Sound and healthy sleep: what you need to do to sleep well

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Var­i­ous sleep dis­or­ders are com­mon to most of the pop­u­la­tion. Usu­al­ly they are asso­ci­at­ed with feel­ings, stress, a respon­si­ble event the day before and are episod­ic. But what if insom­nia has become the cause of poor health, decreased per­for­mance? What activ­i­ties before bed will help you fall asleep faster, sleep well and feel rest­ed?

Sleep and its impact on health

Sleep and its impact on health

Full and healthy sleep is the key to the nor­mal func­tion­ing of the ner­vous sys­tem, good health, per­for­mance and con­cen­tra­tion. If a per­son does not get enough sleep for sev­er­al hours a day for a long time, then this can affect his state of health. Lit­er­al­ly after a few days, increased irri­tabil­i­ty, weak­ness, and a decrease in effi­cien­cy are formed, which ulti­mate­ly can lead to the devel­op­ment of chron­ic fatigue syn­drome. If you do not take action and do not make up for the lack of sleep, allow­ing the body to ful­ly relax, then the risks of devel­op­ing depres­sion sig­nif­i­cant­ly increase.

A mod­ern per­son, tak­ing into account the rhythm of life, con­stant stress, needs to allo­cate 8–9 hours for sleep. Rec­om­men­da­tions for 6–7‑hour sleep are no longer rel­e­vant, this time is no longer enough for the ner­vous sys­tem to rest and ful­ly recov­er.

For relaxation of soul and body

The path to the arms of Mor­pheus is not always so sim­ple, few peo­ple can lie in bed, close their eyes and just fall asleep. You need to think about many things: a list of impor­tant things for tomor­row, reports, pur­chas­es, a meet­ing at school with chil­dren, bills, receipts, clean­ing. But the bed­room is a place of rest, a tem­ple of tran­si­tion to the land of dreams.

Many doc­tors and psy­chol­o­gists even give advice on how to prop­er­ly orga­nize a bed­room for a good rest of the soul and body.

The bed­room should have as few house­hold appli­ances as pos­si­ble. Even if it is not pos­si­ble to sep­a­rate the bed­room and the TV, stereo sys­tem, then you need to place them as far as pos­si­ble from the bed. It must be remem­bered that the more clean and fresh air, the bet­ter your sleep will be. As you know, equip­ment, when heat­ed, can degrade the char­ac­ter­is­tics of the air, not to men­tion the fact that it is a dust col­lec­tor.

The body needs com­fort, and this is one of the main com­po­nents of a healthy sleep. Psy­chol­o­gists say that even the col­or scheme of the room will set the mood — pro­mote sleep or, con­verse­ly, wors­en it.

Fash­ion­able, medieval styles: heavy cur­tains, mir­rors on the ceil­ing, dark shades of cur­tains on the win­dows, maybe beau­ti­ful, but only for a while. In such an inte­ri­or, a full and healthy sleep is impos­si­ble. Red is excit­ing, black is the col­or of depres­sion and anx­i­ety.

For the bed­room, you need to choose soft, calm col­ors: green, blue, soft blue, any soft pas­tel col­ors. These col­ors bring peace and tran­quil­i­ty.

A breath of fresh air before bed

A breath of fresh air before bed

In addi­tion to the dec­o­ra­tion of the bed­room itself, the orga­ni­za­tion of the bed is also impor­tant. The bed­room should be twi­light, so you need to choose black­out cur­tains. The bed­room needs to be cool for good sleep, most patients are sim­ply cod­dled with warmth, so prob­lems form. The opti­mal tem­per­a­ture for sleep­ing in a room is 18–20ºС. Ide­al­ly, you need to sleep with win­dows on ven­ti­la­tion until the frost, of course, if the street air is allowed. If the win­dows over­look a busy high­way, then it is bet­ter to aban­don such an under­tak­ing. In win­ter, you need to air the room just before going to bed, and ide­al­ly take a short walk.

It is impor­tant to under­stand that while we sleep, our brain is work­ing — it “digests” the infor­ma­tion learned dur­ing the day, puts every­thing on the shelves, because it’s not in vain that they say — “the morn­ing is wis­er than the evening”, “you need to sleep with the prob­lem — there will be a solu­tion”. And for this impor­tant mis­sion, the brain needs enough fresh air.

In the cold sea­son, it is bet­ter not to put heaters in the bed­room that dry out the air. If it is not pos­si­ble to refuse heaters, it is nec­es­sary to use a humid­i­fi­er.

Comfortable bed for body comfort

What do you need for qual­i­ty sleep? A com­fort­able bed that will allow you to take a com­fort­able posi­tion for sleep­ing. Experts say that it is best to choose a bed made of wood, which exudes an appro­pri­ate pleas­ant smell. For the com­fort of the body, you need to choose the right mat­tress. Recent­ly, the so-called ortho­pe­dic mat­tress­es have become pop­u­lar. Con­trary to pop­u­lar belief, this is any hard mat­tress that allows you to lie in such a way that the body occu­pies one plane. This cir­cum­stance allows you to take the most com­fort­able posi­tion and real­ly relax.

The bed is a place to rest and sleep. It is not rec­om­mend­ed to read in bed, work on a lap­top or just watch the lat­est news on the Inter­net. At the head of the bed you can place fra­grant bags filled with laven­der. It is able to soothe, and will help to see peace­ful dreams.

The body needs not only a full and com­fort­able bed, but also a pil­low, which every­one should have their own. It is impor­tant to remem­ber that the pil­low should be locat­ed only under the head and neck. Pil­low filler can be dif­fer­ent: arti­fi­cial or nat­ur­al, for exam­ple, buck­wheat husk. It is bet­ter not to use down and feath­er pil­lows, because they can cause aller­gies.

Bed linen should also be prop­er­ly select­ed, it is best if it is nat­ur­al fab­rics. When wash­ing bed linen, it is bet­ter not to use strong-smelling pow­ders and con­di­tion­ers, because odors can be very annoy­ing.

Before bed: a guide to good sleep

Before bed: a guide to good sleep

It is not rec­om­mend­ed to watch TV before going to bed. His infor­ma­tion can excite and even cause insom­nia, espe­cial­ly if it turned out to be stress­ful. Before going to bed it is bet­ter to read a book, but not in bed, lis­ten to clas­si­cal music for sleep. A walk before going to bed will help you fall asleep, even if it is short, even 15–20 min­utes will be enough to ful­ly sat­u­rate the blood with oxy­gen, load the mus­cles and have a good healthy sleep.

It is not rec­om­mend­ed to eat before bed­time, espe­cial­ly meat, fat­ty dish­es that will take a long time and be dif­fi­cult to digest. The opti­mal time for din­ner is 3 hours before bed­time, and if hunger pre­vents you from falling asleep, you can drink yogurt or kefir. It is use­ful to drink herbal tea at night: lime blos­som, lemon balm, espe­cial­ly if the day was full of events. Before going to bed, it is strict­ly for­bid­den to drink alco­hol, strong tea or cof­fee, drinks with caf­feine: cola, ener­gy drinks.

Before going to bed, you can take a bath, which will allow you to relax. Fra­grant oils can be added to the bath. The tem­per­a­ture of the water should be close to body tem­per­a­ture, but not hot. If there is no bath, you can take a relax­ing show­er.

Before going to bed, work­outs that can overex­cite are pro­hib­it­ed. It is for­bid­den to go to bed after mid­night, you need to make it a rule — go to bed today in order to wake up rest­ed tomor­row. In addi­tion, such sleep dis­tur­bances can cause jet lag.

By Yraa

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