Rules of healthy sleep
There are eight basic rules that will help you feel fresh in the morning and will become active during the day. You can also avoid the temptation to take a nap after lunch. This happens mostly when you do not get enough sleep at night.
1. We will strive to improve the quality of sleep.
Each person needs a different amount of sleep. Someone is asleep for 5 hours and that's enough. And even though 10 hours of sleep is full of health, some people are relaxing. If your body does not need it, do not crave for a longer sleep. I feel that many people were asleep for so long. This feeling is accompanied by general fatigue, mild headache, apathy. The body can finally get a good sleep, ready for performance, you keep sleeping. Adults 7 – 9 hours a day enough for a healthy sleep, but again we will repeat that everyone's sleep is very individual.
2. Please try to sleep at the same time every day.
When most of us work, we get up at the same time, so it is easier to do on a weekday. Please sleep on the weekend the same week. Please "program" your body and go to sleep. For example, do light exercise or drink tea before going to bed. The body gets used to it after these behaviors, he can relax and rest. Tea parties and gymnastics will signal your body that it is time to go to bed.
3. Regular exercise.
There is no need to strain the body with heavy exercise. In modern times of mobility and globalization, our bodies do exercise adequately. Walking in front of our ancestors, we went to transport before going to friends and learning about their health. Our body is programmed a certain amount of physical exercise. Therefore, please exercise every day to feel you bright. If you do it just before bedtime, simply pull your muscles.
4. Please take care of the comfort of your bed.
If the mattress is too small, too tall, soft or hard, you will get an unpleasant sleep on it. You need to choose a mattress that will support the spine throughout your sleep. But most importantly, it is a pillow. Take responsibility when you make a selection of pillows. When sleeping with a pillow not suited to you, the cervical vertebra becomes unnatural during sleep, the muscles of the upper body of the back and neck become tense, blood flow to the brain becomes slow and incomplete. It accompanies headaches and chronic fatigue.
5. I choose comfortable clothes and go to bed.
Clothing should not fit and not interfere with movement. The best option – if the garment is made of cotton or linen natural materials. Please wash your clothes twice a week without sleeping. You can wear socks in winter, but please make sure that socks are not fixed.
6. Ventilate the bedroom before you go to bed
Please make sure the air is fresh in the bedroom. Always ventilate the room you are asleep. Please use air conditioner in the summer and humidifier in the winter. The optimum temperature for sleeping 70-74 ° F. It is necessary to clean the dust in the bedroom as often as possible. Do not store in bedroom furniture rubbed with damp sponge, unnecessary figurines, vases, objects in which the object was laid. They gathered lots of dust. Flowers must be abundant as it provides oxygen saturation in your bedroom.
7. Restrict consumption of alcoholic beverages
Please do not drink alcohol before going to bed. Alcohol may cause drowsiness, but it does not give you the opportunity to sleep. You wake up in the evening and get up in the morning with a heavy head.
8. Please do not eat before you go to bed.
When your brain is at rest, a rich, especially fatty food will cause your digestive system to function. The digestive system does not give you the opportunity to sleep. However, on the other hand, you will definitely be sleeping on an empty stomach. Before going to bed it is advisable to eat light things: low fat cheese, vegetable salad, fruit.