How to sleep well: what interferes with sleep, how to improve sleep, colors, smells for sleep

By Yraa #access, #accumulate, #activities, #adjusting, #advisable, #affects, #against, #air, #alcohol, #allowing, #almost, #already, #any, #apnea, #around, #asleep, #associated, #attacks, #attention, #average, #away, #background, #bed, #being, #Black, #blood, #blue, #Body, #both, #breathing, #bright, #caffeine, #calm, #cannot, #careful, #carries, #caused, #causing, #cell, #certain, #chopped, #chronic, #cold, #colds, #comfortably, #conditions, #constant, #constantly, #cool, #couple, #create, #cup, #deep, #depression, #devices, #different, #difficult, #digestion, #disease, #diseases, #disorders, #down, #dream, #dreams, #drink, #drinks, #dry, #dryness, #due, #easily, #Easy, #eat, #eight, #electronic, #emotions, #enough, #equipment, #especially, #even, #evening, #every, #exceed, #experiences, #experts, #extreme, #extremely, #Eye, #Eyes, #fall, #falling, #fatigue, #fatty, #feeling, #felt, #few, #find, #flowers, #food, #foods, #forms, #fresh, #full, #fully, #function, #functional, #general, #go, #going, #Good, #green, #happens, #having, #health, #Healthy, #heart, #Heat, #heavy, #help, #herbal, #high, #his, #hot, #hypertension, #ideal, #ideally, #impossible, #improve, #inhibit, #insomnia, #intensive, #interior, #just, #kefir, #know, #lack, #later, #lead, #leading, #least, #less, #level, #lie, #likely, #load, #looking, #lower, #making, #meal, #membranes, #methods, #modern, #mood, #mouth, #move, #muscles, #must, #needed, #negative, #negatively, #nervous, #night, #normalize, #normally, #nuances, #office, #once, #option, #ordinary, #overload, #oxygen, #pathologies, #pay, #people, #periods, #poor, #positive, #processes, #programs, #prohibited, #provide, #provides, #quality, #quickly, #radiation, #red, #Reduce, #reduces, #refreshed, #reserves, #respiratory, #rest, #restless, #rhythm, #rich, #saturated, #Sensitive, #serious, #set, #sharp, #significantly, #simple, #simply, #situation, #sleep, #Sleeping, #snoring, #some, #someone, #special, #suffer, #suffering, #swelling, #system, #tea, #temperature, #therefore, #threatens, #transition, #turn, #Types, #typical, #under, #useful, #various, #very, #violation, #wake, #wakefulness, #waking, #walk, #Water, #while, #who, #whole, #why, #will, #world, #worth, #would, #yogurt

The prob­lem of rest­less sleep, or insom­nia, at least once con­cerned any per­son. This is due to neg­a­tive emo­tions or expe­ri­ences, stress or cer­tain dis­eases, as well as a vio­la­tion of the sit­u­a­tion around the sleep­ing per­son. It is extreme­ly dif­fi­cult to sleep com­fort­ably in a stuffy or very lit office, espe­cial­ly if before going to bed some­one sig­nif­i­cant­ly spoiled the mood or caused anger. Often, if there is a vio­la­tion of free breath­ing dur­ing a cold or in extreme heat, when the mucous mem­branes dry up, sleep also suf­fers sig­nif­i­cant­ly. How to help in such a sit­u­a­tion?

Why is sleep needed and what happens when it is disturbed?

A full and healthy sleep pro­vides high-qual­i­ty rest for both the whole body and the ner­vous sys­tem, it can “over­load” and ful­ly func­tion then for the next day. Due to qual­i­ty sleep, pres­sure and diges­tion work nor­mal­ize, cheer­ful­ness and a pos­i­tive mood are felt. But mod­ern peo­ple in a fran­tic rhythm of life con­stant­ly suf­fer from a lack of sleep. On aver­age, an ordi­nary per­son does not get enough sleep every day for up to 2 hours or more, which neg­a­tive­ly affects the state of health and gen­er­al well-being, reduces his func­tion­al reserves and per­for­mance. Against the back­ground of chron­ic sleep dis­or­ders, irri­ta­tion and neg­a­tive emo­tions are typ­i­cal, a feel­ing of con­stant fatigue, which threat­ens to turn into depres­sion. Peo­ple who have dis­turbed sleep are more like­ly to suf­fer from hyper­ten­sion, heart attacks and strokes, have somat­ic patholo­gies and neu­ro­log­i­cal dis­eases. There­fore, it is extreme­ly impor­tant to find time for rest and good sleep, allow­ing your­self to get enough sleep at least on week­ends.

The mod­ern world, sat­u­rat­ed with irri­tants or elec­tron­ic equip­ment, car­ries seri­ous bur­dens for the ner­vous sys­tem, so it is impor­tant to sleep at least 9–10 hours so that the body can have a good rest. Even eight hours of sleep is not enough for many peo­ple with inten­sive work sched­ules, not to men­tion sleep of 5–6 hours or less.

