How much time does a person need to sleep?
Everything depends on the personal characteristics and age of the person, on the time of the year and the duration of daylight hours. Children need to rest more than adults. Schoolchildren and preschoolers must sleep at least 10 hours a day, adults for a full rest and enough for eight hours. If a person often does not sleep enough, serious problems with health and mentality arise - a considerable percentage of accidents are caused by drivers, or tired after driving, or who have lost their acuteness of reaction.
How to get into the saving embrace of Morpheus?
Insomnia usually affects the elderly, although it is often imaginary, because elderly people can lie down to rest during the day and short-term sleep. In young people, sleep is disturbed by severe overexertion. Nervous stresses, rapid pace of life, many problems that require an hourly solution. All this leads to a violation of the regulation of nervous activity and sleep. Some young people believe that you can relax before going to bed a cup of green tea. Tannin, contained in tea, activates the work of the nervous system and acts on the body is exciting, so drinking tea or coffee before bedtime is not recommended. This applies to watching an action movie or reading a book. Experts do not recommend watching TV right in bed. Watching TV loads the brain and does not allow him to tune into a restful sleep. Any additional information before bedtime is harmful.
To help the body tune in to sleep, doctors recommend turning a retirement into a kind of ritual. Before going to bed, a quiet walk in the fresh air is useful. Water procedures should be gentle (too hot shower invigorates). Supper should be done two hours before bedtime, and exercise - no later than three hours before bedtime. The bedroom should always be clean and fresh air, the temperature is up to 20 degrees, in summer use air conditioning, in the winter - heater and humidifier. Whitewashing or wallpaper should be pastel tones. Bedding choose a comfortable - a flat mattress without pits and holes, the pillow should be flat and small. The bedroom should be dark, because the hormone melatonin is a natural regulator of sleep and is associated with light. It's good to listen to pleasant quiet music before going to bed.
Try to go to bed at the same time (the internal biological clock gradually gets used to it). You can use aroma lamps. Relax and quickly fall asleep with lavender, mint, lemon balm. In an uneasy sleep, do not be too lazy-fill a small healing pillow with a collection of 1 part of mint, 2 parts of laurel, and 3 parts of hop. You can put it next to the bed or to the heating battery, if a more intense smell is pleasant. You'll sleep like a baby.
Sleeping pills should be used in extreme cases. The phases of sleep after taking sleeping pills are not as necessary, so you can not sleep well. And if it's addictive, it's not easy to give up sleeping pills. In addition, these drugs help to cope with the consequences, not the cause of insomnia.
Not so long ago in the arsenal of some health centers there was a new device of electromagnetic therapy for the treatment of sleep disorders. The equipment is very effective not only with similar problems, but also with the syndrome of chronic fatigue, frequent stresses, depressions inherent in urban residents. The course is only 7-10 sessions, and the result is very tangible. In addition to the electromagnetic field, the principles of chromotherapy (color treatment) are also used. There are practically no contraindications for such treatment, but the effect is very good.