, plentiful, protein or fatty, consuming energy drinks in the afternoon.
In the female body, pregnancy and critical days are secreted by hormones that regulate the "wakefulness-sleep" system. Depression affects insomnia, it appears in the morning, in the form of a sharp awakening, and after it you can not fall asleep.
Daytime, long sleep, reduces the amount of night sleep. If you are often visited by insomnia, this prevents the day to lead a normal life, and should consult a doctor. He can offer different options to solve this problem from sessions of psychotherapy, relaxing exercises and sleeping pills. But if from time to time the dream is broken, then to adjust it, let's take these techniques
Nine steps to Morpheus
1. Build your territory
Putting a bed at the door or at the window is not advised by Western scholars or sages. Due to possible noise, light, draft, adverse energy flows, because of the subconscious sense of anxiety. No need to save on the bed, and then a good mattress will serve you truth and faith for ten years, provide pleasant dreams and a sound sleep.
Melatonin is a sleep hormone, produced best in total darkness. This substance is a powerful antioxidant, which slows down the aging of cells. Of course, it will be better to invest in tight curtains, they will be a good investment in beauty and health.
For a quality sleep you need silence. From the noise outside the window your bedroom will be able to insulate double-glazed windows, and to the wall to separate from restless neighbors, you need to put a cabinet with books.
Our sleep consists of 4 or 6 cycles, lasting from 80 to 100 minutes. In each cycle, alternate fast sleep and slow, which takes about 75 percent. Slow sleep helps to replenish energy costs, and the fast can provide processing of all the information that gets during the day.
2. Breed the Ceremony
Every evening "ritual" actions calm, and adjusts to relaxation. You need to take a warm bath when you steam up in hot water, the body temperature rises, and to quickly fall asleep the temperature should decrease slightly. To drink a cup of herbal tea, apply a night cream, read an exciting detective, pet your beloved. Everyone can, at his discretion, build pleasant lulling things. Go to bed and get up at the same time. The sleep that begins before midnight allows you to recover better the body, in the first third of the night the "slow" phase is longer and deeper, all processes in the body are inhibited, in addition to producing growth hormone, which helps to renew the cells.
A little lack of sleep can reduce care. As calculated by US scientists, on Monday after the transition to summer time, the number of accidents at work doubles, this is when we all need to get up one hour earlier than usual time.
3. Observe the rhythm
The rhythm sets when the day and night alternate. To have a good dream, it will not be enough to plunge into the darkness, you need to get enough light in the waking period. People suffering from insomnia are recommended treatment with light. A study in Switzerland showed that a daily thirty-minute morning walk would be effective in restoring balance and healing procedures in front of a device that mimics sunlight.
When you need to go to bed, the body itself tells you: clinging eyes, a weakening of attention, yawning. These signals can not be missed, because only after two hours the next easy fall asleep.
As it turned out, drowsiness after lunch is not related to food. It's just such a natural cycle, at 14.00 the body temperature decreases slightly, just at 22.00, that's why we are tending to sleep. As scientists have found out, if a little nap in this natural decline in activity, but no more than 20 minutes, it is possible in the second half of the day to increase the reaction speed by 2 times and increase your attention.
4. Must be picky in food
It is not recommended to go to bed on an empty stomach, since the risk is high, to wake up from the feeling of hunger. Our body and during sleep needs energy. To maintain a heartbeat, breathing and some other processes, our body burns about 300 kilocalories. Do not overeat, because digestion of food, this process is energy-intensive, it can disrupt the mechanism of sleep. The best option would be a light dinner 2 hours before bedtime, but the menu should be picky. Proteins of animal origin - eggs, fish, meat, support aggressiveness and activity. Carbohydrates calm, help to relax, improve mood and, therefore, fall asleep. Similar properties are ginger, corn, legumes, brown rice, dairy products, bananas and so on.
In the evening, it is better not to drink alcohol. In small doses, it provokes the appearance of snoring, improves awakening during the night, changes the phase of deep sleep. Being present in coffee, tea and other energy drinks, caffeine will make the dream not so deep. Caffeine is active in the body for another 5 or 6 hours. The more you consume it, and the later you do it, the harder it will be to get enough sleep. After 15.00 it is not necessary to lean on coffee and tea.
In ancient Egypt, to improve sleep used onions. It contains a sedative, and is a natural sleeping pill.
5. Move on
They say that they should have a good rest, those who have done good work. And this is right for a normal sleep you need physical activity during the day in the fresh air. But after the evening loads, it takes several hours to neutralize the cheerfulness hormones and lower the body temperature.
6. Remove all unnecessary
Ideal option will be when the bedroom will not have any electrical appliances. Even when they are on standby, they produce weak waves that interact with the brain. If you want a good rest, you need to turn off all the equipment. Apparatus with luminous placards need to be removed, our eyelids do not fully protect us from light stimuli, and sleep will be superficial. When the workplace is in the room where your bed is located, then you should separate the rest area with a screen. Who sleeps less than 4 hours, increases the chances of gaining excess weight by 70%.
7. Relax
After 19.00 it is not necessary to plan any intensive training, to check the control works, to conduct intellectual discussions. TV, computer, video games would be nice to exclude, it increases brain activity, and in order for a person to sleep peacefully, the activity should go down. Calm mood casts quiet melodious music, simple meditations, leisurely conversations, all that we like.
When you are nervous, you can not relax, try to find the cause of this condition. Such situations turn into a vicious circle, at first you experience, from here do not get enough sleep, and after you are irritated because you have not had enough sleep. As psychologists advise, one hour before bedtime, sit comfortably on a chair, think about everything that bothers you. Then get up, put all your thoughts in your mind in the seat, and forget about them until the next day. And although this may seem strange, but it works.
You do not need to count rams in your mind, you do not need to do this, it is better to imagine a forest stream or a deserted beach and then you can fall asleep quickly.
8. Lowering the degree
Sleep in the room you need at a low temperature of 16 to 20 degrees. The bedroom needs to be ventilated before going to bed.
9. Use traditional recipes
And although they do not act as much as medications, they can restore normal juice without side effects.
- Hawthorn - calms the nervous system, regulates the heart rhythm, removes nervousness.
- Valerian in record time can immerse you in the arms of Morpheus.
- Lime calms, but you just need to follow the instructions on the package, as the overdose invigorates.
Three rules for a good morning
1. To wake up in time, you need to translate the alarm clock for 15 minutes, or half an hour ago, so that you can slowly gather, it will be much easier to get up and be in a good mood.
2. For an alarm clock, you need to select a pleasant melody so that the awakening is smooth.
3. Take a shower. Jets of the shower will help wake up, massage every inch of your skin. And if you add a gel with a pleasant fresh smell, a contrast shower, and then you surely go out with a bath with a smile on your lips.
Now, okay I'll go to bed the morning is wiser. We hope that these tips will help you get enough sleep, stay energetic, cheerful and at the same time look good.