How to sleep? Arranging healthy sleep

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Not every per­son can boast of cheer­ful­ness and fresh­ness in the morn­ing. The feel­ing of lethar­gy often con­tin­ues for sev­er­al hours after wak­ing up, now and then an irre­sistible yawn rolls. Eight, ten and even twelve hours of sleep is not enough to feel rest­ed. Many of these prob­lems are known first­hand. But how to sleep and get enough sleep?

Common Mistakes

Common Mistakes

The qual­i­ty of a night’s sleep depends on many fac­tors. But the con­stant feel­ing of weak­ness in the morn­ing can be explained by just a few unhealthy habits, by erad­i­cat­ing which you can again begin to enjoy the cheer­ful­ness and fresh­ness of the dawn hours. So, sleep well pre­vents:

    Permanent lack of sleep.

Many peo­ple sleep five or six hours a night (or even less) dur­ing the entire work week, and then try to sleep off at the week­end. This approach to night rest is ini­tial­ly a fail­ure. Every day you need to carve out a suf­fi­cient amount of time for sleep, you won’t be able to get enough sleep in advance, as well as sleep enough for the whole week of forced half-wake­ful­ness.

Exces­sive con­sump­tion of caf­feine can have a decep­tive­ly invig­o­rat­ing effect, but in fact, cof­fee can harm the qual­i­ty of sleep. You need to reduce its amount to one or two cups a day in the morn­ing.

    Bad habits.

There is not much to say here. Nico­tine adverse­ly affects the state of the ves­sels of the brain, dis­rupts the ner­vous sys­tem and caus­es con­stant ten­sion. All these fac­tors inter­fere with sleep. And alco­hol, although it facil­i­tates falling asleep, makes a person’s sleep deep, elim­i­nat­ing the fast phase. That is what is need­ed for a full restora­tion of strength.

The habit of view­ing very impor­tant infor­ma­tion before going to bed or just tex­ting in the dark while lying in bed pre­vents the body from ful­ly prepar­ing for a night’s rest. And if the gad­get also con­stant­ly glows at night (when a per­son is sleep­ing), you def­i­nite­ly won’t get enough sleep. Even through closed eye­lids, such light­ing is per­ceived by the brain as day­light, as a result of which the inter­nal bio­log­i­cal clock works awry. Sci­en­tists have long proven that the light of a mobile phone screen reduces the syn­the­sis of mela­tonin in the body, which is essen­tial for a rest­ful, full and deep sleep.

These are just a few fac­tors that can negate the effect of even pro­longed sleep in a com­fort­able bed. It is bet­ter to take care of the qual­i­ty of a night’s rest and exclude them, because the lack of prop­er rest is fraught with seri­ous health prob­lems and even a notice­able weak­en­ing of brain func­tions.

Before bedtime

To sleep well, you need to prop­er­ly pre­pare for sleep. And it is advis­able to start at least a few hours before the planned rest:

    You need to give up physical activity in the afternoon (at least four to five hours before bedtime). The body must have time to completely calm down and recover after a run or exercise in the gym.
    It is important not to be nervous, not to expose yourself to stress and other psycho-emotional stress also four to five hours before rest. Moreover, it is also better not to attend noisy events, concerts, cinemas, etc.
    Do not load the stomach in the evening. The proverb that “dinner should be given to the enemy” has another reason: if there is a lot of food in the stomach, or the food is too heavy, the body will be busy digesting it with might and main, and it simply won’t have enough time to rest. Drinking fluids before bed (even plain water) also has a negative effect on the quality of sleep.
    It is recommended to take a warm bath or a warm shower just before going to bed. This simple tip will help you relax and fall asleep quickly.
    It is necessary to take care of creating a comfortable place to sleep in advance. After all, what kind of good rest can we talk about if you have to sleep on a hard and uncomfortable mattress or a pillow that is too soft.

Some experts rec­om­mend read­ing books in the evening. Of course, if we con­sid­er paper lit­er­a­ture as an alter­na­tive to a smart­phone, then this advice can be quite good. The clas­sic edi­tion can inspire a deep sleep, but get­ting enough sleep is not a sure thing. After all, the brain will active­ly process the infor­ma­tion received, lay­ing it out on the shelves. There­fore, it is bet­ter not to load him with book sto­ries, but to lis­ten to calm music with­out words.

How to improve sleep quality?

How to improve sleep quality?

In order for even not too long sleep to be of high qual­i­ty, it is very impor­tant:

    Make it convenient.

Use a pil­low and a warm blan­ket, because the feel­ing of chill­i­ness will dis­tract the body from relax­ation and good rest. By the way, the pil­low can be used out­side the box. When rest­ing on your side, you can put it under your arm, and with the habit of lying on your back — under your knees.

    Don’t sleep on your stomach.

In this posi­tion, the body most often does not receive the vol­ume of air it needs. Lying on his stom­ach, a per­son con­stant­ly turns his head with his neck to the side, which addi­tion­al­ly loads the spine. You can get rid of the habit of sleep­ing on your back by build­ing a pock­et on the front of your paja­mas — you need to put a ten­nis ball in it. You can also make the access of air dur­ing such a dream more com­fort­able — put a flat pil­low under the hips and stom­ach.

    Sleep with an open window.

The cool­ness dur­ing the night’s rest ensures quick falling asleep, sound sleep and good rest. Of course, you need to use paja­mas, warm socks or a cozy blan­ket.

You should not expect cheer­ful­ness and excel­lent per­for­mance after just one night of good sleep. It takes time to recov­er from a long sleep depri­va­tion.

Doctor’s advice on organizing a person’s sleep

Som­nol­o­gists (this is what doc­tors spe­cial­iz­ing in var­i­ous human sleep dis­or­ders are called) are sure that the biggest mis­take in the fight against lack of sleep and con­stant fatigue is the lack of a reg­i­men. If you go to bed at dif­fer­ent times every day and wake up out of sched­ule, you won’t get any rest.

There is an opin­ion that a tru­ly full-fledged human sleep is pos­si­ble only until mid­night. An hour of sleep before 12 am replaces two hours of sleep after that time. But this claim has not been sci­en­tif­i­cal­ly proven.

But, as prac­tice shows, even the so-called “owls” can suc­cess­ful­ly accus­tom them­selves to ear­ly lights-out and ear­ly awak­en­ing. And such changes give only pos­i­tive results.

flowers, chamomille, bloom
avocado, food, fruit
lemons, citrus fruits, vitamins

Also, som­nol­o­gists quite often rec­om­mend sleep­ing dur­ing the day, if pos­si­ble. Of course, we are not talk­ing about a full sleep, last­ing sev­er­al hours. Even half an hour or an hour of rest will be enough to get a new charge of strength.

By Yraa

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