Healthy and comfortable sleep given. Healthy human sleep: meaning and basic rules

Some people suffer from chronic sleep deprivation and complain that after sleeping even 10 hours, they do not feel rested. Why is this happening? The fact is that a person must be able to sleep correctly, then seven or eight hours of night rest will be enough for him to be fresh and cheerful in the morning. Do not believe?! Then we will take a closer look at the basic principles of proper sleep and explain how lifestyle affects healthy sleep.

Healthy sleep is indeed of great importance for our well-being and is inextricably linked with a healthy lifestyle. For many of us, proper rest at night is an impossible task. Even after a hard day at work, it can be difficult to fall asleep. It's all to blame for a sedentary lifestyle, stress, a disturbed daily routine ...

To get rid of this problem, you need to make a habit of not only getting up every day, but also going to bed at the same time. Thus, the body will get used to the regime, which in many ways is a healthy lifestyle. If you play any kind of sport, move your workouts to the daytime if possible.

Try to go to bed by at least six in the evening. If you do physical activity later than this time, the body may become overly active in the evening, and it will be difficult for you to fall asleep. Of course, playing sports helps us stay healthy, but they should not interfere with the proper rest of the body ...

Those who want to sleep soundly at night should also refuse a heavy dinner less than 3 hours before bedtime. Late eating leads to the fact that the stomach, instead of resting, must digest what you have eaten, continuously giving signals to the brain about its work and preventing it from resting. In addition, by eating at night, you will quickly recover due to metabolic disorders and the transfer of unused energy into body fat.

It makes no sense to check the clock for how long you slept. An adult needs approximately seven to eight hours of adequate sleep. But since each organism is individual, then start off when making a decision for yourself from your feelings. Do not set yourself up for spending the whole day in bed on the next weekend. Such a rest will lead to nightly insomnia, and you will again not be able to fully sleep.

It is better to go to bed an hour and a half earlier than usual, and before going to bed, do some relaxing treatments. For example, take a bath with essential oils or decoctions that normalize the state of the nervous system (mint, eucalyptus, lemon balm). Drink a glass of tea or warm milk with honey. At the same time, I do not advise you to read books and magazines at night, and even more so to watch TV!

Try to relax and disconnect from your thoughts and problems. So you can fall asleep quickly, and in the morning feel cheerful and rested.

If you suffer from the fact that you can’t fall asleep for a long time, provide yourself with the most favorable conditions for a good rest. To do this, ventilate the room before going to bed. Do not give it up even in winter. In hot weather, you can use air conditioning. By turning it on before going to bed, you will provide yourself with a good rest.

Lying in bed in the evening, stop thinking about tomorrow. Tune in to the fact that today has come to an end, which means that all unresolved issues should be postponed until the morning. Everything will be decided, you know, so why “wind” yourself ...

On the day off, do not deny yourself the pleasure of drinking some red wine. It is excellent for relaxation. It's even better if you don't have to get up early tomorrow and rush somewhere. But remember that everything is good only in moderation!

Most people are accustomed to sitting at the computer monitor for a long time before going to bed. Such a habit is bad and in our time - the first cause of poor sleep and inability to relax during the night. Computer addiction leads to bad night dreams, and therefore increases the risk of sleep deprivation. However, you will improve your health and sleep, as you begin to lead a healthy lifestyle ...

If you like to take a short nap during the day, do it, but no more than 20 minutes and a maximum of twice a day. Those who need a full day's rest can provide themselves with two hours of sleep, but you need to wake up before 16 hours. If you sleep until the evening, it will be difficult for you to continue waking and prepare for a night's sleep at the right time.

Pay attention to the position in which you sleep. It is best to lie on your back while sleeping. So you are completely relaxed, all the limbs are in a natural position and the organ systems are also correctly positioned, therefore, you will have a good sleep. The more often you roll from side to side during the night, the less complete the night's rest is.

Try to go to bed before 12 noon. It is believed that people who draw the line between days in a dream rest correctly. However, if you remember the commandments of yogis, then they always advised to go to bed before 22:00 local time.

