14 Rules for healthy sleep

There are some concepts called sleep hygiene. It is proved, if the person complies with the basic rules of hygiene, then his dream becomes a strong and healthy. That this is not a complex list: Create a specific schedule, and try to wake up constantly in the same time, regardless of what is a day worker or a day off. Thanks to all of the functions of your body will normalize and adapt to certain hours. If you follow this simple rule, you can forget about insomnia, and well to plan your next day.Before going to sleep you do not need to be counting sheep, you can easily and quickly fall asleep. Need to go to bed only when sleepy appearance. In other cases, it is not necessary to force yourself to sleep, even if you have to get up early in the morning - it could lead to even more stress for your body. And if you lay down, but you can not sleep, it is necessary to change the situation. Sit in your favorite chair and join in what - something calm and soothing, such as reading or needlework. At the first manifestation of sleepiness have to go back to bed. This can be repeated as many times as you need. You must clearly define the space for your sleep - the bedroom. Make sure that you are covered only in the bedroom, because it is a sacred place designed for that purpose. Bedroom - a place to sleep, sex, and in case you get sick, they can lie down. In no case in the bedroom can not be work! If you do not sleep at night - in any case can not sleep during the day. But if you still feel a lack of energy during the day and go to sleep, in which case we must try to do it in the same period of time of not more than 45 minutes. This time is for most people this is enough time to rest and gain strength. The most appropriate hours for such a dream is about 2 - 3:00 pm. More navigate. Need to maintain a constant physical activity. Do not forget that the peaks of readiness of the organism to the power loads are at 11:00 in the morning and at 5:00 o'clock in the afternoon. These biorhythms are not random, they are to give your body the braking distance vpyat - six hours before bedtime. Regular physical activity necessary for the use of energy, and also relieve stress. Shut your most intense stress early, at least 7 of hours before they are thinking to bed and before going to bed, try to walk in the fresh air. It has long been a known fact that oxygen is a good antidepressant, it is perfectly enhances the mood and relieves stress. For this reason, it makes sense to accustom themselves to the airing of a sleeping room at night. In no case, do not smoke before bed. Scientific evidence shows that it is nicotine, like other drugs, acts detrimental to the normal metabolism. Is not recommended to consume alcohol because it dehydrates the body, and because of this, your sleep will be shallow, and you will not be able to fully relax and gain strength. In this investigation you will have a headache, depression and weakness. All this is further reinforced by the decay products of harmful alcohol use, and they are not immediately removed from the body. Do not drink coffee at night. You can drink a cup of coffee is not less than six hours before bedtime.Of course, all the different reaction to caffeine, but still susceptible to many of the direct action of caffeine. By using a cup of coffee, you will provide a floor - the night of insomnia. I have a rule of thumb, I try not to drink coffee after 4 pm, because then I could not sleep until at least after midnight. All lovers to eat before bedtime, can breathe a sigh of relief. Eating before bedtime can, but without fanaticism. It is proved that the food is a good antidepressant. The most ideal situation for the organism to be a glass of milk or sour milk. How sad not to talk about it, but for a strong and healthy sleep is to limit the time spent at your computer monitor, as well as and for the TV. It is well known that it was on TV and computer, we get a lot of negative news, and stress. If you can reduce the time at least twice, you can get rid of insomnia. No need to abuse sleeping pills. These drugs are for those who do not sleep. You're not a patient person, so do not use such drugs. Do not forget about such a moment as any drug has toxic effects on the body, and may even cause some side effects. So without a prescription is not necessary to use the pill. One third of our lives takes place in a dream, so we need to look closely at what you are asleep.Always make sure that you slept on the right pillow and mattress. Quality bedding will help you relax and relieve you of the painful strain of joints and bones. And do not forget about your spine - it is a direct extension of your brain. Love yourself, create conditions for a good night's sleep. Such as, for example, a warm bath for ten minutes reading your favorite book, a light snack. Pamper yourself! Use the natural flavors of herbs and oils are different. For example, lavender oil, it will calm you, and will develop a conditioned reflex in the body prepare for sleep. And most importantly do not break the daily routine! Do your procedures regularly, eat regularly, plan your day on a regular basis. Begin to wake up at the same time! Source: hacklive.ru

 

Secrets of Healthy Sleep

Sleep is a very essential activity for survival.We must spend one-third of our life in asleep. Those who do not comply with this requirement may get affected with a whole bunch of diseases from endocrine, cardiovascular, gastrointestinal and mental health to cancer. Why? The answer is simple: The body periodically requires daily rest and "maintenance and repair" work. Almost all important activities takes place in our body only at night. Therefore, the daily rest can never fully replace a night's sleep.

What is happening inside our body at night:

For 22 hours.

Sleep

 The body temperature falls. Biological clock signals: time to sleep.

23 hours. 

The body is more relaxed.

For 24 hours. 

Consciousness  increasingly seizes the dream, but the brain continues to work.

1 hr. 

Sleep is very sensitive. 

About 2 hours.

 All the organs are at rest, only the liver is working with might and main, cleaning sleeping body of accumulated toxins.

For 3 hours.

 Full physiological decline: blood pressure at the lower limit, pulse and breathing are rare.

For 4 hours. 

The brain is supplied with a minimum amount of blood and is not ready to awaken, but extremely acute hearing - you can wake up at the slightest noise.

5 hours. 

The kidneys are resting, dormant muscles, your metabolism is slow, but in principle, the body is ready to wake up.

6 hours. 

The adrenal glands begin to throw in the blood hormones epinephrine and norepinephrine, which increase blood pressure and make your heart beat faster. The organism is already preparing for the wake, although consciousness is still dormant.

7:00 - hour of the immune system. It's time to limber up and get a douche. 

