Few people are sleeping in 98 percent of the cases involved self-deception and expose your body in serious danger. Not enough time for sleep leads to disruptions in the immune system, mental fatigue, loss of ability to appreciate the reality. Often the lack of sleep "in its destructive consequences for the human body can be compared with a complete lack of sleep. The conventional wisdom is that you can teach the body to manage four or five hours of uninterrupted sleep, without interfering with it with any negative consequences.
Healthy sleep is vital for normal brain function - is a guarantee if not eternal, it is quite a long youth. In order to get enough sleep, enough for an adult on average 6-8 hours, depending on the child's age - so much more. Bedtime should be before midnight, as it was during this time our body is ready for proper rest.
Importantly, where you intend to spend the night. Before going to bed room should be ventilated to remove excess carbon dioxide. Only the fresh air you are guaranteed a deep sleep. The bedroom is better to keep cool, since heat you will often wake up.
The bed should not be too hard to not feel uncomfortable when driving, and not too soft. Bed linen and pajamas better choice of natural materials. They are well-leak air and evaporation of the body, so while you sleep you'll feel comfortable.
Before going to bed, many try to take a hot bath. This procedure gives a false sense of calm. In fact, in a hot environment, strongly activates blood circulation and heart beat frequency. Therefore, the deep sleep you will be able to at least an hour, when the basic functional parameters of the body will bounce back. It is better to take a warm bath, you can add to the water soothing foam or oil.
To facilitate the process of falling asleep at night to drink the infusion of relaxing, soothing herbs - mint, lemon balm, valerian. Drug abuse is not better, otherwise it may be addictive, and you'll have all my life, "pamper" themselves before going to bed cherished tablet.
What is important for good sleep?
Answer to this question is quite simple: the main thing - it's a balance of body temperature during sleep. That is to sleep the person is comfortable, it is necessary that during this process was not tortured nor cold nor hot. In this case, each of us has our perception of temperature, their habits, so choose the bedding should be based on individual needs in a warm, climate and season. On this managed care vendors provide a set of bed for each case. Typically, all products are marked with special signs that indicate the degree of conservation of heat (thermal).
Sleep - not a waste of time.
In the dream, our brain processes the received information the day, and the body stores energy for the next day.
The older the person, the more he complains to sleep. sleep is aging along with us as we present to him the previous requirements: I want to sleep like a young, strong and sweet. But it's not an old man comes to the therapist and says: I want to run as a 20-year-old boy.
Unfortunately, many doctors are going on about the elderly people that wanted to return the former dashing a dream, and prescribe medications, even if it is not necessary. Although sleep is often possible to establish if you observe some simple rules. Before going to bed, tell me ...
... YES - proper dinner
At dinner, good rice, which helps produce body serotonin - a hormone mood. With his direct participation of released melatonin - the hormone of sleep. And in general, to food conducive to sleep, it should contain carbohydrates. A lot of them in bread and pasta. Do not forget about vegetables. Lettuce, as well as other herbs, contains magnesium, which acts on the nerves relaxing. Warm milk at bedtime - a classic recipe for our grandmothers.
... NO - sporting activities after dinner
Intense physical exertion tire, but do not help being immersed in a dream, as provoke release of the exciting substance - of adrenaline. Tell a decisive "no" to any heavy physical work. It is not necessary to sleep venturing apartment cleaning, moving furniture. The only sport that sleep does not hurt, - sex. During lovemaking the body produces endorphins, which adjusts the body to relax.
... YES - a familiar ritual
They act on the body as a soporific. Before going to bed half an hour walk. Take a warm bath. That the water soon lulled you add the infusion of lime or lavender. Remove the makeup, gentle movements. No less than three minutes to help him up on brushing.
... NO - the evening television programs
The bedroom should not stand TV. By the way, in bed, forbidden to all except sleepand lovemaking. It is impossible to work in it (the bed should be associated with relaxation, not stress) and dinner (and then the entire sheet in breadcrumbs), read the newspaper (very bad for the spine and eyes). You can make an exception for reading a good book, but only 20-30 minutes.
... YES - good mood
Try to sleep by all means avoid the exchange of barbs with friends and household, especially with his half. Put a quarrel in the morning - go to sleep with a clear conscience.
... NO - an evening vigil at the computer
Nothing is so does not cause sleeplessness, do not "plant" organism, as the work of the monitor.
... YES - all possible ways of relaxing
Motivational, yoga, meditation - the perfect pastime before bedtime.
* By the way
Long sleep is bad!
Recent posts of foreign researchers are discouraged: to sleep for long periods - is harmful. People who spend in bed is less than seven hours, the scientists said, tougher health and live longer. And Sony, by contrast, are not among the oldest old and can not boast a great feeling.
** It is interesting
According to statistics Somnologicheskogo center, insomnia has a professional "preferences." She was always a friend of people employed in the field of jurisprudence (court, prosecutor, attorney) as well as in education, arts and culture.
There is a lack of sleep and seasonal features: we are worse in spring and fall asleep.
******
In the sleep laboratory of Dr. J. Horn at the University of Lafbere got a curious patient. He said that over the past 11 years have not slept a minute and absolutely has no such requirement. Want to sleep, he stopped after a hit in a car accident. His relatives have confirmed this.
The inspection revealed that a resident of Albion, and actually do without sleep. Such cases, though very rare, recorded before. They are always puzzling doctors and sharpest debate among physiologists.
******
What is a dream - a vital necessity or whim of an organism? Do not rush to approve the first. In the animal world there are representatives who never sleep, such as some types of dolphins. And there are animals who sleep very little: opossums and giraffes ... And yet they all somehow restore power.
And here again the American Genetics arrived with a sensational discovery. They found a gene that is responsible for work in the body of the biological clock, that is, sets the rhythm of the processes occurring there. And the professor of the University Evanston, Illinois, Fred Turek, acting on this gene, has brought the breed mice that completely asleep and sleep is not needed.
Maybe soon people will be left without sleep? Then our active life extended for a third!
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