A good sleep is a guarantee of good spirits and the best activator for brain function. It improves concentration, contributes to the active development of intelligence, and is also a guarantor of good health and longevity. The rules of quality sleep are in front of you.
Rule # 1. Go to bed on time.
Sleep is not a period of complete rest, as many think. During sleep, the most important hormones are produced that regulate metabolic processes, the work of the thyroid gland, and other organs and systems. From 22:00 in the evening, growth hormone is released, which is responsible for cell growth; and after midnight – melatonin, which regulates the sleep-wake cycle.
It has been proven that not getting enough sleep is associated with increased body weight, since the balance of the hormones of satiety and hunger – leptin and ghrelin – is disturbed. As a result, it leads to eating disorders, such as pathological cravings for sugary, carbohydrate foods.
Rule # 2. Don’t read in bed.
The bedroom is for only two things – sleep and love. If you want to read a book or look through a magazine before going to bed – you have an armchair, sofa, chair, bathtub at your disposal – it doesn’t matter.
Rule # 3. Sleep properly during the day.
Daytime sleep can be a serious hindrance to nighttime sleep. If you want to take a nap on a weekend, take it 20-30 minutes, preferably in the interval from 13:00 to 15:00. After such a dream, you will not feel tired. At the same time, this is enough to restore the strength required by the body and be vigorous for the rest of the day.
Rule # 4. Getting enough sleep is the foundation of your health.
Sleep should be at least 6 hours, but no more than 9 hours. Too much sleep is harmful. Optimal sleep is 7.5-8.5 hours. If you do not get enough sleep, the body will accumulate fatigue, which can lead to the development of depression and neuroses.
Rule # 5. Observe the interval between sleep and physical activity.
Physical activity is part of a good, quality sleep. But the time interval between playing sports and sleeping should be at least 3 hours. The body needs to rest from muscle stress.
Rule # 6. The body needs to relax before bed.
Take a warm bath with essential oils and listen to relaxing music. Do you love to cook? Take your time to prepare your favorite pie, which will be so pleasant for breakfast. The main thing is not to strain. After such actions, your sleep will be sound, and your dreams will be pleasant.
Rule # 7. Don’t overeat at night.
Overeating before bed is harmful. But eating in moderation can have a beneficial effect on sleep. Eat something light if your body requires it. For example, a banana, some macaroons, a glass of warm vanilla milk. From 15:00 it is not recommended to consume caffeinated drinks (tea, coffee, cola) and alcohol, they have an exciting effect on the central nervous system.
Rule # 8. Turn off lights and open windows.
Bright light interferes with the production of melatonin, which is responsible for healthy sleep. Curtains should be blackout to keep out light. Use a sleep mask to get enough sleep. Optimum for falling asleep and quality sleep is considered to be a temperature of 17 ° C to 20 ° C – a slight coolness.
Rule # 9. Don’t use gadgets.
The blue spectrum of radiation produced by the screen of a tablet, smartphone and even a TV set activates the centers of wakefulness in the brain. If you suffer from insomnia, put your electronic devices aside 1.5-2 hours before bedtime.
Rule # 10. If insomnia persists, see your doctor.
If you find it difficult to fall asleep or wake up at night, episodes of insomnia occur more often than 2-3 times a week – possibly due to a thyroid disorder. This can be observed with hyperthyroidism or autoimmune thyroiditis, as well as with insufficient amounts of magnesium and calcium in the body.