Incidentally, the drug at this time absorbed much better than at other times.

You see how important the recovery processes taking place in the body when we sleep peacefully!And so they all went without a hitch without a hitch, sleep should not only be long enough, but also qualitative: a calm, deep, without unreasonable awakenings, and snoring.

Science has dozens of different sleep disorders that afflict 20% of the population. This is especially insomnia - insomnia, as the doctors say. At its core are often stress, neurosis, mental strain, shift work, air travel from one time zone to another.

To make matters worse the so-called "Edison effect" - an abundance of electric lighting in our homes.Our pineal gland which is essential for sleep is developed only in the dark.So those who want to be healthy,it is advised not to sleep with the light.

Do not break the diurnal cycles. Must go to bed at sunset - about 22 hours and get up at dawn every day, including weekends.

At dinner, better to eat foods rich in serotonin: tomatoes, celery, bananas, corn cobs, oat or rice porridge, marine fish. Serotonin - one of the so-called "happiness hormones" - the feedstock for the production of melatonin.

You can pamper yourself with carbohydrates. They also raise the level of melatonin. Only there they must be on an empty stomach and not mixed with fats and proteins. Avoid alcohol, nicotine and caffeine.

Make sure that the food was enough B vitamins: B3, B6 and B12, as well as calcium and magnesium.

Avoid excessive electromagnetic radiation - it is bad for the work of the pineal gland. 

How To Sleep Better

An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia—and that's most of us—can relate to this all too well. Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.Source:ACA

I’ve been a hopeless insomniac all through my life, albeit not on a regular basis; but 2 days in a week were reserved for a sleepless state.And, believe me, most insomniacs are people who think a lot. They are those unfortunate individuals who do not know how to ‘sleep on your problems’, but those who remain awake all through the night pondering and making an ignoble mess of their brain.

What’s at Stake?

Even small problems and little events often force the brain to go into overdrive and encourage the urge to do a night watchman duty when the world is blissfully sleeping, snug and comfy in their beds.

All the tricks of counting sheep and watching the swirling fan blades do not serve any good purpose. Sleep is one thing you cannot force, instead the more you try to force sleep, the more alert you become. Now, is there an escape from remaining owl-eyed and longing for 6/7 hours of bliss?

You may be sleeping every night, but is it quality sleep? Are you getting up more refreshed and energetic or do you feel more lethargic the next morning? Is this is a result of a disturbed sleep? Beyond your costly investments in the coir beddings and mushy pillows, you need to be committed to a pattern of sleep.

Let’s help you out with some expert tips for a good sleep cycle and for getting proper rest at night.

Off that TV

Too much of everything is bad, be it television or computer, the light emission from both the sets confuses your brain into thinking that it’s still daytime!

So, if you find yourself restless in bed after watching your favorite show on TV or submitting a last minute report through your computer, then it’s time to turn down the lights real low, put on some soothing, soft music and just relax for 15-20 minutes before attempting to catch some sleep.

Drinking Milk

 Now don’t confuse milk with coffee, the first one induces sleep while the later drives away the slumber. Milk has an acidic content, which increases serotonin level in the brain, slowing down the active mode of the brain. Even having alcohol and smoking cigarettes at night may disrupt the sleeping pattern and you tend to have a disturbed and poor sleep.

Bedtime Routines

Maintain regular bed habits like taking a hot and relaxing bath just before you hit the bed. I take up a spiritual or philosophical book that makes me sleepy. Some are fond of listening to light music to induce sleep. This will help you sleep better.

No Electronic Items

Don’t keep any electrical items other than the AC or the fan in your bedroom. Let the bedroom serve its true purpose of sleep and sex alone. Work items like computer or laptop have a negative effect on your sleeping environment.

Switch off the lights, and if possible do not keep any night-lamp, however dim it might be. It is a medically proven fact that any sort of light disturbs the sleeping pattern of the body; there are some growth organs in an adolescent or growing body which function only during the absence of light.

Yoga and Meditation

Practice some yogic postures for a better-relaxed body. Practicing meditation or deep breathing exercises will also relax you and help in relieving you of stress and tension that your body has accumulated all through the day. Remembering all positive things may help you unwind after the day’s stress.

One of the easiest and most relaxing of yoga postures is the Corpse pose, which basically serves as the cool down posture and is done to conclude every yoga class. Lie down on the bed and allow your body to go absolutely limp and feel your muscles softening starting from the toe and moving right up to the crown of your head.

Then deeply breathe in and out for the next few minutes and concentrate and focus your mind on the expansion and contraction of the lungs. Feel the difference in your body as it goes utterly limp and prepared for a restful night.

Avoid Sleeping in the Day

Try not to have that noon siesta. You can have quick forty winks if you are feeling too tired, but try not to make it a habit. If you are a bit tired out after the day’s activities, you may have a good, deep dreamless sleep.

Disciplined Sleep

Set a biological clock, get up and go to bed on more or less a fixed time. This disciplined rhythm will help you sleep better and on time.

Light Snack

Sleep will elude you if your stomach is too full or too empty. A light snack just before bedtime will keep you filled and will induce a deep slumber.

Massage

A healthy massage by your spouse will help you relax instantly. The gentle and soothing stroking action relieves the tensed muscles, lulling you to the sleep world.

All said and done, avoid those drugs and pills for sleeping better, they are extremely addictive and if you allow yourself to become dependant on them, they will become a dangerous habit, without which you may not be able to hit the sack. Induce natural and relaxed slumber with all the above-mentioned tips. It’s not that tough and the results are quite satisfactory.

I have personally found soft music meant for meditation to be very relaxing. So much so, that all through the stressful day, I look forward to that tiny spell of time at night when I’m listening to music and drifting off towards peacefulness. Find a way that suits you best and stick to it!