And finally, I repeat, but a healthy lifestyle and healthy sleep are important conditions, observing which, you will be an active, hard-working person, which means you can maintain good health for many years!

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.

It is argued that a full-fledged healthy sleep allows you to preserve beauty, prolong youth.

If we consider the phenomenon of sleep from the point of view of human physiology, it acts as the most important state of brain activity. For this reason, healthy sleep is important.

When a person sleeps anxiously, his brain does not completely relax, hence the morning state cannot be called good, and lethargy will be observed during the day.

Sleep disturbance is a common occurrence these days. Almost 30% of people suffer from various types of sleep disorders. As a result, in the daytime, productivity and efficiency decrease, the general condition and health worsen. A person who has sleep disorders is often prone to stress and disease.

Characteristics of healthy sleep

Healthy sleep for a modern person is a deep immersion after falling asleep for 7-8 hours, after which it is felt that the body and brain have rested, ready for daytime work.

There are three main signs of healthy sleep:
- a person falls asleep easily and quickly, without making any special efforts;
- intermediate completely absent;
- In the morning, awakening is quick and free, without a long turning from side to side.

Return to a healthy sleep pattern

Healthy sleep is observed in almost all children of school age, until the time comes for falling in love and testing. Nervous experiences, severe stress can bring down the rhythm of sleep. As a result, falling asleep becomes more difficult, and at night there are frequent causeless rises.

To return to a healthy sleep regimen, it is necessary to calm the nervous system, and add a number of procedures to the very process of going to bed. It can be a warm bath, a leisurely walk outside, light music. The main thing is that the procedures lead to relaxation.

For healthy sleep, it is important to determine for yourself what time is optimal for going to bed. Most people are physically and mentally active before 21:00. After that, a gradual attenuation of activity is observed. Physiologists and psychologists advise going to bed between 22:00 and 23:00, and waking up from 6:00 to 7:00. Then the dream will be healthy and full.

Probably, many have noticed that after a long sleep, one feels lethargy in the body, lethargy. This suggests that healthy sleep cannot be too long. In our life, everything is good in moderation, so it is best to sleep in the usual way, without allowing yourself big indulgences.

GOOD SLEEP IS A NECESSARY CONDITION FOR A HEALTHY LIFESTYLE

Healthy sleep is physiologically necessary for a person and is an important condition for physical and mental health. A person spends about a third of his life in sleep, so this part of our life must be paid close attention and care must be taken to ensure that sleep is healthy and correct. The quality of our wakefulness depends on the quality of sleep, that is, how our body rests at night depends on how it will function during the day. Proper sleep is a source of good mood, well-being and, of course, our beauty.

STAGES OF SLEEP
Human sleep consists of several stages, repeated several times during the night. The stages of sleep are characterized by the activity of various structures of the brain and carry various functions for the body. Sleep is divided into two stages: non-REM sleep and REM sleep. The stage of non-REM sleep is further divided into four stages.

slow sleep

• First stage. The person is half asleep, dozing. In humans, muscle activity, pulse and respiratory rate decrease, body temperature decreases.
• Second stage. This is the stage of light sleep. Muscle activity, pulse and respiratory rate continue to decrease.
• Third stage. Stage of slow sleep. At this stage, the human body is almost completely relaxed, the cells begin recovery work.
• Fourth stage. Deep slow sleep stage. The human body is completely relaxed, the body rests and recovers. Thanks to the third and fourth stages, when we wake up, we feel rested.

Quick sleep.
REM sleep is also called REM sleep or the REM (rapid eye movement) stage. This stage occurs approximately 70-90 minutes after the onset of sleep. The paradox of this stage is that during this period the activity of the brain is almost the same as during wakefulness, despite the fact that the human body is in a completely relaxed state. In addition, body temperature and blood pressure rise, breathing and heart rate increase, and the eyes under the eyelids begin to move rapidly. It is during this period that we tend to have most of our dreams.

SLEEP FUNCTIONS

• Rest of the body.
• Protection and restoration of organs and systems of the body for normal life.
• Processing, consolidation and storage of information.
• Adaptation to changes in illumination (day-night).
• Maintaining a normal psycho-emotional state of a person.
• Restoration of the body's immunity.

