How to secure a full and healthy sleep? How quickly fall asleep and wake up easily? Perhaps this is one of the most important issues of concern to many modern people. Chronic lack of sleep - a common syndrome present time, and many of the problems in our body and nervous system associated with it.
It was established that the average person sleeps for two hours less than needed (some - for three or four). However, "outwit" the nature of a dream impossible: the body accumulates a deficit, which sooner or later have to fill. Otherwise it could end up depressed or development of some chronic diseases.
So, what will help make this dream a better and more comfortable for healthy sleep?
What should be in your room? "Do not keep the room stereos, televisions and other similar techniques. They are sources of harmful electromagnetic radiation and is bad for sleep.
Bed. Bed should only be used for sleep: work, reading and conversations interfere with the body to relax. Well, if the bed is a headboard to the north, the direction of the magnetic fluxes of land. When a person is sleeping head to the north, the blood pressure is significantly reduced and, consequently, the sleep becomes deeper. Mattress should be moderately hard - it's helpful for the spine, the body at night in a straight position or bleeding, do not get tired. In addition, the bed should be wide enough, especially if her sleep two. Best of all, if for every sleeper has to distance full size bed.
Pillow. Try to get used to sleep as possible at the lowest cushion. In no case can not use a big bag, tightly packed feathers. In this case the head is constantly in an unnatural bent position, which can lead to headaches and back problems. You can use the special contour cushions to help your healthy sleep.
Bed linen. It is desirable to use a soft cotton underwear. Satin sheets of course beautiful, but too much slip and do not leak air. Do not use any synthetics. Recently, there is evidence that the dark color clothes contribute to a better quality of sleep (healthy sleep).
Proved that the aquarium rescue from insomnia: living green plants, slowly floating fish and the murmur of a very relaxing and soothing.
Colours for bedroom best pick, gentle tones. Best of all, if it would be shades of green, blue, blue and purple - they slow down all active processes in the body, lowers blood pressure, reduce heart rate, and this is exactly what you need before going to bed. This will help to get calm and experience a healthy sleep.
It is desirable that the room was as small as possible glare. If the room is light enough to take care of the dense night curtains or blinds.
The optimum temperature in the room should be around 19C.
What is sleep? According to doctors and psychologists question of what sleep does not really matter. It is only important to the body to breathe properly and your night attire does not impede the normal flow of air and temperature regulation. If you like to sleep in warm pajamas - sleep, it is more convenient to go naked - please.
Scents for falling asleep. Promote good sleep Essential oils of chamomile, tea tree, mandarin leaf, and calendula. Need to drop a little bit of essential oil on a pillow or 2 hours before sleep can be light in the room aroma lamp. And, you can gently rub a few drops in the feet, hands, neck or temples. Try to burn incense before bedtime lavender, ylang-ylang and sandalwood. Candles with scents of flowers calm or lime geraniums are ideal for the bedroom. And if some time looking at the flames, the stress and anxiety calm down, but my soul will find harmony.
Music for sleep. Insomnia save quiet peaceful music with a slow pace and clear rhythm that can quietly play before bedtime. For example, it may be "Valse Triste" by Sibelius, "Dreaming" by Schumann, "Melody" by Gluck, as well as pieces by Tchaikovsky.
Bath. If you want to properly relax before going to bed, prepare a warm bath, preferably with special flavors. The water temperature at the same time should not exceed 39C and it must take a minimum of 20 minutes: during this time the water gradually cools the body temperature drops, and this is exactly what we need for sleep. Do not like to lie in the bath and no time for her cooking, take a shower - the murmur of the water by itself relieves stress and lulls.
What you need to eat and drink?
1. Easy Dinner promotes good sleep. Bed is two or three hours after a meal, when digestion is nearly complete. But we should not go to bed on an empty stomach: you go to sleep with difficulty, and sleep will be restless.
2. In fish, dairy products and eggs contain an amino acid, the inhibitory effect of activating our body substances. Relaxation contribute to the B vitamins
3. Do not want to eat at night - drink a glass of warm milk. Very helpful herbal teas - soporific action has lime, lemon balm, orange flower and valerian.
4. Cola, coffee, strong tea and strong tone, they should not drink before bedtime.
Exercise and stress
1. Lie on your back, pull your hands at your sides, feet slightly spread the pull and, slowly inhale while pushing his head and feet into the mattress. Hold your breath for 5 seconds, then exhale slowly. All muscles should be relaxed. Repeat 5 times.
2. If you're too active, and you find it difficult to relax in the evening, try to learn a few exercises from yoga. Also very effective is meditation: twenty - thirty minutes.
3. It is useful to engage in sports in the middle of the day: the evening will be a pleasant feeling of fatigue, and sleep does not take long. If you take up exercise or sports game in the evening, the body will be hard to stop, and you can not sleep.
If you decide to sleep during the day - a dream not to exceed 20 minutes. Otherwise, will shift the biological clock of the body, and sleep at night will not be easy. And if you slept more than 12 hours, and, oddly enough, feel fatigue and heaviness in my temples, then do not worry. This happened as a result of congestion and downed biorhythm. Gradually, the body gets used to the glut sleep and begin to work as usual. Importantly, do not go to sleep that day too late, or oversleeping turn into a lack of sleep.
