Rules for healthy sleep

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Rules for healthy sleepEach person has faced such a problem as fatigue after a night's sleep, despite the fact that he slept at the recommended time for an adult, namely 8-10 hours. What is the reason for such a strange state and what to do to gain strength during these hours? ...

Rule 1. You need to go to bed at the most suitable time for sleep.

Restoration of all vital functions of the body, cell renewal begins at 11 pm and continues until 4 am. During this period of time, a person needs to be in a state of sleep. Let's say you can't sleep for more than 7 hours a night. In this case, you can go to bed at 23.00 and wake up at 5.00-6.00. And at the same time, the body will receive the necessary rest, which will be enough for good health.

Rule 2. Sleep with health benefits requires a regimen.

You need to develop the habit of going to bed at the same time. The body will pre-tune itself to a state of rest, the processes will slow down, allowing you to restore strength and replenish vital energy.

If you do not follow such a regime, then the body will simply not understand what to do now, sleep or stay awake. Hence, insomnia occurs, or vice versa, a constant sleepy state. In the morning, bags under the eyes often appear, which cause a lot of trouble.

Rule 3. It is necessary to prepare the body for sleep.

Rules for healthy sleepIn everyday life, people often underestimate the mood for relaxation. In the evenings, many people like to watch thrillers, comedies, programs full of events and special effects before going to bed. Going to bed, some moments frame by frame pop up in the imagination and do not allow you to relax.

To calm down and get ready for bed, it is best not to sit up at the computer and not get carried away with watching TV, but to open the window and let fresh air into the bedroom. A calm musical composition will not hurt either.

Rule 4. Be sure to turn off the light in your house or apartment.

In the dark, melatonin is synthesized in the human body. This hormone is involved in the regulation of biorhythms in the human body, sexual function, and helps to slow down aging. The less light in the room, the more melatonin is produced.

Rule 5. The best choice is a hard mattress.

When sleeping on a soft surface, a person inevitably assumes a position in which some muscles are tense, and in the morning there are painful, numb areas on different parts of the body. Therefore, experts recommend sleeping on a flat hard surface, or on a hard, high-quality mattress.

Rule 6. Eating before bed is harmful.

Eating before bed not only does not help to relax the body, but also loads it with work. Digestion will consume additional energy. The entire body will be involved in this process, and there will simply be no time for recovery.

Rule 7. Cool room for sleeping.

When airing the room before going to bed, one should also remember that the air should also be cool, moderately humid. This will help to saturate the cells and tissues of the body with oxygen, improve the course of metabolic processes in the body.

Rule 8. Wellness exercises before bedtime are useful.

Special yoga asanas allow the muscles to relax faster, and qigong exercises normalize energy metabolism in the body.

The position of the body during sleep is also important. It is known that the most favorable position is on the back, or on the left side. Sleeping on the right side is also acceptable, provided that you have not eaten at night. Otherwise, the production of enzymes for digesting food is disrupted.The position on the stomach does not allow the spine to straighten and squeezes the internal organs.

And in conclusion, it is worth noting that a properly selected orthopedic pillow will not only save you from osteochondrosis, but will also provide you with good rest and peaceful dreams.


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