It's no secret that a healthy sleep is the key to an excellent state of health and a cheerful mood. It's not for nothing that they say that sleep is the best medicine, and many women are firmly convinced that sleep is also the main source of beauty.
From the point of view of scientific activity, sleep is a vital state of human brain activity, so we just need a sound and healthy sleep.
In order for the dream to become deep and refreshing it is worth sticking to some rules of healthy sleep.
Fifteen rules of healthy sleep
- Immediately before the sleep itself, it is better to refuse to eat. It is recommended to take extremely light meals 2 hours before bedtime. For example, sour-milk products, fresh fruit or vegetables.
- Go to bed preferably not later than 23 hours. It is at this time that our body is completely relaxed, the nervous system calms down, so at this time it is possible to quickly and easily wander. Many doctors think that an adult needs 7-8 hours to sleep well and rest, so that he does not have to go to sleepy work all day long. But for a wonderful night's sleep it's enough for 5-6 hours, but in any case, a person must necessarily sleep from 2 o'clock in the morning to 4 o'clock in the morning. It is during this period of time that sleep is the strongest, therefore here it is simply necessary to sleep at least 1 hour at this time. Daytime sleep is better to exclude, as well as harmful to sleep before sunset. In addition, the extent depends on the amount of food eaten per day. The less people used the food, the less time it takes for them to sleep. It is worth noting that long-livers spend a little time, about four to six hours a day. For a good state of health, a three-shift schedule is undesirable, especially when the shift can be changed every week.
- The bed in the room should be positioned so that the head points to the north or east. Such a requirement for the correct location of the body is connected with the need for coordination of electromagnetic fields. That is, the distribution of the motion of the electromagnetic waves of man and the earth's crust must coincide. This method has always been used by Academician Helmholtz for the treatment of people.
- Also very important is what we sleep on. It is best to use a bed with a hard, level surface, since on the airy and soft featherbeds the body flexes with the thread, the blood supply of the spinal cord and other organs that are simply clamped is most disturbed. Also, sleep on a soft surface leads to compression of nerve endings, and this in turn negatively affects any part of the body. After all, it is not for nothing that those who suffered a trauma to the spine and patients with radiculitis are recommended to sleep only on a hard bed. Therefore, the bed should be made of non-varnished and not painted boards. Also, a good option would be to install a sheet of flat plywood on the mesh or other frame. But on top of it you can put in one or two layers of blankets, a quilt or a regular cotton mattress. For a healthy sleep it is better to give up pillows or use a thin and very dense pad. This method improves blood circulation in the brain, maintains the cervical spine in good condition, helps to improve intracranial pressure, and also prevents the formation of wrinkled neck and face. An exception may be people with cardiovascular insufficiency and suffering from bronchial asthma. Here, you should not give up pillows, and during periods of exacerbation you can even sleep with 3 thick pillows.
- Sleeping is better than naked, and if it's cold, you can cover yourself with a single plaid or blanket.
- The best position for sleeping is the side. During the whole sleep it is necessary to flip one side to the other, but we can not monitor this, therefore, the overturning process takes place automatically, so as not to burden the kidneys and other organs. Sleep on the side will not only reduce the likelihood of snoring, but also positively affects the back. It is also possible to sleep on the back, but the worst option is the stomach.
- It is worth taking care of the night drafts, which lead to unwanted colds and inarms. You can open the window, but on condition that the door is tightly closed. Also, you can not close the door, but open a window in the next room. Best of all, it's good to ventilate the room before bed. It is best to sleep at a temperature of +18 to 20 ° C.
- There should not be a noisy mechanical watch, and if you have a dial with a glowing electronic clock, then it's better to turn it to not watch the time.
- From a scientific point of view, a person's dream can be divided into cycles, each of which includes the phases of a "fast" and "slow" sleep-sensing depth. Basically, the cycle lasts from 60 to 90 minutes, while the average people cycle is close to one hour. But by morning the cycles start to grow, especially if the dream lasts a long time, but at the same time the minutes of "fast" sleep, during which the person dreams are growing sharply. For a good rest, it is enough to sleep four biological cycles. That's how many long-livers sleep. But also 6 cycles are allowed for a healthy sleep. An important point is not to interrupt sleep during biological cycles. If a person is awakened in the middle of one of such cycles, then he will feel completely shattered. Therefore, it is best not to wake up to the impulse, but on the inner clock. In exceptional cases, you can sleep on bi-biological cycles, although for many it is an unattainable dream. Some can sleep for 10 hours and still can not wake up, but others on the contrary suffer from insomnia.
- For the lovers of a long sleep, still do not lie in bed. As soon as a person awakens from sleep, it is necessary to stretch, quickly drop the blanket and then climb up. There are times when a person can wake up on his own in the morning, but when he looks at his watch, he immediately lies back. Only here the sense of such a long stay is very doubtful.
- Before going to sleep, it is better to get rid of the experiences of the passing day, which once again exasperate our nervous system. It is necessary to adjust oneself to a full-fledged holiday, which will help restore the strength of the whole organism. After all, the best of luck is a calm conscience.
- It is allowed to fall asleep under quiet and pleasant music, for example, in the style of "Relax". Also, you can turn on the radio or tape recorder with your favorite songs, or recordings with the sounds of a rustling forest or surf.
- Speaking of coffee and alcohol, it is better to refuse them. Of course, alcohol can have a dream, but after a while, when its actions are weakened, it can promote awakening. It is also not recommended to drink before snack drinks that contain caffeine. After all, caffeine is contained not only in coffee, but also in chocolate, tea, coca-cola and in many medications with analgesic effect. It is best to drink a calming soothing herbal tea. For example, tea with chamomile, melissa, mint or hops. But the best sleeping pills is a glass of warm milk with a tablespoon of honey.
- A pleasant warm shower or bath also favorably affects a healthy sonnet. It is especially useful to take a bath with the addition of essential oils, wormwood tinctures, nettles or flavored salts.
- If your house is located next to a park or alley, then it's better not to be lazy, walk around and get some fresh air. This will quickly and hard to fall asleep.