Basic rules of healthy sleep

Everyone needs the right good sleep. It is he who provides that rest, during which the whole organism is restored. However, not everyone knows the rules of healthy sleep. Their non-compliance can significantly affect our state of health.

Important periods of sleep

Everyone knows the division of people into "owls" and "larks". The first fall asleep in the deep night and, accordingly, late wake up. The second category of people is characterized by the fact that they rest very early. Of course, the rise in the early morning does not frighten them at all. However, experts are increasingly converging on the fact that such a section is not physiological. In other words, it's all a matter of habit. The most useful sleep lasts from 22:00 to 2:00. It is during this period that the brain actively rest, the emotional state is stabilized. Therefore, the rules of healthy sleep suggest that it is best to fall asleep at least until 23:00. This is especially important for women, because they are more emotional by nature. Incorrect time to bedtime increases irritability, and even aggression.

Sleep Hormone

In the human body (namely in the brain) is a small gland - the epiphysis. It produces two types of hormones. Happy epiphysis produces a hormone of happiness - serotonin. At night, iron is responsible for the production of melatonin (a sleep hormone). 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 recovery of the cardiovascular, immune systems, their proper operation. It is noticed that the most active hormone is produced in the period from midnight to 02:00. The rules of good sleep indicate that melatonin is produced exclusively in the dark. Because of this, daytime sleep does not contribute to its development.

Quality and amount of sleep

The time needed to restore strength is not the same for men and women, adults and children. On average, the sleep rate is 8-9 hours (in some cases, 7) for a healthy adult. There are exceptions: some people need less time to relax. Others, on the contrary, only a couple of extra hours of sleep relieve the fatigue that has accumulated over the day. In order to rest was full and effective, it is important to remember 10 rules of healthy sleep. The first of them is this: do not sleep if the body does not feel this need. Much more important is not how much time we spend in the arms of Morpheus, but how qualitatively our body is restored. The rules of healthy sleep are recommended to go 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 retirement to sleep

No less important for quality rest and factors such as bedding, night dress, etc. The rules of good sleep are recommended to thoroughly ventilate the room before rest. The temperature above 22 ° C is not comfortable and one that will facilitate falling asleep. Best if it is within 20 ° C. Do not forget about the regular wet cleaning of the bedroom. On the place of soft toys, statues, let them be vases: it is much better to breathe fresh air, rather than dust. Probably, very few people know that an incorrectly chosen pillow can lead to chronic headaches. Pay attention to the mattress. It should be high-quality, convenient, fairly rigid. The rules of healthy sleep indicate that nighttime pajamas should only be made from natural tissues, do not restrain movements and strongly encircle the body. Bed linen is also exclusively made of quality materials: cotton, linen. Experts recommend sleeping in a fetal position - this is the position of the body useful for the body, and as a prophylaxis of the appearance of snoring.

No less important rules of healthy sleep

Heavy food, eaten before going to bed, is not only an enemy of our figure, but a healthy rest. After all, at a time when the body must relax and rest, the digestive system will work to its fullest. Do not resort to the other extreme - to fall asleep with a rumbling in the stomach. Hunger is best quenched with something light: kefir, salad, fruit. Alcohol also belongs to the category of those substances that negatively affect the recovery processes. Coffee and tea have a tonic effect, so they are best used in the morning. Physical exercise is the key to well-being and allows you to keep your muscles toned. Before going to bed it is better to do light exercises, but it's undesirable to overdo it. Another important thing that promotes a sound sleep is sex. It is not necessary to decide and ponder current problems before going to bed. Our brain will be hard to relax and tune in to rest.

Rules of children's sleep

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 correctly approach the issue of recreation. The basic rules for organizing a child's sleep at one-year-old age are as follows: a hard mattress, a well-ventilated room, comfortable clothing. A pillow to a year and does not need. It is important to accustom a child to the fact that he has his own cot, where he should rest. Psychologists and pediatricians do not have a common opinion about the joint sleep of mom and baby. Each family should make their own choice. To fall asleep easily, it is worth working out a special ritual of going to bed. This can be taking a bath, a lullaby, reading fairy tales. The rules of healthy sleep for children are strongly recommended to limit moving and emotional games in the evening. It's better if it's easy intellectual pursuits.

Sleep at school age

As a rule, by this period, daytime sleep ceases to be relevant. 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, a light supper. It is very important to limit watching TV and computer games in the evening, because this is a powerful causative agent for the nervous system. Before going to bed it is better to take a walk in the fresh air, the lessons should be cooked in the afternoon. The most optimal time for going to bed is the period from 22:00 to 23:00, but not later.

If the student is additionally involved in sports, visits some sections, then, perhaps, he will need more time to recover. It is worth remembering that a well rested child is more attentive, he is not capricious and diligently mastering science.