Proven ways to promote healthy sleep

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Every per­son some­times faces the painful expec­ta­tions of the embrace of Mor­pheus. The caus­es of insom­nia can be dif­fer­ent, but the result is the same — irri­tabil­i­ty and fatigue, rapid­ly turn­ing into phys­i­cal and men­tal ill­ness. We need good sleep like air to accu­mu­late strength for the next day every day and main­tain the nor­mal func­tion­ing of the body. In fact, to improve sleep, make it calm and strong is not so dif­fi­cult. How — tell Healthy­in­fo.

The main causes of sleep disorders

Many peo­ple pan­ic after they show signs of a sleep dis­or­der. You should not imme­di­ate­ly run to the phar­ma­cy for sleep­ing pills, because they are addic­tive, and then it is almost impos­si­ble to fall asleep nat­u­ral­ly. First you need to deter­mine the cause of insom­nia, or asom­nia, and then restore nor­mal sleep on your own.

Falling asleep can be pre­vent­ed by such rea­sons:

The human bio­log­i­cal clock is set to a cer­tain mode. If you go to bed ear­li­er or lat­er than the opti­mal time, the body will mal­func­tion, result­ing in insom­nia. There­fore, it is best to accus­tom your­self to an orga­nized dai­ly rou­tine, go to bed and get up at the same time.

Sleep dis­or­ders are often caused by mal­nu­tri­tion. Fat­ty, salty or spicy foods in the evening can be a prob­lem for nor­mal falling asleep and sound sleep. Cof­fee and alco­hol pro­voke insom­nia 2–3 hours before a night’s rest. Drowsi­ness is caused by foods con­tain­ing mela­tonin.

Just in the evening, many begin to expe­ri­ence a peak of expe­ri­ences for every­thing that hap­pened dur­ing the day. Excit­ing mem­o­ries and dis­turb­ing thoughts often do not allow you to fall asleep peace­ful­ly.

Sci­en­tists have found that heat is one of the most com­mon caus­es of insom­nia or poor sleep qual­i­ty. The air tem­per­a­ture in the bed­room should be no more than 20–22 degrees. In this case, the room must be ven­ti­lat­ed.

Often the cat­a­lysts for this prob­lem can be uncom­fort­able sleep­ing con­di­tions: an uncom­fort­able bed, high lev­els of light or noise, unpleas­ant tac­tile sen­sa­tions from bed­ding, var­i­ous smells.

In addi­tion, sleep dis­or­ders cause var­i­ous dis­eases, an inac­tive lifestyle. Some­times a num­ber of rea­sons are asso­ci­at­ed with insom­nia. How­ev­er, each of us, if desired, can elim­i­nate any pro­vok­ing fac­tors and improve sleep.

Fight insomnia, change habits

Fight insomnia, change habits

To get rid of insom­nia, you need to fol­low cer­tain rules and change some of the habits that con­tribute to sleep dis­or­ders. Som­nol­o­gists rec­om­mend:

    Do not go to bed with a load of day­time expe­ri­ences, go to bed only with pos­i­tive thoughts, the morn­ing is wis­er than the evening.

    You should not watch heart­break­ing, fright­en­ing or fun­ny films that dis­turb the psy­che before going to bed. It is best to read a book on a calm top­ic.

    Make it a habit to take a walk every day 2–3 hours before bed­time.

    Observe the sleep and wake­ful­ness reg­i­men, adhere to the “clear up” and rise time set for your­self, even on week­ends. The aver­age sleep dura­tion is 7–9 hours per day. If pos­si­ble, do not give up a thir­ty-minute after­noon “bonus sleep” if you still had to go to bed after mid­night for a cou­ple of days.

    Do not wait for the embrace of Mor­pheus, toss­ing and turn­ing from side to side. This is a bad habit. If you could­n’t fall asleep in 15 min­utes, get up and do what you love, read, lis­ten to relax­ing music, etc. Only when you real­ly want to sleep, go to bed.

    Do not eat 2–3 hours before bed­time, do not drink alco­hol and cof­fee. For din­ner, it is bet­ter to eat milk por­ridge, cot­tage cheese, veg­etable sal­ads, fish, and flour prod­ucts in mod­er­a­tion. Before going to bed, you can drink a glass of kefir or warm milk with hon­ey.

    2 hours before bed­time, take a break from smart­phones, lap­tops and oth­er gad­gets that, with the glow of screens, excite the ner­vous sys­tem and neg­a­tive­ly affect the reti­na, which pre­vents the pro­duc­tion of mela­tonin, the sleep hor­mone.

    Take care of your com­fort so that the bed­ding and bed are ful­ly adapt­ed to your require­ments. Put your bed­room in per­fect order, exclude the pres­ence of unpleas­ant odors, scat­tered things and dust. Ven­ti­late the room every day and draw the cur­tains at night, as well as elim­i­nate sources of noise.

    Go in for sports 3–4 hours before bed­time, as phys­i­cal activ­i­ty and healthy sleep are com­ple­men­tary con­cepts. Get rid of the bad habit of lying pas­sive­ly on the couch and tak­ing a nap for half a day.

    After din­ner, take a warm bath with your favorite essen­tial oil or sooth­ing decoc­tions of lemon balm or cal­en­du­la. In the process, you can lis­ten to relax­ing music and enjoy the smell of aro­ma can­dles. After the bath, it is use­ful to drink chamomile tea and med­i­tate. It’s just beau­ty for a good sleep!

In addi­tion, today there are spe­cial appli­ca­tions in mobile phones that help nor­mal­ize sleep by mon­i­tor­ing its qual­i­ty and dura­tion. For exam­ple, you can use the Sleep on cue or Sleep­Bot apps.​

A good night’s rest is a guarantee of beauty and health

A good night's rest is a guarantee of beauty and health

Chron­ic lack of sleep can lead to seri­ous health prob­lems, and as a result, to loss of beau­ty. In addi­tion to absent-mind­ed­ness, mem­o­ry impair­ment, decreased work capac­i­ty, the risk of devel­op­ing car­dio­vas­cu­lar dis­eases, includ­ing stroke and heart attack, increas­es.

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Sleep dis­or­ders and beau­ty are absolute­ly incom­pat­i­ble, since chron­ic fatigue is reflect­ed in the face, bruis­es appear under the eyes, skin fades and hair weak­ens. Against the back­ground of a dete­ri­o­ra­tion in metab­o­lism, obe­si­ty can devel­op. Depres­sion due to chron­ic insom­nia kills the beau­ty of the body and soul. There­fore, it is nec­es­sary to adhere to the rec­om­men­da­tions of som­nol­o­gists and rad­i­cal­ly change some habits. If you can’t get back a healthy sleep on your own, you should con­sult a doc­tor.

By Yraa

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