RULES OF HEALTHY SLEEP
There are a number of rules, the observance of which will make sleep extremely beneficial to health. These rules help the body to properly perform its functions during sleep, which certainly has a positive effect on the well-being and mood of a person during wakefulness.

1. Try to go to bed and wake up at the same time every day of the week.
2. It is best to go to bed before 23:00. It is at this time that most people's bodies are set to relax.
3. Don't eat before bed. A couple of hours before bedtime, you can have a light snack, for example, vegetables, fruits or sour-milk products.
4. Do not drink alcohol and drinks containing caffeine (cocoa, coffee, tea) before going to bed. Tea with chamomile, mint or warm milk with honey, drunk before bedtime, will benefit the body and help you fall asleep faster and easier.
5. It will help to fall asleep quickly before going to bed in the fresh air.
6. Before going to bed, you should not think about problems and worries, you will have time to think about them during the day. And in the evening it is best to relax and help the body fully relax and recover during a night's sleep. Relax your muscles as much as possible and think about something pleasant.
7. Do not take before bed, leave this procedure in the morning. In the evening, it is best to take a warm bath or shower.
8. For a quick and peaceful falling asleep, you can read calm literature or turn on soft slow music, sounds of nature, lullabies, etc.
9. Don't forget to ventilate your bedroom before going to bed.
10. Turn off the light in the bedroom, otherwise the sleep is likely to be superficial, which will not allow your body to fully rest and recover.
11. Scientists recommend sleeping with your head to the north or east.
12. It is best to sleep more naked, and in case of freezing, take extra cover, and not put on warm clothes.
13. To rest the body, it is enough to sleep four complete sleep cycles, consisting of slow and fast sleep and described above.
14. The bed should be flat, not too soft and not too hard.
15. It is necessary to sleep in a horizontal position, preferably alternately - either on the right or on the left side. Sleeping on your stomach is not recommended.
16. In order to start a good mood in the morning, do not lie in bed for a long time, immediately after waking up, stretch, smile and get up. Do it slowly and with pleasure.

Healthy sleep

Sleep - plays a big role in the health of our body, healthy sleep fills our body with energy, restores the working capacity of our body, giving it rest.

Unfortunately, short-term sleep disorders due to today's lifestyle happen to almost every person. There are many reasons leading to this - stressful situations, worries about work, family, jet lag when flying from one time zone to another, malnutrition and daily routine, lead to the fact that a person has difficulty falling asleep and waking up. Unhealthy sleep negatively affects performance and well-being.

What should be done to improve sleep?

Particular attention for a healthy sleep is important in the evening mode, by night you need to "extinguish" emotional excitement, you need to reduce physical and mental activity. Although many people read before bed to help them fall asleep, it is not recommended to do this, as the impressions from reading contribute to the appearance of heavy night dreams.

You should not consume plenty of food and liquid at night, this not only causes painful dreams, but also prevents the body from falling asleep. Dinner should be no later than 2 hours before bedtime.

An important factor healthy sleep is the hygiene of the room, ventilate and clean the bedroom in a timely manner, clean fresh air has a positive effect on sleep and dreams. Change bedding in time, use a light blanket for shelter, heavy pressure, does not allow the body to completely relax.

To speed up the process of falling asleep, you need to take walks before going to bed, short-term warm baths (3-5 minutes) also have a positive effect. Lying down in bed, try to imagine a landscape that is pleasant for you and mentally linger on it. A good exercise for the fatigue of inner vision is to close your eyes on a black background and draw your favorite number with white paint, this exercise helps to fall asleep.

If the above remedies do not contribute to healthy sleep, you should use valerian or motherwort to combat emotional stress, take them before bedtime, mint has a good effect on sleep, its aroma has a calming effect on the body, which promotes healthy sleep.

With frequent sleep disturbances, you should not immediately take sleeping pills and sedatives, consult a neurologist, he knows which drugs are more suitable for your body, unauthorized use of sleeping pills can lead to catastrophic consequences.