Healthy sleep: how to properly organize a person’s sleep?

By Yraa #able, #achieve, #actions, #activities, #added, #advisable, #affects, #air, #alarm, #allows, #always, #amount, #any, #apply, #aroma, #around, #asleep, #associated, #attention, #away, #bad, #baked, #beauty, #become, #bed, #bedding, #bedtime, #been, #begins, #being, #believed, #Black, #Body, #books, #both, #bouts, #breathing, #c, #caffeine, #cannot, #cardiovascular, #carried, #cause, #central, #chair, #chocolate, #choose, #Cleaning, #clock, #coffee, #cold, #collect, #comfort, #comfortable, #common, #computer, #concentrate, #concentration, #conditions, #considered, #constantly, #contain, #content, #contributes, #Control, #cool, #decreased, #depression, #developing, #diabetes, #difficult, #digest, #digestion, #discomfort, #diseases, #disorders, #done, #dream, #dreams, #drink, #drinks, #Drops, #due, #easily, #Easy, #eat, #eaten, #effect, #endorphins, #enough, #especially, #essential, #etc, #even, #evening, #everything, #example, #excess, #excessive, #exhalation, #Eyes, #fall, #falling, #fatty, #fermented, #few, #fight, #find, #fine, #follow, #food, #foods, #forget, #fresh, #fried, #full, #gastrointestinal, #general, #gets, #ghrelin, #glass, #go, #goal, #going, #Good, #green, #habits, #half, #hang, #hard, #head, #health, #Healthy, #hearty, #heavy, #help, #high, #his, #hour, #human, #hunger, #hygiene, #ideal, #imagine, #immune, #improve, #improves, #includes, #increased, #increases, #infection, #inhalation, #insomnia, #insulin, #interfere, #just, #keep, #key, #know, #known, #lack, #last, #late, #leads, #leafy, #learn, #least, #lemon, #leptin, #level, #lifestyle, #list, #load, #long, #longevity, #loved, #made, #magnesium, #makes, #maybe, #meals, #milk, #mobile, #model, #modern, #monitor, #mood, #move, #muscles, #must, #natural, #nervous, #never, #nevertheless, #night, #normal, #normally, #off, #Oil, #old, #open, #option, #orange, #organize, #overload, #part, #path, #people, #physical, #pillow, #pillows, #place, #placing, #play, #pleasant, #poor, #pork, #practices, #prevent, #prevents, #produce, #produces, #production, #promotes, #properly, #provoking, #put, #quality, #quickly, #re, #read, #real, #reality, #reason, #recommend, #recommended, #reduces, #relaxation, #release, #respiratory, #rest, #result, #rice, #rich, #risk, #salad, #salty, #sandwich, #satiety, #say, #seconds, #sense, #serious, #serotonin, #set, #sex, #shoulder, #simple, #sit, #sleep, #Sleeping, #slowly, #smoked, #solve, #some, #someone, #sometimes, #space, #spices, #spicy, #spine, #starch, #starting, #step, #stimulate, #stimulates, #stimulating, #stop, #strength, #sweet, #system, #t, #take, #tea, #techniques, #temperature, #ten, #therefore, #three, #tired, #tissue, #toes, #tract, #try, #turn, #two, #type, #using, #very, #wake, #wants, #warm, #watch, #way, #weight, #who, #will, #wool, #working, #yoga

Sleep hygiene is a set of prac­tices that help a per­son achieve healthy and rest­ful sleep. Peo­ple with sleep dis­or­ders have been using them for decades to improve night­time sleep and pre­vent sleepi­ness dur­ing the day. Their goal is to fight insom­nia, which reduces the qual­i­ty of human life.

The effect of sleep on the human body

If a per­son con­stant­ly lacks sleep and suf­fers from poor-qual­i­ty sleep, not only his mood wors­ens, but also his well-being. Due to lack of sleep:

    the immune system weakens and ceases to produce enough cytokines to fight infection;
    increased risk of developing common respiratory diseases;
    body weight changes. Human sleep affects leptin and ghrelin, hormones that control satiety and hunger. Also, lack of sleep contributes to the release of insulin, which leads to excess weight and increases the risk of developing type 2 diabetes;
    the cardiovascular system suffers;
    memory and concentration deteriorate;
    there are bouts of depression;
    decreased sex drive, etc.

There­fore, it is very impor­tant to orga­nize a healthy sleep. It is part of a healthy lifestyle and the path to longevi­ty.

Bad habits that spoil a person’s healthy sleep

Bad habits that spoil a person's healthy sleep

In order for healthy sleep to become a real­i­ty at night, and not a pipe dream, you need to learn to say: “No”:

Hearty meals eat­en before bed — fried pork chops, a sand­wich with cheese and sausage, dumplings — over­load the gas­troin­testi­nal tract. The body begins to work at full strength to digest heavy food. Also, spices eat­en the day before can inter­fere with healthy sleep. Their exces­sive amount in food can cause stom­ach dis­com­fort, due to which a per­son is not able to fall asleep nor­mal­ly. Do not get car­ried away with cof­fee, black and green tea, as well as choco­late before a night’s rest. All of these foods and drinks con­tain caf­feine, which is known to stim­u­late the cen­tral ner­vous sys­tem.

