During sleep in a human body the balance of hormones is restored, muscles relax, there is a skin regeneration process, the obtained information is processed by a brain and goes to storage. In the morning, having slept, we feel as holidaymakers physically, intellectually and emotionally. Therefore it is very important to get enough sleep. If it is often difficult for you to fall asleep, a dream faltering, it is necessary to take measures urgently.
CORRECT MODE
Unfortunately, it is impossible to get enough sleep for the future. To sleep, someone needs 8 hours, to someone 10, and someone has enough also 6 hours (it is not recommended less).
It is necessary to lay down and rise at the same time. Scientists consider that time from 22 to 2 o'clock optimum for production of sleep hormones therefore it is desirable to fill up not later than 23 hours.
CONVENIENT BED
The bed has to be equal, moderately firm. It is better to sleep on an orthopedic pillow or a pillow of average softness. 10-15 cm are considered as optimum height.
IN WHAT POSE TO SLEEP
The best option - on one side, in an embryo pose. It is useful for a back - in such situation the backbone has a rest as much as possible. By the way, the dream on one side reduces probability of snore. And here situation on a stomach is considered improper for a healthy sleep. It is possible to sleep on a back to those who have no tendency to snore.
EVENING LOADINGS
The physical activity is useful: moderately tired person relaxes at rest and falls asleep quicker. However after big loadings it is not possible to fall asleep or the person wakes up several times in a night. Especially considerably it at small children: after the evening active games they hardly calm down. Therefore several hours prior to a dream housework or sports trainings have to end. Walk in the fresh air is admissible. The same concerns also emotional, intellectual activity. Quiet occupations will approach.
- Evening sex is considered moderate physical activity after which many drives in a dream.
EASY DINNER
When all thoughts of food, what here dream! But also it is impossible to gorge on for the night: excess load of digestive organs will not allow you to fall asleep quickly. The dinner has to be not too heavy and at least in three hours prior to a dream. Before going to bed, if the appetite is played, it is possible to drink a glass of kefir or to eat light vegetable salad.
To have tea for the night, water and other drinks it is not recommended. It is fraught with campaigns in a toilet in the middle of the night and morning hypostases. Alcohol, though weakens emotionally, does not promote a qualitative dream: the brain and other bodies under its influence experience excitement and actively work.
WHAT TO DO?
Executed all rules, and it is impossible to fall asleep? In the head of a thought of work, household affairs, the relations with relatives.
It is necessary to try not to think of it, otherwise it will not be possible to fall asleep. And happens, there are no thoughts, but the dream does not come.
What can be made?
1. To air the room. Fresh air and a cool promote falling asleep.
2. To drink a cup of herbal tea (the camomile, mint, a motherwort, a valerian will approach). There is special calming collecting which can be got in drugstore.
3. To read the quiet book which is not demanding emotional and intellectual pressure. As soon as begins to drive in a dream, postpone the book and relax.
4. To switch. Instead of for hours to lie in a bed without dream, get up and be engaged in something. Knitting, sewing, folding of clothes - occupation has to be quiet. As soon as you feel drowsiness, at once you lay down.
- You seek to lose weight - first of all adjust a healthy sleep. Among other hormones in a dream it is synthesized leptin - satiety hormone. If the sleep is interrupted, the person will feel excessive hunger next day.
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