All about healthy human sleep. Healthy sleep and relaxation. Rejection of bad habits

Sleep is equally important.

In the ever-accelerating pace of our lives, allowing ourselves to sleep more than 8 hours a night is an unaffordable luxury. Many people try to “borrow” time from sleep in order to spend it on more necessary daily activities and worries.

Whether this is correct and how sleep fits into the concept, I will try to explain in this article.

Everyone has heard that sleeping a third of your life is normal and happens to everyone. During sleep, our body carries out "recharging", restoring physical strength and processing the information accumulated during the day.

Consider the basic rules of healthy sleep:

1. It is very individual for each person, but the average is from 7 to 8 hours. In this case, the dream is divided into several different ones. As important as it is to get enough sleep, it is just as important not to “sleep” longer than the body requires. In the state of “lack of sleep” and “oversleeping”, there are feelings of apathy and weakness, and a slight headache often occurs.

2. It is very important to observe the daily routine: go to bed and get up at the same time. To train the body, you can try to do certain actions before going to bed: for example, drink a cup of herbal tea. In this way, after a couple of weeks, tea based on lemon balm, chamomile or mint will serve as a signal to hang up. Drinking coffee, cola, cocoa, alcohol and tea at night is not recommended due to the caffeine they contain.

3. It is useful and pleasant to ventilate the bedroom before going to bed, but you should not leave a draft. The ideal room temperature is 18-20 °C. Silence and darkness in the bedroom are also important.

4. The last meal to carry out 3-4 hours before bedtime. You can “blunt” the feeling of hunger with a glass of kefir () or an apple, but not less than 20 minutes.

5. The bed should be neither too hard nor too soft, the pillow should be small and rather firm. Spend money and time choosing the right mattress and pillow, and your body will immediately thank you for sweet and healthy sleep. As for, it is best to sleep on your back or on your right side, but this is extremely unfavorable for internal organs.

6. Lying down in bed, you need to discard all experiences and think only about the good, you can dream a little (it's time to do visualization!). Reading classic books helps to "free" the head from the day's problems.

7. Do not neglect physical activity during the day. Evening exercise should begin 3-4 hours before bedtime. A simple evening walk in the fresh air will also be very useful.

Daytime sleep, so common in warm countries, the so-called siesta, turns out to be very useful: in the interval from 13:00 to 15:00 and lasting 10-30 minutes.

Sometimes we hear from our acquaintances and friends lamentations about the need to spend a third of our lives in sleep and complaints about wasted time ... But is this time really lost, because healthy sleep is a necessary component of a full-fledged human lifestyle, without it our existence would be simply impossible . William Shakespeare called a night's rest a miracle of mother nature and the most delicious of dishes at an earthly feast. In the mythology of ancient Greece, deep and healthy sleep was patronized by two whole gods - Hypnos and the god of dreams Morpheus.

But the modern pace of life, nervous overload, bustle, excessive enthusiasm for television programs or sitting at the computer for many hours destroy this necessary part of our existence, which has a very bad effect on human health.

The importance of a good night's rest for a person

No wonder a good rest at night is called the key to health. It contributes to the production of a number of important hormones, in particular melatonin, a youth hormone that restores vitality.

The lifestyle of a modern person is characterized by neglect of sleep. However, it is during such a rest that blood pressure normalizes, and the correct sleep regimen protects against chronic diseases, helps to start self-healing mechanisms.

Certain areas of the brain work even more actively at night than during the day: the impressions received during the day are analyzed, and selective selection of information takes place. The brain erases something, and more important information is, as it were, “archived” and sent to long-term memory. Thanks to these nocturnal processes, perception improves, the ability to learn increases, and the ability to concentrate improves. No wonder the wise Russian folk saying says that the morning is wiser than the evening. Since ancient times, people have known that good rest helps to solve the most difficult problems.

