How to normalize sleep? What causes lack of sleep? Healthy sleep

Sleep is the first source of well-being and positive mood. No wonder many famous people consider it to be the simplest, but effective medicine. And some ladies are sure that sleep, among other things, is also a source of beauty. This is a vital state of the brain, so it must be healthy and strong. If a person sleeps anxiously, then his brain does not relax, and sleep does not bring the proper benefit. After waking up in the morning, such a person does not want to do anything and spends the whole day waiting for the evening to fall asleep again.

Many complain of insomnia and handfuls drink funds that normalize sleep. With them you can fall asleep, but to relax the brain - it is unlikely. So do not get used to such drugs. Moreover, there is an opportunity to make your rest right the natural way. Let's figure out how to normalize the dream and feel the surge of strength again.

Sleep disturbance

Scientists have proven that more than a third of people suffer from sleep disorders that interfere with normal rest and recovery of the body. But without a full-fledged replenishment of forces, the possibility of productive activity decreases in the afternoon. Sleep disturbance is the most important factor that negatively affects a person's health, especially in our time, when stresses have become habitual for many people. So what does sleep deprivation lead to? The answer to this question is simple - to loss of strength, low efficiency, and then to various diseases.

There are people for whom sleep does not present any problems. They go to bed and wake up when they want. At the same time they feel cheerful throughout the day. To fall asleep in a train or a hotel is not a problem for them. They can even afford a cup of coffee after dinner. But many, unfortunately, everything is completely different. If a person suffers from insomnia from time to time, then most likely, one day this problem will grow into a daily one. Today, we will find out how to overcome insomnia and consolidate healthy habits related to sleep. They will allow you to achieve a healthy night's rest without unnecessary awakening and violations.

How much sleep do you need?

Doctors say that an adult should sleep 7-8 hours a day to rest well and feel cheerful throughout the day. Nevertheless, some people manage to sleep for 4-5 hours and at the same time fully spend the day.

At the same time, there are those who sleep for ten hours and still do not get enough sleep. Therefore, the approach to the question of the duration of sleep is individual. In addition, the level of energy obtained after rest, depends not only on the duration of sleep, but also on its quality. Therefore, first of all you need to take care of the quality of sleep.

Why do we need a dream?

Before you figure out how to normalize sleep, let's figure out why it is needed at all. After all, no one wants to lose precious moments of life. Reply to this question will be much easier if you imagine that it will be without sleep. If a person does not get enough sleep today, then tomorrow he can still spend a good day. But if he sleeps badly the second night, then signs of lack of sleep begin to show up: irritability, inattention, severe fatigue. Soon this person begins to fall asleep literally everywhere: in transport, at work, at dinner, and so on. If you continue to live in this spirit, a complete breakdown of strength begins, difficulties in making decisions, absent-mindedness, apathy. Sometimes people attribute themselves to some kind of disease, not realizing that they just do not get enough sleep. There is even an opinion that one night without sleep takes 5 days of life.

Lack of sleep for a person is even worse than hunger. Without sleep, a person can hold out for about four days, then he can no longer ransack himself and fall asleep, often even without even realizing it. Thus, night rest is the most important physiological process. The body gets vital energy during sleep. It can not be different!

What time do you go to bed?

In a modern, dynamic world, many unwittingly go to bed late. And this, perhaps, is the first problem that needs to be addressed. According to scientists, you should stay up until midnight, preferably between 22 and 23 hours. Some experts say that you need to lie down when a person wants. But there is another side of the coin: if a person lies down at 19-20 hours, then at 2-3 o'clock in the morning he will wake up and begin to suffer from insomnia. Definitely, this is not a healthy dream.

Approximately at 9 o'clock in the evening the brain begins to produce serotonin - a sleep hormone. At this time, the body temperature begins to drop, and the body begins to prepare for bed. It relaxes, the nervous system normalizes, and after 22 hours you can safely fall asleep.

Preparation for sleep

To calmly fall asleep, as was said above, it is worthwhile to prepare competently for rest. By 21 o'clock it is necessary to stop any physical and mental work. If you exercise in the evening, then it is better to finish them up to 20 hours. If you are used to going to bed reading, watching movies, talking on the phone - it is desirable to get rid of these habits.

A bedroom should set a person solely for relaxation. Making love before going to bed helps to relax and relieve tension. After them, people tend to fall asleep very quickly and sleep soundly.

What should I sleep on?

A healthy sleep largely depends on the right bed. Surgeons-orthopedists believe that the surface for sleep should be quite rigid, otherwise there is a risk of earning the curvature of the spine. From soft mattresses and huge cushions it is better to refuse. Best of all, when the bed is a thin elastic mattress and a low pillow. It should be of such a height that the head is in line with the body.

It has long been thought that you need to sleep your head to the east. This is the side where the sun comes from. Then it will be easy to fall asleep, the dream will be strong, and the dreams pleasant.

Dinner

Answering the question about how to normalize sleep, it is worth mentioning the problem of nutrition. The last meal should be done 2-3 hours before bedtime. In addition, the sooner you have dinner, the better your body will rest.

If it turned out that dinner still falls out for a later time, and you can not give it up because of a strong sense of hunger, try not to be too high-calorie and plentiful. Remember that for normal life, the body needs much less food than we "want with our eyes." Before going to bed, this rule is especially important. Therefore, instead of heavy protein food, choose a light carbohydrate. All of us from childhood remember the saying, which says that dinner should be given to the enemy. And this is absolutely the right expression.

Alcohol and caffeine

These substances are generally not recommended for use, especially before bedtime. Alcohol immediately after the delivery brings a dream and relaxation, but after a while it causes a strong excitement. As for caffeine, it is better to avoid consuming it in the afternoon. It is important to note that caffeine is present not only in coffee. It is also found in tea, chocolate, cola and many analgesics. There are people who go to sleep after coffee or tea, but this is a rare exception.

It will be much more useful to have a soothing herbal tea before going to bed. For these purposes, such herbs as chamomile, mint, hops, melissa, valerian are perfect. It has long been thought that a glass of warmed milk with a tablespoon of honey dissolved in it helps to sleep well. It may be so, but milk is more caloric for food than for drinks. And what to do with food in the evening, we have already discussed.

A few more tips

Before going to bed it will be very useful to take a warm shower, or better a bath. It is important that the water is warm or even slightly hot. Fans of a contrast and cold shower should wait until the morning. Cold water invigorates, and hot calms and adjusts the body to rest.

It is not superfluous to walk before going to bed on fresh air. Walking before going to bed will help to digest the supper faster, to satiate the lungs with oxygen and slightly to tire out the body. As a result, you will fall asleep quickly, and the dream will be stronger.

The bedroom should be well ventilated. In summer it is generally recommended not to close the window at night. The temperature of the air in the bedroom should be 18-20 degrees.

Positive attitude

When you are ready for bed and lie down, watch your thoughts. It is important to remove all negative from them. All the bad things that happened today, let it stay in this day. A good, on the contrary, you need to remember and praise yourself for it. Set yourself up positively and set clear goals for the future. Then you will calmly fall asleep and with pleasure wake up to start a new fruitful day.

Conclusion

Having figured out how to normalize a dream, you can draw the following conclusions. First, sleep is an extremely important physiological process that can not be neglected. Secondly, the quality of sleep is much more important than quantity. Therefore, for sleep to be healthy, it is important to competently prepare for it. This is not at all difficult, it is enough just to make some changes to your usual schedule.

Having done this, you will begin to wake up with pleasure and start a new day cheerfully and cheerfully. You will not need to drink more coffee in the morning and work all day. That's what makes a healthy dream!