Sleep is a vital state for the brain to be healthy and full. If a person sleeps restlessly, his brain is unable to relax. As a result, already in the morning, fatigue is felt, as if he had not rested at all. The lack or poor quality of sleep can not only affect the psychological state of a person, but also lead to a decrease in vital activity and the occurrence of various diseases.
The importance of healthy and full sleep for human beauty and health
Many factors influence well-being. Often, apathy and poor concentration are explained by a simple vitamin deficiency. And not every one of us knows that for the beauty of the skin, a good complexion and the necessary charge of vivacity for the whole day, it is enough just to get enough sleep. No matter how persistently all kinds of sleep techniques prove to us that two hours of sleep a night is enough, a full and high-quality 8‑hour sleep is always the most effective way to not only increase the level of daily activity, but also feel great and look good.
According to experts, too short a dream, as well as a long one, does not give a feeling of cheerfulness for the whole day. Regular lack of sleep negatively affects the state of health: a person gets tired faster, irritability appears, he is actually in a constant state of stress. Frequent lack of sleep reduces immunity, increases the possibility of getting hypertension and other heart diseases. However, the most unpleasant thing is that insomnia negatively affects the nervous system. Nerve cells lose their ability to repair during sleep. Thus, over time, the human brain may simply stop working.
There is a common misconception that by sleeping longer on the weekend, you can have a good rest and rejuvenate. In fact, unusually long sleep can lead to even more fatigue. A person who sleeps more than normal also does not look too cheerful. He has swollen eyelids and reddened eyes, under which dark circles form. Deep nasolabial folds are drawn on the face, which do not add attractiveness to the reflection in the mirror.
Why does a person feel overwhelmed after sleeping until noon on the weekend? This paradox is called the weekend syndrome. Let’s look at an example of what this means.
Returning home on Friday, a person goes to bed in the evening, and wakes up on Saturday by noon. He slept well, respectively, goes to rest after midnight, and with the onset of morning he is again unable to wake up early. On Monday he has to go to work by eight o’clock, he goes to bed early, painfully trying to sleep. As a result, waking up in the morning with a feeling of fatigue, he goes to work. It’s good if you wait for the evening, or maybe lie down after work to relax for a couple of hours. And again he slept well before the evening, which means that ahead is a sleepless night and a painful morning. It looks like a vicious circle and there is only one way out of it — you need to observe the correct mode of sleep and wakefulness.
The first condition is a comfortable bed during sleep
Some people take sleeping pills or sedatives before bed to help them sleep soundly. Sometimes this is completely justified. Some types of sleeping pills lengthen the phases of sleep in which we dream, others do the opposite. Therefore, as a result of the use of sleeping pills, you will not always be able to enjoy a good night’s sleep. And in order for the dream to be strong, you just need to adhere to certain rules. First of all, you need to pay attention to a place to sleep, because you can sleep well, and in the morning you can wake up cheerful and in a good mood only on a comfortable bed.
You should arrange your place to sleep so that it is comfortable. The right bed ensures a pleasant and quality sleep.
The bed on which a person sleeps should not be short or folding. It should be located in the room in such a way that people entering the bedroom are in sight.
Sometimes during sleep, the wrong pillow does not allow you to have a good rest. Popular standard pillows are not always suitable for a good rest. A square-shaped pillow reaches the shoulder, forcing the vertebrae of the neck to sag, and as a result — a headache in the morning. For this reason, it is more correct to use a rectangular pillow on which only the head will lie. Great for relaxing pillow in the form of a roller.
The blanket should be chosen not too heavy and preferably thinner.
The hardest thing is finding a comfortable mattress. Do not use foam mattresses, as they retain moisture and do not allow air to pass through. Mattresses made of latex coated with wool or horsehair are most suitable.
Basic rules to follow before bed
Revitalizing and restful sleep is a guarantee of physiological and emotional health, attractive appearance and high spirits. But in order for a dream to be pleasant and calm, you need to adhere to certain rules:
Sleep duration of 7–8 hours is absolutely acceptable for adults. Do not try to sleep during the day, it is especially harmful to do this before sunset.
If you are going to lie down to rest, you should put all the emotions of the past day out of your head and tune in to a good rest.
Don’t try to sleep when you don’t feel like it. You can’t fall asleep for half an hour — you should do something pleasant: knitting, reading — you don’t have to force yourself to sleep.
Proper nutrition should be followed. You can’t overeat before going to bed, but going to bed on an empty stomach is also not advisable.
Towards evening it is not recommended to drink coffee and too strong tea.
You have to go for walks in the fresh air in the evenings.
You can do breathing exercises. Breathe slowly and deeply. It is necessary to repeat this 10–15 times, relaxing more and more. Each breath should be slower and slower, this will help you relax before going to bed.
You should develop the habit of falling asleep in the evening and waking up in the morning at a set time.
The air temperature in the bedroom should be optimal for sleep — no higher than twenty degrees, and the air is humid.
Go to bed in the evening in the dark, and wake up in the morning with light.
Do not drink alcohol before bed. This will help you fall asleep, only during sleep it is unlikely to be comfortable and rest will not be complete.
After waking up, it is better to get up immediately. No need to lie in bed, even if there is still a lot of time before the planned rise. The thing is that the body itself will make it clear when it is ready to work. And laying it down by force, there is a high risk of getting a slight headache.
It is better to fall asleep in the arms of loved ones, to give warmth and affection, to love each other. Love relationships are a great helper for relieving tension and fatigue, promoting a pleasant sleep and a good mood.
If you follow these rules that make sleep healthy and restorative, it guarantees beauty and well-being for a long time.