What causes lack of sleep

If the sleep pattern is disturbed for a long time, the body can face serious troubles: heart and vascular disease, the appearance of symptoms of diabetes, problems with the activity of certain parts of the brain. The fact is that due to insomnia, neural processes in the parietal zone of the brain are inhibited, and because of this, the reaction rate is significantly reduced, it becomes difficult to formulate thoughts, visual disturbances are possible, which, of course, negatively affects the activity of the whole organism.

Negative consequences of violation of the correct sleep pattern:

• deterioration of the mental and cognitive functions of the brain;
• problems with immunity, it becomes more vulnerable. During sleep, the immune system works and synthesizes special proteins - cytokines. They are needed to fight infections. But if a person does not get enough sleep, then cytokines are not produced enough;
• insomnia stimulates the production of the hunger hormone ghrelin. Because of this, night appetite syndrome often occurs, which leads to overweight and obesity.

10 steps for proper organization of a night's sleep

Obviously, healthy sleep contributes to a better lifestyle. Consider 10 factors that will help make a night's rest more rewarding and invigorating.

1. Fresh air in the bedroom. The ideal temperature for sound sleep is 18-22 degrees. Indeed, such a temperature may seem too low to someone, but it has long been proven that it is precisely this temperature regime that contributes to the most complete rest.
2. A comfortable and wide bed with a carefully chosen mattress that should not be too soft.
3. Lack of noise and working devices. Experts do not advise sleeping in a room riddled with electromagnetic radiation, therefore, if there is Wi-Fi, computers, etc. in the bedroom, all this should be turned off at night.
4. The modern way of life is difficult to imagine without the use of high technology. But before going to bed, you should not sit for a long time in front of a computer or TV. Japanese scientists have proven the fact of the negative impact of such a pastime before going to bed on a night's rest.
5. Instead of a computer or TV, it is more correct to choose a good old book in its traditional paper version. Tactile sensations from touching paper, the smell of a book - all this cannot be replaced by modern gadgets.
6. Certain aromas promote healthy sleep. Strong odors in the bedroom should be avoided. But the aromas of citrus, lavender, sandalwood or lemon balm contribute to sound sleep. Of course, the choice of smells in the bedroom depends on personal preferences.
7. Strong recommendations are widely known not to eat before bedtime, you need to finish dinner 3 hours before falling asleep. Somewhat less well known are the effects of certain foods on sleep quality. For example, a light bite of fresh cherries or a cup of cherry juice can even lengthen your night's rest. This berry contains a lot of melatonin, which even contributes to healthy sleep. Magnesium, which helps calm the nervous system, is also a necessary element, it is very abundant in bananas.
8. Walking before a night's rest helps to calm the nervous system and promote sound sleep.
9. A warm shower will literally “wash away” fatigue and nervous stress. You should not take a contrast shower in the evening, it will be an ideal option for morning procedures, and in the evening it will only excite the nervous system, and it will be difficult to fall asleep quickly.
10. Positive thoughts before bed are very important. It is not worth it, even taking into account the busy lifestyle of a modern person, to think about industrial or personal problems before going to bed. In this case, it is better to take the example of the famous Scarlett from the novel "Gone with the Wind" and say to yourself: "I will think about it tomorrow."

Circadian rhythms and sleep

Our way of life depends on certain daily biological rhythms, they are called circadian rhythms. They determine the degree of intensity of all biological processes of the human body. These rhythms depend on sunlight, visual receptors react to it and send a signal to the brain. The consequence of the signals is the production of two vital hormones, melatonin and cortisol, they are responsible for sleep and awakening.

The pineal gland produces melatonin at nightfall. It calms the body, reducing both pressure and body temperature. When it gets light, the production of cortisol begins, it wakes up a person, gives him energy and cheerfulness. Therefore, the correct sleep regimen involves an 8-hour night's rest, it is useful to fall asleep at 10 pm, and the most optimal awakening time is 6 am.

You may ask, but what about the "owls" and "larks"? After all, the rhythms of sleep and wakefulness can be individual. Unfortunately for some, such a division is rather not a natural feature, but a product of the lifestyle of a person in the post-industrial era. Therefore, it is better to try to rearrange your personal wakefulness schedule in accordance with more natural circadian rhythms for a person.

