Video: ❶ Rules For Healthy Sleep
A healthy night's rest is a guarantee of activity, positive mood and beauty. And proper sleep will always be the best way to look and feel great. Location: Location:
Observe your sleep schedule. Even if you are an "owl", go to bed no later than midnight. It is from 12.30 am to 6 am that the most useful and high-quality rest takes place.
If you go to bed after 3 a.m., you will feel bad all day. Either your body will not have time to rest and recover in a short time, or you will sleep through the daytime hours, which will create the effect of "oversleeping".
For sleep to be healthy, it must last a certain amount of time. Ideally sleep 8 hours. But for each person, this norm is individual. Therefore, a full night's rest should last at least 6, but not more than 10 hours a day.
Create a healthy sleep environment. Before going to bed, ventilate the room well. Fresh air will have a beneficial effect on the body. Also make sure that the temperature in the bedroom is approximately + 21 ° C.
Choose bed linen from natural fabrics - this will help to avoid allergies and dermatitis. Artificial fabrics can also have an electrifying effect. If you are always hot, buy silk bedding. If you are constantly cold, choose cotton or a bike.
Take care of your mattress. It should be tight and comfortable. It is best to purchase a special orthopedic one.
It is better not to use the pillow at all, or replace it with a special roller. During sleep, it will support the natural position of your spine.
It is better to sleep completely without clothes. If you're not used to this, go for loose nightgowns and pajamas made from natural materials.
In bed, tune in to rest. Leave strenuous thinking activity. If you fall asleep in thought, the body will subconsciously continue them. He will not be able to go into deep sleep and completely relax. Try to dream about something pleasant in bed.
Rest before going to bed. Eliminate any physical activity - this will cause nervous tension and excitement. Contrary to the belief that a tired person falls asleep faster, sleep will not come to you soon. The same goes for emotional arousal. Don't watch disturbing movies before bed, save all serious conversations for later. It is best to leave the house late at night and take a leisurely stroll through the park or square.
Eat right in the evening. Some argue that the last meal should take place 5-6 hours before the night's rest. However, an empty stomach, as well as a full one, will not give you enough sleep. Therefore, 2-3 hours before bedtime, drink a glass of kefir with a crouton or eat an apple. This food will not weigh down the stomach.
Don't drink alcohol at night. It causes increased excitability, although it creates the effect of relaxation. Even if you fall asleep quickly, after 2-3 hours your sleep will become shallow. For the same reason, it is not recommended to drink freshly squeezed juices, tea and coffee at night. These drinks have an invigorating effect.
It is best to drink a glass of warm water in the evening. It will cleanse the stomach and pleasantly relax.