Once again the dream ...

Recently, I heard some very interesting facts about sleep. For example, while sleeping in the body begins to produce a hormone that is responsible for the rejuvenation of the body, our body cools down and getting ready for another day without sleep, we would have died from eating too much and literally be burned. So - all sleep ...

But the question is how to make enough sleep. Like and sleep 6-8 hours a day and a good pillow, and in the bedroom there is no equipment (except alarm), and yet not the same. All the same, every morning the same thing. And after dinner too dream of a cushion (the Spanish lads!). This is especially true of young mothers.

Is there no way (or ways) to learn how to charge energy. And the most interesting thing is that the more you sleep, the more you want, and still not get enough sleep, and did not have time. Only kultiviruesh laziness.

Let's try to arm not only cushion, but some observations of doctors and psychologists to become more alert and active.

Prepare space
Omit discussion on the topic is the color decorate the bedroom. But there are a few important points about which is worth mentioning.


- First, the bedroom should be as small as possible any equipment, well, or at least it should not be very close to the bed.
- Secondly, pillow, bed and bedding should be comfortable and pleasing to the eye (this item to be difficult if you live in an apartment).
- Third, in the bedroom should not be hot, stuffy or too cold. The optimum temperature for sleep and sleep - 17 degrees Celsius.
- Fourth, try to create a sleepy mood with soothing scents.

Mode
Once read this thought: that little children were sleeping better, you need to observe the regime and create a ritual that will be associated with relaxation, such as massage and bathing. Adults are no different from the kids (except that less and less sleep), so it is necessary not only to choose the right bed, but also learn how to switch from day to rest.

1. Struggling with stress. Stress, fear, anxiety - the main enemies of sleep. We are afraid to sleep, afraid to not have time to submit the report, we are afraid ... but you never know what we fear. And few can disconnect from their fears. Trouble at home and at work make us think a lot about them (as if they are worth it). At night we roll in the head of the situation and talk. Is it time to say "stop"? City Council must think in the afternoon. At night, you should sleep. The most wonderful way to relieve stress - sport (well, and sex, of course). Active sports - 3 hours before bedtime. Yoga can be practiced for an hour. Breathing exercises can help relieve tension and stress.

2. No alcohol, junk food and cigarettes before bedtime. Nicotine, as well as alcohol, excites the nervous system, causing you to go to sleep, and the brain and the heart continues to run at high speed.

3. No TV or PC for 1 hour before bedtime. And here's a book or sex - just what the doctor ordered. Sex helps to fall asleep at night and in the morning - wake up and all the day to feel happier. Just do not read in bed, and still do not work, do not watch television and do not eat.

4. A relaxing shower or bath. Just do not rush. Let the water wash away the stress, and the favorite means to care for a cheer up.

5. Too narrow pajamas. Even free models can be sexy. And clothes for sleeping should be free, but not much. In the sense that you are in it are not confused.

6. All in good time. Each person needs different times to recover. Of course, this depends on many factors. To understand how long it takes you, try to use the theory of cycles of sleep. It is believed that one cycle is 90 minutes. Of these, 65 minutes - normal sleep and deep sleep, 20 minutes plus an additional 5 minutes shallow sleep before the next cycle. In the 5 minutes of any stimulus - the sound impulses to the toilet, etc. - May lead to a revival. Waking up in exactly this period makes you more relaxed. Therefore, it is necessary to set alarm based on two factors: when you lie down, and no later than how long you have to get up. Then count off a few cycles of 90 minutes and set the alarm. You need to go to bed 15 minutes before to start the countdown to an alarm clock or alarm clock set to 15 minutes later than you thought.

It is believed that a person needs to sleep at 8:00 (this was a continuous sleep, so drink plenty of fluids before going to bed). However, there are people who fairly and 6:00. All a matter of habit. But one time a week give your body a break 8:00.