So mother nature decided that a person, in addition to active existence, must sleep.

Healthy sleep is an integral and significant part of life, it is an invaluable source of not only good health and good mood, it also contributes to the preservation of beauty and youth.

Sleep is considered the best way to relax, distract from life's problems. “Lie down, sleep and everything will pass”, “Morning is wiser than evening” - these old sayings will never lose their relevance. But for a good rest, it is very important to observe equivalent phases of wakefulness and sleep.

Sleep is a vital state of brain activity, and it is a healthy, sound sleep that a person needs. Anxious sleep, unlike healthy sleep, has few advantages: the brain cannot relax, and when you wake up in the morning, you feel tired. Mankind complains of insomnia, resorting to sleeping pills in desperation. But this is a double-edged sword - at first you can fall asleep, but later the dream becomes more restless, and then the sleeping pills completely stop working.

Experts have proven that more than a third of the population suffers from insomnia or other sleep disorders that prevent night rest and recovery. In the absence of healthy sleep, the possibility of a productive day life is sharply reduced. Healthy, restful sleep is an important factor that positively affects health, especially in our stressful time.

Of course, there are many people who do not have any problems sleeping! They go to bed when they feel like it and wake up refreshed and refreshed. They fall asleep perfectly everywhere and always, and can afford a cup of coffee in the evening. But, alas, there are also many people suffering from sleep disorders.

Even if from time to time the body suffers from insomnia, it is possible that it will develop into a nightly problem. Sleepless nights can and should be left in the past. Establish healthy sleep habits and you will be able to get rid of insomnia and achieve healthy sleep without intermediate awakenings.

It has been found that the human body tolerates lack of sleep much harder than hunger. Normal people cannot stand without sleep for more than two days - they involuntarily fall asleep, and during daytime work they may experience short-term dreams and naps, even imperceptible to others.

Usually an adult needs 7-8 hours of sleep. But of course, all people sleep differently, some need more time to rest, some less. Determine how many hours of sleep you personally need to get enough sleep and feel good in the morning. But remember that trying to sleep more than your body needs will make you feel bad all day long. No wonder some people notice: "I've been rushing about all morning, now I'm all broken." But it was simply necessary to get out of bed on time.

Following simple tips, you can not only normalize your sleep, but also make it healthy - and you will feel good!

Go to bed before 24:00, approximately between 22:00 and 23:00.

Don't eat before bed.

Try not to take stimulating drinks in the evening.

Breathe fresh air before bed.

Do not engage in mental and physical work immediately before bedtime - this leads to overexcitation and difficulty falling asleep.

Do not read or watch TV in bed. The bedroom is a sleepy abode, it should tune in the appropriate way.

A warm shower or bath with soothing herbs can help you fall asleep quickly and sleep soundly.

Sex before bed sometimes helps to relieve tension, usually after it they quickly fall asleep and sleep soundly.

Choosing the right bed is of the utmost importance. Listen to the opinion of orthopedic surgeons. The bed should be hard enough.

Don't use high pillows. The neck should be flush with the body.

Sleep on your side - this is good for the spine, and also reduces the likelihood of snoring.

The bedroom should be quiet and ventilated.

Pleasant music, recordings of the sound of the surf or birdsong contribute to a pleasant bedtime.

Learn the basics of auto-training - it helps a lot with relaxation and healthy sleep.

Fall asleep in comfortable clothes, or naked - as you like!

Sleep is necessary for a person every day, but usually people only care about the amount of sleep, and not about its quality. How to organize a healthy sleep? Marina Khamurzova, post-graduate student of the Department of Neurology and Neurosurgery of the Russian State Medical University, neurologist of City Clinical Hospital No. 12, tells about the rules of good sleep.

Here are some basic rules for healthy sleep.

Follow the regime

No matter how ridiculous it may seem. Try to go to bed at the same time every day of the week, even on weekends. And preferably no later than 22 hours.

On weekdays, this is easier to do, since most of us get up at about the same time for work. But even on weekends, you can get used to getting up “on an alarm clock”. Healthy cheerfulness did not bother anyone even on Saturday morning.

