Remember the old riddle: “What is the sweetest thing in the world”? Her answer, at first glance, is strange, but if you think about it - the most obvious.
There is nothing sweeter than sleep, especially if you are tired and just fall down. Are you ready to trade it for chocolate or cake?
Now a rare person can boast that he can sleep as much as he wants. We sacrifice sleep for many things: work, children, entertainment.
Although any specialist will tell you that it is better to neglect watching a movie or traveling through the Internet than an hour of rest.
In addition, regular overstrain takes revenge on us by the fact that even during those short hours of sleep, part of this time we toss and turn, trying to stop the flow of consciousness and at least relax a little. That is why insomnia and lack of sleep are two of the most common problems in our society.
Recalling the topic of our yesterday's conversation, we can say for sure: lack of sleep leads to the fact that immunity decreases, it interferes full-fledged work brain and can lead to nervous exhaustion. Today we will talk about how to improve sleep and feel like a happy person.
How does a Russian person fight insomnia? One of the most effective means, in our opinion, is to roll a glass of cognac in the evening.
However, we only have the illusion of sound sleep in this case. In fact, our body is busy processing the alcohol that has entered it. To say that this healthy recovery is completely meaningless.
It is often possible to achieve good and sound sleep, even with serious violations, with the help of simple, but effective methods. We will talk about them.
6 effective methods to improve sleep
Food is like a sleeping pill
Of course, you can overeat so that you fall asleep sitting in a chair. And if you use all the tools from the previous paragraph and add a few glasses of alcohol here, then you can fall asleep with your face in a salad. We are looking for not only effective, but also useful methods, so we throw these recipes into the cesspool.
The main advice is that we eat fatty and very high-calorie foods no less than 3 hours before going to bed.
The next reason, which is indirectly related to food, is the lack of the hormone melatonin. It is responsible for the direct regulation of our sleep. Melatonin is secreted by the pineal gland at night.
But the older we get, the worse our organs work. The epiphysis is no exception. That is why it is enough for a child and young people to fall asleep by resting their head on a pillow and closing their eyes. But an elderly person has to toss and turn and shift the pillow from place to place.
The hardest thing will be for a woman who has entered the time of menopause. In addition to mood swings, hot flashes, weight gain, insomnia is added in almost a third of cases.
You can fight it either by the methods listed in the article, or consult a doctor.
However, few people know that cereals such as rice, oats, barley and corn contain melatonin in its finished form. It can also be found in tomatoes, raisins, cherries and cherries.
You can use foods that have Construction Materials for its development. For example, the amino acid tryptophan is found in pumpkin seeds, sesame seeds, and nuts.
A good combination of calcium and essential tryptophan is found in milk. Therefore, the ideal product for a full and long sleep is a combination of warm milk and honey. Useful herbs that improve sleep are chamomile and mint, as well as fennel, sweet clover, St. John's wort and lavender.
The main disadvantage of melatonin is that it does not accumulate in the body. Therefore, it is necessary to create constant conditions for its development.
A serious obstacle can create caffeine. Many already know that it is found in tea and coffee, as well as in. The problem lies precisely in the fact that it interferes with the production of melatonin. If you absolutely cannot refuse these drinks, then try to consume them in the morning.
Stay true to your habits
Oddly enough, but sleep loves regularity. In addition, if we remember, then in a new place we toss and turn and sleep very badly.
Therefore, it is important to go to bed at the same time in the usual bed. Try not to break the daily routine, even on weekends, when you really want to relax and sit in front of the TV or in the company of friends.
It must also be remembered that melatonin begins to be produced in our body from about eight o'clock in the evening, and its peak concentration is around midnight and until 2-3 am.
Do not forget about the psychological setting, so try to sleep only in the bedroom and do not transfer your work activity to this place.
The bed should be associated only with rest and relaxation. We remove tablets, laptops and phones from the bed. This attitude to the place of sleep will help you almost instantly put your body on a reboot.
royal box
In this case, we are not talking about the fact that before viewing dreams you need to sprinkle your bed with rose petals. However, it must be comfortable, that is, have a sufficient degree of rigidity, and. Also avoid downy, wadded and woolen blankets and pillows on your bed.
Another important point is sleep in the dark, because light interferes with the production of melatonin. Last good advice: ventilate the room before going to bed to increase the concentration of oxygen in it.
Skip daytime naps!
It is only the child who needs a full sleep in the middle of the day. After a sleepless night, we have a great temptation to sleep off during the day. But other people can afford to take a nap no more than 20 minutes after dinner and it is definitely contraindicated to apply to the pillow after 4 days.
Otherwise, nighttime insomnia is guaranteed to you again. It is no coincidence that nature has programmed us to work during the day and sleep at night.
Let's get the trash out of our heads!
