Healthy sleep rules
Healthy sleep is a guarantee of well-being, activity, positive mood and beauty. By following the basic rules of sleep, you can easily provide yourself with all this.
No matter how actively various sleep methods impose on us the idea that it is enough to close your eyes for just a couple of hours a day or to sleep in fits and starts, full healthy sleep will always remain the most effective way not only to increase the level of daily activity, but also to feel great, as well as look great.
In order for the crumpled reflection in the mirror in the morning, as well as low working capacity and bad mood not to become an unexpected surprise for you, you must follow the rules of healthy sleep.
Whatever type you are — a lark or an owl — the time for going to bed should not be later than midnight. After all, the most useful and high-quality rest of a person occurs from 12.30 at night to 6 in the morning. So, covering this period, you really fully sleep.
Sleep that starts after 3 a.m. will lead to poor health and fatigue from the very morning, because logically you will either capture the daytime hours (if you sleep 8-9 hours) and create the effect of “oversleeping”. Or sleep too little time, and the body will not be able to fully recover and rest.
Also, healthy sleep requires a certain amount of time. Ideally, a person needs 8 hours to fully rehabilitate the forces spent during the day. But it should be noted that in this aspect it is necessary to take into account the personal characteristics of each — someone needs 6-7 hours, someone needs 9-10. In any case, healthy sleep should not be less than 6 hours and more than 10 hours a day.
Conditions for healthy sleep
Ventilate the room thoroughly before going to bed. Fresh air has a relaxing effect on the body and makes the process of going to bed easy and pleasant. You also need to take care of the air temperature — the room should be cool (the optimum temperature for sleeping should be + 20-22 degrees Celsius).
Bed linen is best bought from natural fabrics. It will never cause allergies and dermatitis, and touching will cause pleasant sensations. If you are one of those people who are always hot, choose a bed made of silk. It will create a pleasant cooling effect. If you belong to the «freezing», then cotton or a bike will be the best choice, which will comfortably warm even on the coldest nights.
Avoid artificial fabrics. In addition to being not always pleasant to the touch, they can also cause an «electricity» that does not contribute to a relaxed and healthy sleep.
You should also take care of the mattress and pillows that will provide quality rest. The mattress should be firm but comfortable. If possible, it would be best to purchase a special orthopedic mattress, taking into account all personal needs and wishes. As for the pillow, it is better not to use it at all or replace it with a special roller that will maintain the natural position of the spine during sleep.
The ideal option for a full healthy sleep is the complete absence of clothes. On cold days, it is better to use an additional blanket, but give the body a rest from contact with seams, elastic bands and other details of clothing. If you are used to pajamas and cannot do without them, choose outfits made from natural materials that do not constrain the body.
Remember how in the cartoon about Petya Pyatochkin, the teacher advised him to count elephants in order to fall asleep as soon as possible? So, this theory is outdated. Scientists have proven that counting, as well as any intense mental activity, does not contribute to healthy sleep. Rather, on the contrary, concentrating on your thoughts, you delay the moment of falling asleep longer, and during sleep you continue to subconsciously think. This action does not allow the body to relax and go into a deep sleep phase.
Better try to relax and dream about something very pleasant. Beautiful pictures and images will not only help you fall asleep faster, but will also appear in a dream, giving you a smile and light pleasant memories in the morning.
Rest before bed
Try to avoid any physical activity before bed. Of course, it can be argued that a tired person falls asleep faster, but it should be remembered that activity causes nervous tension and excitement. And even if you physically feel exhausted, sleep will not come soon.
This also applies to emotional arousal. Therefore, leave serious conversations in the morning, and an hour before bedtime, take a quiet walk in the park or garden. Breathe in fresh air, remember the pleasant moments of the past day. In general, contribute in every possible way to quality and healthy sleep.
Meals before bed
There are many opinions about the dependence of healthy sleep on what you ate for dinner and when exactly this dinner took place. Many argue that you should not eat 5-6 hours before bedtime. However, it should be noted that an empty stomach, as well as a full one, will not let you sleep well. Therefore, 2-3 hours before bedtime, eat something light — fruit or a glass of kefir with crackers. This will help get rid of rumbling in the stomach, but will not burden the stomach.
You should pay special attention to what you drink before going to bed. Alcohol, although it creates the effect of relaxation, actually causes increased excitability. Therefore, after taking alcoholic beverages, even if you are lucky enough to fall asleep quickly, after 2-3 hours your sleep will become shallow and superficial, which means you will not be able to sleep normally. Also, before going to bed, it is not recommended to drink freshly squeezed juices, tea and coffee, as all these drinks have an invigorating effect on the body.
If you want to have a healthy sleep, it is best to drink a glass of warm water in the evening. The liquid will cleanse the stomach of the remnants of food, and the temperature will pleasantly relax.
Healthy sleep to you and cheerful morning!
Author: Natalia Kay
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