Work out your reflexes

Program your body to sleep. For example, do light exercises, read a few pages from a thick book, or drink a glass of yogurt every night. After a couple of weeks, the body will get used to the fact that after these actions it can relax and rest.

Before going to bed, it is useful to take a warm aromatic bath or a contrast shower - it best relaxes and sets you up for sleep.

Main quality

“Strive for the quality of sleep, and not to sleep longer,” notes Khamurzova. Each person needs a different amount of sleep. Some sleep for 5 hours, and this is enough for them, and some feel rested only after 10 hours of healthy full sleep. Therefore, do not try to sleep longer if you no longer feel like it.

Many people know the feeling that they slept too long. It is accompanied by general weakness, slight headache, apathy.

“These sensations arise due to the fact that all the internal organs have already slept and rested, they are ready for work,” the neurologist comments, “and we, continuing to sleep, do not give them such an opportunity. On average, an adult needs 7-9 hours of sleep a day, but again, I repeat, sleep time is very individual.

Food sleep is not a friend

A heavy dinner, as well as tonic drinks - strong tea, coffee, orange juice - interfere with good sleep. Eating too much, and especially fatty foods, will force your digestive system to work while your brain is resting, and this will prevent you from getting a good night's sleep.

But, on the other hand, going to bed on an empty stomach is also not entirely correct. Before going to bed, it is advisable to eat something light: low-fat kefir, vegetable salad, fruits. But it is advisable to have a full dinner no later than 4 hours before bedtime.

Take care of your bed

“If your mattress is too small, too high, soft or hard, you will not be comfortable sleeping on it,” says Khamurzova. “It is necessary to choose a mattress that will provide good support for the spine.”

But the most important thing is the pillow. Be careful with your choice of pillow. If you sleep on an inappropriate pillow, then during sleep the cervical vertebrae are in an unnatural position for them, the muscles of the upper back and neck are tense, the blood supply to the brain becomes slow and defective.

Hence, there are problems with headaches in the morning and with chronic fatigue throughout the day.

undress

“The less clothes, the better the sleep,” explains Khamurzova, “choose the most comfortable clothes for sleeping, even at the expense of beauty.”

Clothing should not be tight, should not interfere with movement. The best option is cotton or linen. Wash your sleepwear at least twice a week.

open the windows

Your bedroom must have fresh air, so the room must be ventilated daily or open the window before going to bed. The optimal temperature for sleeping is 22-25 degrees.

Get up right away

You should not stay in bed after waking up, even if it is still completely dark outside the window, and the clock is very early in the morning.

“The fact is that from that moment on, the brain begins active activity,” says Khamurzova, “and by trying to force it to fall asleep again, you only make it worse.”

The most important thing about sleep

Proper sleep begins in the evening - with a ventilated room, a not very full stomach, a favorite book and a warm shower. Sleep best on a comfortable mattress and a properly fitted pillow in loose clothing made from natural fabrics.

Every person needs proper good sleep. It is he who provides the rest, during which the entire body is restored. However, not everyone knows the rules of healthy sleep. Failure to comply can significantly affect our well-being.

Important periods of sleep

Everyone knows the division of people into "owls" and "larks". The first fall asleep late at night and, accordingly, wake up late. The second category of people is characterized by the fact that they go to bed quite early. Of course, getting up early in the morning does not scare them at all. However, experts increasingly agree that such a section is not physiological. In other words, it's all a matter of habit. The most beneficial sleep lasts from 22:00 to 2:00 in the morning. It is during this period that the brain actively rests and stabilizes. Therefore, the rules of healthy sleep say that it is best to fall asleep at least before 23:00. This moment is especially important for women, because they are by nature more emotional. Improper bedtime increases irritability, and even aggressiveness.

sleep hormone

In the human body (namely, in the brain) there is a small gland - the pineal gland. It produces two types of hormones. During the day, the pineal gland produces the hormone of happiness - serotonin. At night, iron is responsible for the production of melatonin. It is extremely important for the body. Melatonin takes part in the processes of regeneration and rejuvenation, normalization of the mental and emotional state. It also directly affects the restoration of the cardiovascular, immune systems, their proper functioning. It is noticed that the most active hormone is produced in the period from midnight to 02:00. The rules for good sleep state that melatonin is produced exclusively in the dark. As a result, daytime sleep does not contribute to its production.