Try to take care of what you watch or read before you lie down on your pillows. The release of the evening news can be completely postponed until the morning. The next catastrophes and wars will not go anywhere without you, but such a routine will provide you with peace of mind. We leave the Internet an hour before bedtime.
And now walk and swim!
What if we have an hour of free time left? It's time to go for a walk, and then you can take a warm bath. Fans can enhance the effect and pour a few drops of lavender, mint or chamomile essential oil into the water. The water temperature should be around 37 degrees.
Faster! Above! Stronger!
It has long been known that sport gives us health. But a good load actually forces our body to rest in the most productive way, that is, sleep.
In addition, the worse the metabolism in our body, the worse melatonin is produced. And this again speaks in favor of the fact that we should actively work during the day and rest at night.
However, keep in mind that late evening workouts can energize you beyond measure, so exercise in the morning or afternoon.
If you have no other time than evening, then tai chi or yoga can be a good alternative. Choose complexes that will work with your stretching or breathing.
They will help to calm down and at the same time strengthen the body. In addition, almost any kind of yoga is combined with meditation. This course will help you navigate:
What else can be done?
A good folk remedy that requires no effort at all is a cold bath. It is enough to sit in such a few minutes before going to bed.
At the same time, if you think about it, then remember that any cooling followed by warming brings on us a pleasant languor and sleep.
Do you know this situation when you are pretty cold in winter? But one has only to climb under the covers and feel how the legs warmed up - you immediately meet Morpheus.
You can sew a bag that will be filled with the above-described fragrant herbs. They hang him by the bed.
To the strange folk remedies I would take an ordinary bow. Connoisseurs say that a good portion of onions before bed will help you forget about insomnia. The most terrible onion amber, among other things, apparently, will drive away mosquitoes that encroach on sleep from you.
With severe sleep disorders, we, of course, will go to the doctor to sort it out.
I wish you strong and sweet dreams and I look forward to seeing you in blog tomorrow. We'll talk about.
Good sleep is a guarantee that the next day will be successful and productive, so you will achieve significantly better results. It is known that there is no better rest than sleep. However, in the current frantic pace of life, many women can only dream of getting a good night's sleep. This situation can and should be changed if you adhere to the following rules on how to sleep soundly.
Don't try to sleep during the day. The maximum that you can afford is to take a nap for 15-25 minutes. However, if you know that you will wake up so quickly, it is better not to go to bed at all and not take risks.
Create a clear sleep schedule. Train yourself to go to bed and get up exactly at the same time, without concessions. At the same time, do not try to sleep off on the weekends. This will give very little effect, and you can ruin your schedule.
Don't eat before bed. It is recommended not to eat later than 4:00 before bedtime. Otherwise, your stomach will digest food, and the body will not rest at all. An exception can only be made for a small number of products, which are listed in the next paragraph.
Before going to bed, you can afford take some groceries, which have the effect of sleeping pills, due to the special components in their composition:
- Banana
- Milk
- Chamomile tea
- Oatmeal
- Almond
- Turkey
- Grain bread
Arrange yourself a daily pleasant ritual. How to make good dreams? Thanks to this ritual. It can be reading a pleasant book with quiet music (only no Stephen King and the like!). You can also view beautiful pictures, soothing videos or clips, arrange an aromatherapy session, take a warm bath or read your favorite magazine. It can also be positive affirmations, visualizations and self-hypnosis. Everyone has their own way, so you should choose the best one for yourself. And be disciplined about it.
Before relaxing, some active people should learn to relieve stress after a busy day. It can be massage or self-massage, sex with a loved one, yoga, simple physical exercises at least an hour before bedtime, and similar techniques. Art therapy will also help relieve strong stress: draw your stress (you can in the form of an abstraction), and then tear the drawing into pieces or even burn it. You can also box a pillow. However, then do not forget to do relaxing procedures.
When does a person have the deepest sleep? It is believed that the most sound sleep is sleep in the third phase. Those. 4.5 hours after falling asleep.
Find out your ideal sleep time. For some people, 5:00 is enough to get enough sleep, for others, even 9 is not enough. The generally accepted optimal time is 7-8 hours. Although studies by some scientists show that since sleep phases last 1.5 hours, the optimal time is proportional to them - 6.5 hours. However, again, try to determine for yourself, guided by your own feelings, what amount is right for you.
What can I do to have good dreams? Don't think about anything. One of the most common causes of insomnia is that the brain suddenly turns on unprecedented activity at night. He begins to look for answers to all questions: from real life problems to historical events or scientific facts. You need to train yourself that after you lay down and turn off the light, nothing else matters. You can even repeat it to yourself like a mantra. Act like Scarlett O'Hara: you will think about it tomorrow.