Healthy sleep: away from illness

Healthy sleep: away from illness

Not every dream is a pre­ven­tion of var­i­ous dis­eases and will help you wake up refreshed and refreshed. To ful­ly sleep, just lie in bed, under the cov­ers and close your eyes, move into the world of dreams, for most peo­ple it is not enough. Not all peo­ple suf­fer­ing from var­i­ous patholo­gies and hav­ing chron­ic dis­eases fall asleep so eas­i­ly and quick­ly. Their ner­vous sys­tem is over­loaded and irri­tat­ed, they sim­ply can­not switch from the wake­ful­ness pro­gram to sleep process­es. Because of this, they lie in bed for hours, look­ing at the ceil­ing and even more ner­vous, because after a few hours they already get up, go to work, and sleep is not in their eyes. And day after day, falling asleep in the morn­ing and wak­ing up 4–5 hours lat­er, lethar­gic and irri­tat­ed, peo­ple only aggra­vate their ill­ness­es with the prob­lem of insom­nia. There­fore, it is impor­tant to know some of the nuances in order to cre­ate cer­tain con­di­tions for your­self for a healthy sleep.

There should not be any types of equip­ment near the bed, espe­cial­ly tablets and cell phones, they cre­ate radi­a­tion invis­i­ble to the eye that spoil the rest. Ide­al­ly, the bed­room should have a bed and a win­dow to pro­vide air access and that’s it!

Sleep and emotions, colors, smells

The body is sen­si­tive to dif­fer­ent col­ors in the inte­ri­or, and often insom­nia and ill­ness are asso­ci­at­ed with the delights of a crazy design­er who paint­ed the bed­room in black and red and hung the okra with heavy cur­tains. It is styl­ish and glam­orous, but neg­a­tive­ly affects peo­ple’s emo­tions at the sub­con­scious lev­el, mak­ing sleep dif­fi­cult and rest­less. Harm­ful mir­rors on the ceil­ings, bright col­ors and sat­u­rat­ed shades, black and sharp, chopped forms. They sub­con­scious­ly excite or dis­turb the body, lead­ing to neg­a­tive emo­tions from being in such a bed­room. Use­ful for healthy sleep will be pas­tel col­ors and green, blue, sand col­ors. They reduce the lev­el of pres­sure, inhib­it meta­bol­ic process­es, even out breath­ing and set up for rest and sleep. Peo­ple with heart dis­ease and ner­vous dis­or­ders should pay spe­cial atten­tion to this.

For easy breathing: the microclimate in the bedroom

For easy breathing: the microclimate in the bedroom

For qual­i­ty sleep, free breath­ing and access to fresh air rich in oxy­gen is impor­tant. Sleep­ing nor­mal­ly with a run­ny nose is almost impos­si­ble, espe­cial­ly if the nose is stuffed up from hot and dry air, which exces­sive­ly dries the mucous mem­branes. It is impor­tant that the tem­per­a­ture in the bed­room is not high, it is bet­ter to sleep in cool­ness, and breath­ing is more even and deep, while the air must be humid­i­fied. It is advis­able not to close the win­dow in the bed­room until the very frost, so that the tem­per­a­ture does not exceed 18–20 ℃, with a humid­i­ty of at least 60%. If it is low­er, such res­pi­ra­to­ry dis­or­ders as snor­ing and peri­ods of apnea (episodes when a per­son is not breath­ing), tran­si­tion to mouth breath­ing due to dry­ness and swelling of the nasal mucosa are pos­si­ble. Spe­cial devices, indoor flow­ers or water con­tain­ers can help in humid­i­fy­ing the air.

Be care­ful with air con­di­tion­ers, they, of course, cool the air, but also dry it. In addi­tion, they can lead to colds, dan­ger­ous infec­tions and oth­er ill­ness­es if the devices are rarely cleaned and they accu­mu­late aller­gens and germs.

What you need before bed

There are cer­tain activ­i­ties before bed that can dis­rupt or improve sleep. It is impor­tant to be aware of what can be caus­ing insom­nia by adjust­ing evening rou­tines and activ­i­ties. Many experts strong­ly dis­cour­age watch­ing TV before bed, espe­cial­ly excit­ing pro­grams or hor­ror films. It is worth replac­ing them with read­ing a book or calm music. And the most ide­al option would be a walk before going to bed, which will help load the mus­cles and sat­u­rate the blood with oxy­gen.

winter, snow, winter forest
ai generated, woman, bathing
winter, snow, winter forest

Poor sleep is ensured if you eat a heavy meal before going to bed, espe­cial­ly if it is meat, alco­hol or fat­ty foods. It is impor­tant to eat at least a cou­ple of hours before going to bed, and at night, if you do not sleep well with­out food, drink kefir or yogurt. After a ner­vous day full of stress, a cup of herbal tea with hon­ey will help you calm down before going to bed. But alco­hol or drinks with gas­es and caf­feine can lead to insom­nia. If sim­ple meth­ods do not help, and sleep is con­stant­ly dis­turbed, you need a doc­tor! With­out his per­mis­sion, any drugs are pro­hib­it­ed.

By Yraa

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