Quality and quantity of sleep

The time needed to recuperate is not the same for men and women, adults and children. On average, the norm of sleep is 8-9 hours (in some cases, 7) for a healthy adult. There are exceptions: some people need less time to rest. For others, on the contrary, only a couple of extra hours of sleep relieves the fatigue that has accumulated during the day. In order for the rest to be complete and productive, it is important to remember the 10 rules of healthy sleep. The first of them is this: you should not sleep if the body does not feel the need for it. Much more important is not how much time we spend in the arms of Morpheus, but how well our body is restored. The rules of healthy sleep recommend going to bed at about the same time. Such a habit will, as it were, program the body to fall asleep, which will help to avoid insomnia and other similar disorders.

How to organize a sleepover

Equally important for quality rest are factors such as bedding, nightwear, etc. The rules for good sleep recommend that you thoroughly ventilate the room before resting. Temperatures above 22°C are neither comfortable nor conducive to falling asleep. It is best if it is within 20 ° C. Do not forget about the regular bedroom. In place of soft toys, figurines, let there be flowerpots: it is much better to breathe fresh air than dust. Probably, few people know that the wrong pillow can lead to chronic headaches. Pay attention to the mattress. It should be of high quality, comfortable, tough enough. The rules of healthy sleep note that night pajamas should be made only from natural fabrics, not hinder movements and tightly fit the body. Bed linen is also exclusively made of quality materials: cotton, linen. Experts recommend sleeping in the fetal position - it is this position of the body that is useful both for the body and as a prevention of snoring.

No less important rules for healthy sleep

Heavy food eaten before going to bed is the enemy not only of our figure, but also of a healthy good rest. Indeed, at a time when the body should relax and rest, the digestive system will work to its fullest. You should not resort to the other extreme - falling asleep with Hunger is best to satisfy something light: kefir, salad, fruit. Alcohol also belongs to the category of those substances that adversely affect the recovery process. Coffee, tea have a tonic effect, so they are best consumed in the morning. Physical activity is the key to good health and allows you to keep your muscles in good shape. Before going to bed, it would be better to do light exercises, but it is undesirable to overwork. Another important point that contributes to sound sleep is sex. You should not solve and think about current problems before going to bed. It will be hard for our brain to relax and tune in to rest.

From the moment of birth, the baby sleeps literally all the time. He does not distinguish between day and night. But even at this moment, it is important to properly approach the issue of rest. The basic rules for organizing a child's sleep at the age of one are as follows: a hard mattress, a well-ventilated room, comfortable clothes. A pillow up to a year is not needed at all. It is important to teach the child that he has his own bed, where he should rest. Psychologists and pediatricians do not have a common opinion about the joint sleep of mother and baby. Each family must make its own choice. To make falling asleep easy, it is worth developing a special ritual of going to bed. It can be taking a bath, lullaby, reading fairy tales. The rules of healthy sleep for children strongly recommend limiting mobile and emotional games in the evening. It is better if these are light intellectual pursuits.

Sleep at school age

As a rule, daytime sleep ceases to be relevant by this period. Therefore, it is necessary to provide the student with sufficient night time for rest (on average, 10 hours). The rules of healthy sleep for schoolchildren are the same as for adults: a well-ventilated room, a comfortable clean bed. It is very important to limit TV viewing and computer games in the evening, because this is a powerful stimulant for the nervous system. Before going to bed, it is better to take a walk in the fresh air; lessons should be prepared during the day. The most optimal time for going to bed is the period from 22:00 to 23:00, but not later.

If a student additionally goes in for sports, attends some sections, then he may need more time to recuperate. It is worth remembering that a well-rested child is more attentive, he is not capricious and diligently masters science.