Refresh your room. Stuffiness in the room where you sleep is one of the main causes of insomnia, sensitive sleep and nightmares. Make sure it's well ventilated and the room isn't warmer than 25 degrees. Also, do not sleep under an overly warm blanket.
Organize darkness. The room must be completely dark for the body to tune in to sleep. Close the window with curtains, turn off the computer, TV and the lamp on the bedside table.
Let's talk about how to wake up in the morning
First of all, in order to wake up normally at the right time, you need to set yourself up for the fact that you will wake up at the right time. Our brain is like a super-powerful computer. You can give the computer a program, an action that it will perform, and it will perform it. What is most interesting, you can do the same with your brain.
You need to program your brain so that he wakes up at the time you need. Thus, the brain clearly understands what it needs to do, it has a clear instruction and implements it. You should also understand that such programming may not work the first time, but it always works after 2-3 attempts, and with regular use of this technique, you can constantly and easily wake up at the right time, even without an alarm clock.
It is very important that you understand why you wake up in the morning and have a clear plan of action for the morning. If you have a day off tomorrow, and there is nothing to do in the morning, but you would like to wake up at 6 am, for example, you need to think about what you will do when you wake up and why you wake up at such a time.
Otherwise, the feeling from the evening that you can sleep a little longer the next day will be victorious. And you will not wake up in the morning at the right time. Therefore, you, first of all, must clearly understand for yourself what, for what and why, if there is no motivation, invent it.
Thus, when you program your brain to wake up in the morning, you will wake up a few minutes before the alarm. If you have nothing to do, or this waking up is not important for you, you will still wake up, but you will not get out of bed, but simply fall asleep again.
Motivation
As noted above, you must understand why you wake up in the morning. Work out for yourself a constant motivation that will stimulate you to wake up in the morning. What will it be? Will power development? Do you have important things to do in the morning? Make them your motivation. But in the long run, your motivation should be your goals, and what you do should bring you closer to realizing your goals.
When you wake up in the morning, remember why you are doing it, imagine your goal, imagine it as if you have almost realized it.
You can also challenge yourself. Need to wake up tomorrow at 5 am?) Prove if not weak, wake up tomorrow at 5 am and write about it here!
morning positive
I love the morning... Don't think, I'm not a masochist, it's just that my every morning is filled with positivity and joy... And thanks to this, the whole day passes with positivity and joy. Do something nice in the morning. Smile at yourself in the mirror, do some interesting and special exercises, meditate, develop, read, run...
Devote an hour to yourself. In no case do not think of turning on a computer, TV or radio at this hour ... The first hour of the day is purely yours, dedicate it only to yourself! And may this hour bring you joy, positive and benefit every day! When your mornings become special, you will wake up with joy to recharge with new positive. You will love the morning and life will be filled with bright colors. And it's cool :)
Also drink a glass in the morning cold water, this will help the body wake up, start the brain well and generally give a lot of benefits, you can write another article about this :)
How to fall asleep quickly
One of the easiest methods to fall asleep quickly is to lie on your back, relax and roll your eyes up under your eyelids. 2-3 minutes in this state, and you will fall asleep. The fact is that approximately in this state a person is at the moment of deep sleep. And when you do this, the brain thinks that you are sleeping, the body perceives it in the same way and, accordingly, you quickly fall asleep.
In order to quickly relax, you can strongly tighten all the muscles of the body at one moment, and then relax. You can experiment now on your hand. Clench your fist tightly. Hold this for 3-4 seconds and relax your hand. Do you feel how well your muscles have relaxed?
You can also imagine that you are immersed in a hot bath, as this relaxes all the muscles in your body. The more you can relax, the faster you will fall asleep.
I hope this article was useful for you, you will apply the techniques described here today, and you will certainly feel their effectiveness. Leave your comments and share it with your friends and most importantly, put it into practice. Otherwise, there will be no result. However, if you make a little effort, you will soon notice how incredibly your life can change after applying these simple techniques.
Good Sleep Rules: Video
Of course, we cannot control dreams, but we can observe certain conditions due to which dreams will only be pleasant.
Instruction:
1. Before going to bed, ventilate the room well, or rather leave the window ajar. Even if it's a cold winter outside, let some fresh frosty air into the bedroom. A warm blanket will keep you warm, and the coolness of the environment will make your dreams more pleasant.
Turn off all light sources, cover windows, turn off the computer and other equipment that is in your bedroom. This will save you from unnecessary noise that can prevent you from having pleasant dreams.
2. A few hours before bedtime, you can devote time to a small set of physical exercises. Exercise in the morning is useful, but in the evenings you can also stretch your muscles. Jump rope, do some sit-ups, or just dance to your favorite music.
Or you can go for a walk in the nearby park to get some fresh air. Accustom yourself to spend at least half an hour daily on evening walks, and you will only have good dreams.