Jog­ging and oth­er stren­u­ous exer­cise after din­ner stim­u­lates the release of the stim­u­lat­ing hor­mone adren­a­line. As a result, a per­son gets tired and can­not fall asleep nor­mal­ly. There­fore, three hours before bed­time, it is not rec­om­mend­ed to play sports. Hard phys­i­cal work can also be added to the list of habits and activ­i­ties that inter­fere with nor­mal sleep. You should not, for exam­ple, rearrange fur­ni­ture late in the evening, do a gen­er­al clean­ing or glue wall­pa­per. The only allow­able load is inti­ma­cy. Dur­ing love­mak­ing, the body pro­duces endor­phins, hor­mones of plea­sure that set a per­son to relax.

The bed is a place of rest and inti­ma­cy. For any per­son, it should be asso­ci­at­ed only with relax­ation. It is not rec­om­mend­ed to read for a long time, watch TV, sit at a lap­top, eat, write, etc. All these actions are harm­ful both to the eyes and to the spine. Unless you can read a good book for half an hour. After that, it is rec­om­mend­ed to get out of bed, turn over and fluff the pil­low. A warm bed pre­vents you from falling asleep quick­ly. Some som­nol­o­gists even rec­om­mend plac­ing a cel­lo­phane-wrapped pil­low in the freez­er for a few sec­onds. It is believed that the sweet­est dreams will be on cool bed­ding.

The mon­i­tor is con­sid­ered the leader in pro­vok­ing insom­nia. There­fore, it is advis­able to stop work­ing at the com­put­er at least two hours before bed­time.

Any objects that make sounds: tick­ing clocks, mobile phones, smart­phones, can become a seri­ous obsta­cle for a falling asleep per­son. If it is dif­fi­cult to wake up in the morn­ing with­out an alarm clock, it makes sense to find a mod­ern silent mod­el that will set you up in the morn­ing with a pleas­ant melody. It is bet­ter not to keep all oth­er items in the bed­room — the abode of healthy sleep, which is the key to health and beau­ty.

Heavy cur­tains and car­pets col­lect dust that makes it hard for a per­son to breathe. It is not advis­able to hang shelves with books and put a wardrobe in the bed­room. If liv­ing space allows, move this fur­ni­ture to oth­er rooms. To immerse your­self in a healthy night’s rest, before going to bed, open the win­dow for air­ing. Fresh air will help you fall asleep quick­ly. The ide­al tem­per­a­ture for sleep­ing is around 18°C.

Syn­thet­ic sheets, pil­low­cas­es and duvet cov­ers some­times become a real tor­ture for some­one who wants to fall into a rest­ful sleep. Under­wear that will help relax the body should be made from nat­ur­al linen or cot­ton fab­ric.

Good bedtime habits

Good bedtime habits

To prop­er­ly orga­nize a person’s sleep, one must not only be able to say: “No” to bad habits, but also to say: “Yes”:

Skip a heavy din­ner that includes fat­ty, smoked, spicy, and salty foods. One of the rec­om­mend­ed meals before bed is rice. Thanks to its starch con­tent, it pro­motes diges­tion and the pro­duc­tion of sero­tonin, which improves mood. To relax, you can also eat a mag­ne­sium-rich leafy green sal­ad. Or, in the old fash­ioned way, drink a glass of warm milk or fer­ment­ed baked milk.

For­get about every­thing bad before going to bed and try not to scream or quar­rel. Espe­cial­ly this should not be done with a loved one with whom you sleep in the same bed. No won­der there is a say­ing: “The morn­ing is wis­er than the evening” — go to bed calm­ly, put off all the show­downs until morn­ing. Who knows, maybe in the morn­ing there will be no rea­son for a quar­rel?

Yoga, relax­ation, med­i­ta­tion — all these relax­ation tech­niques will help you fall asleep peace­ful­ly. If a per­son has nev­er med­i­tat­ed and does not know how to do yoga, you can try a sim­ple and easy way to quick­ly relax. To do this, you need to choose a com­fort­able posi­tion, for exam­ple, sit in a chair. Then you should con­cen­trate your atten­tion on breath­ing and men­tal­ly fol­low how the inhala­tion and exha­la­tion is done. You should also imag­ine how slow­ly all the mus­cles relax, start­ing from the toes and end­ing with the top of the head. The last step is to drink a sooth­ing tea. As an option — with lemon balm or valer­ian.

Pleas­ant smells set you up for a sweet dream and com­fort. The aro­ma of tan­ger­ine or orange will always help you relax before going to bed. There­fore, you can put an aro­ma lamp in the bed­room with drops of cit­rus oil, lemon balm or chamomile. Or apply a few drops of essen­tial oil to a tis­sue and place it at the head of the bed.

The sleep­ing bed should be with­out flaws — knots, pits, lumps of bat­ting, etc. It is rec­om­mend­ed to sleep on a wood­en bed and an ortho­pe­dic mat­tress. It is on such a bed that a per­son can take a com­fort­able posi­tion and fall asleep eas­i­ly. And do not choose high pil­lows for sleep­ing. The head should be about ten cen­time­ters above shoul­der lev­el.

Some peo­ple can’t sleep because they’re con­stant­ly cold. Nev­er­the­less, a healthy sleep of a per­son is pos­si­ble only in cozy and com­fort­able con­di­tions. To solve this prob­lem, some­times it is enough just to put on warm socks made of fine wool or cot­ton fab­ric.

By Yraa

Leave a Reply