3. In no case do not have a tight dinner. From the moment of the last meal to bedtime, at least four hours should pass. Prefer light dinner dense, do not overeat. If you still feel like having a snack before bed, drink green tea or eat a low-calorie fruit like an apple.
4. Take a warm bath with ylang-ylang, sandalwood, or lavender essential oils before bed. This will help you relax and create the necessary mood.
At the same time, you can listen to pleasant slow music that you like. This will make it possible to forget about a hard day and get rid of thoughts about problems.
5. It is also important to observe the regime of the day. Try to go to bed and wake up at the same time every day. This will make your body healthier, which will undoubtedly affect the quality of dreams.
6. Refrain from watching heavy psychological films at night, do not read too serious books and in any case do not watch TV. It is better to leaf through your favorite magazine or talk to a loved one about something pleasant.
This will help your mind to tune in to pleasant thoughts, and you will undoubtedly have only good dreams.
1. At least three hours before going to bed, limit physical activity. If you're having trouble sleeping, it's best to exercise in the morning or afternoon rather than in the evening. It will also be useful to dim the lights, turn off the computer, reduce the volume of the TV or even turn it off completely an hour and a half before bedtime. And even more so, you should not fall asleep under a working TV: extraneous sounds prevent the brain from tuning in to sleep, and even if we manage to fall asleep to such an “accompaniment”, the dream turns out to be shallow, we wake up broken.
2. Replace evening tea with herbal tea: black and, especially green, invigorate even better than coffee, as a result, we cannot fall asleep and sleep restlessly. But tea made from soothing herbs (thyme, mint, lemon balm, lavender, etc.), on the contrary, will help you relax and fall asleep faster.
3. Don't eat too much at night. Very often, we cannot fall asleep due to the fact that the stomach is full and the body is trying to digest food, although in fact its biological clock has long been tuned to rest. Dinner should be lighter than breakfast, and even more so lunch.
4. Treat sleep as a very important part of your daily routine. Remember: a good, full sleep is the key to health, youth, beauty and even harmony. Scientists have proven many times: at night, while we sleep, metabolism improves, cells are renewed much more actively than during the day, when we are awake. For example, skin cells divide almost eight times faster during deep sleep. It is no coincidence that night creams for the skin contain an increased amount of active ingredients-antioxidants that accelerate the recovery of cells from damage received during the day - omega acids, plant polyphenols, vitamins, etc.
5. To fall asleep quickly and sleep well, try to relax in the evening, forget about business and problems, tune in to rest, strengthen the nervous system. When it is shattered, there can be no talk of any healthy sleep. Choose the method or even methods that help you more: it can be yoga, meditation, aromatherapy ... And be sure to pay attention to your diet: after all, there are products that improve work nervous system. It is especially important that the diet contains a sufficient amount of essential Omega-3 acids, which, for example, are rich in fish and seafood. Scientists consider them one of the most important structural lipids nervous tissue. Polyunsaturated fatty acids of the Omega-3 family play an important role as structural lipids in the membranes of the nervous tissue, they improve the functions of the nervous system and the functioning of brain cells. In addition, they have a positive effect on the cardiovascular system, maintain eye health, normalize fat metabolism, and promote cell renewal. A good additional source of these unique substances will be special dietary supplements.
Timur Guchkaev
stylist, host of the Wardrobe Through, Beauty Demands!
If you eat fish less than once or twice a week, taking concentrated fish oil as a dietary supplement is an easy and convenient way to provide necessary quantity essential omega-3 fatty acids that can only come from food. Complex * contains natural fish oil, saturated with Omega-3 acids - eicosapentaenoic and docosahexaenoic acids and vitamin E, compensates for the lack of fatty acids in the body and is recommended primarily for those whose diet does not contain enough of the main sources of Omega-3 acids - fish, seafood, leafy vegetables, soybean oil and walnuts. Moreover, one capsule * contains as much omega-3 fatty acids as 28 g of salmon, tuna or sardines, that is, half the daily value
6. Try to go to bed and fall asleep before midnight, ideally even at ten or eleven in the evening: in this case, you will be able to sleep faster than if you go to bed at two or three in the morning. It is no coincidence that folk wisdom says: an hour of sleep before midnight is equal to two hours after!
7. Try to go to bed and wake up at about the same time: sleeping until noon on weekends and holidays while waking up early on workdays often leads to jet lag, which in turn causes insomnia and health problems.
8. And most importantly: do not skimp on sleep, even if you have a lot of work to do and work in emergency situations - such savings will inevitably harm your health! Only a few can be content with three to five hours of sleep, most of us need at least seven hours to get a good night's sleep and wake up refreshed and full of energy.
*Not a drug. There are contraindications.
