How to sleep, to always get enough sleep

You constantly want to sleep, go to bed early, get up with difficulty, but you still feel overwhelmed and exhausted. There can be many reasons for this, from the wrong bed to watching horror movies in the evenings.

Today, special attention is paid to the study of sleep, since its quality and duration affect the health of the whole organism. Do not underestimate the night's rest and walk until midnight, and then fall on the bed and turn off. For your sleep to be of high quality, you need to prepare your body and brain for it, and only then go to bed calmly.

How much to sleep

Doctors advise you to sleep at least 8 hours a day. The body needs so much to fully restore its strength. But besides this, one more fact must be taken into account. Sleep consists of several phases, including a shallow and deep sleep.

Each phase lasts an hour and a half, and if you wake up not at its end, but in the middle or at the beginning, then the natural process of sleep will break off, and you will feel that you have not slept. Therefore, always set the alarm so that it wakes you up after a multiple of 1.5 hours. for example 6, 7.5, 9 hours, and so on.

Keep in mind that sleeping too long is no less harmful than lack of sleep. If you are in the kingdom of Morpheus for more than 10-12 hours, then all day you will feel weakness, clouding of consciousness, distraction and dizziness.

In addition, there are special techniques that allow you to spend much less time on sleep than we are used to. For example, some studies show that you can sleep from 12 at night until five in the morning, and then once 30-60 minutes during the day. Such a schedule will help maintain a sense of vitality and clarity of mind. There are many other ways to reduce nighttime sleep, but you need to choose them seriously.

How to go to bed

In order for the dream to be productive, and you wake up with pleasure, you need to prepare for it. Here's what psychologists advise doing in the evenings when you are about to go to bed:

• take a warm bath with essential oils;
• rinse off makeup;
• ventilate the bedroom;
• turn off the lights and TV;
• refrain from viewing news and criminal programs;
• take an evening walk;
• listen to classical music.

All actions for preparing for sleep are aimed at relaxing the body and brain, so leave your thoughts about work, study, problems and other issues that cause negativity for tomorrow. If it is difficult for you to get rid of obsessive thoughts, drink tea with chamomile or mint, a sedative on herbs (valerian, motherwort) or light an aroma lamp with lavender, frankincense or lemon balm essential oil.

The emotions you fall asleep directly affect how you will sleep and what you will dream. Make sure that nothing interferes with rest, eliminate noise, turn off the TV and radios and lights throughout the house.

Psychologists advise lying in bed thinking about something pleasant or dreaming. When you do this, hormones of happiness are produced that help the body quickly regain strength and even cope with ailments.

In what position is it right to sleep

It happens that you can not fall asleep for a long time, choosing a comfortable pose. And what do scientists say about this, and is there a universal option that will help you fall asleep faster and easier to wake up. We hasten to upset you, such a pose does not exist, but you can choose the one that will suit you.

Proper posture for sleep:

1. On the back. So most therapists, cosmetologists and orthopedists recommend sleeping. If you choose a low pillow that will slightly raise your head, then your spine will "thank you." Also, this pose is useful for maintaining youthful skin.
2. On the side. This pose is more natural than the first. Therefore, it is easier to relax and fall asleep in it. It is no less useful for the spine and neck, but due to the contact of the face with a pillow in the morning, you may notice hitch, and eventually the appearance of early wrinkles.
3. On the stomach. The most unsuccessful posture in the opinion of doctors, but the most convenient according to people's reviews. In this position, the spine suffers the most, in the morning you will certainly feel pain and discomfort in the back and neck. The skin of the face and chest, which is under pressure all night, also suffers. The only plus of this pose is that it suppresses snoring.

Of course, you should choose how to sleep. But then do not complain about constant aching back pain, loss of strength, lack of sleep and other troubles.

Which side to sleep on

If you choose a pose on your side, then the logical question arises: which one to sleep on. There is a prejudice that it is strictly forbidden to lie on the left side, since the heart is there. This is nothing more than a myth and such a dream cannot harm your health. The fact is that the heart is located almost in the middle of the chest with an error of several millimeters. In this case, sleeping on your stomach is much more dangerous.

But if you suffer from heartburn or involuntary ingestion of the contents of the stomach into the esophagus, then sleeping on your left side will benefit you. This pose reduces the production of stomach acid and prevents it from escaping up the esophagus. At the same time, sleep on the right side works exactly the opposite.

Do not put your hands under the pillow, but stretch them along the body. So you will avoid pain and flowing of the upper limbs. If you are not comfortable, put another pillow in front of you and hug it. Doctors advise you to put something soft between your legs for comfort.

How to sleep on a pillow

Since we are talking about pillows, then it's time to talk about how to choose them and sleep on them. Buying this bedding should be taken very seriously:

• Prefer natural and hypoallergenic fillers;
• do not save money on a pillow;
• the shape of the product must meet orthopedic standards;
• the pillow should not be soft or too hard;
• if you sleep on your back, choose flat models;
• preferring a pose on your side, buy high pillows;
• if you want a regular pillow, then buy an elongated model. In the position on the side, fold it in half;
• for diseases of the spine, especially its cervical spine, before buying, contact an orthopedist who will recommend a specific option.

Most importantly, the pillow gives the body a natural position. At first it will be uncomfortable for you to sleep in this position, but very soon you will get used to it and will remember your old pillow as a nightmare.

In no case do not give up the pillow during sleep, it will harm your spine and will not let you sleep. Sleep in this position prevents the flow of blood to the brain, slows down its chemical processes, and, over time, causes some diseases.

We wrote more about how to sleep on a pillow. in this article.

What to sleep on

Another important part of good sleep is the right mattress. Today, the market for these products is so diverse that it is very difficult to decide on a specific option.

Deservedly popular are mattresses with independent spring blocks, they provide maximum comfort and convenience. The spirals inside the product take the contours of your body, and if you stand up, they return to their original position.

On the upper and lower sides, the springs are covered with an additional layer, on which the softness of the product depends.If you suffer from diseases of the spine of the lumbar spine, then choose hollofiber or polyurethane foam. It is also recommended for older people.

The most universal mattress is considered to be a medium hardness mattress; the extra layer is made of latex or coconut flakes. This option will be optimal for children and adolescents in whom the spine is still in a growth stage.

Hard mattresses are recommended for infants or young children. The filler is made of sisal or linen. It is also useful for damage to the spine in the thoracic and cervical spine.

How to sleep on "Feng Shui"

According to Feng Shui, the important thing is not what position you sleep in, but how you are positioned in relation to the cardinal points and how the objects are arranged around you. Here are some popular effective tips from the oriental wise men that will help you to sleep in a quality and comfortable way:

• do not go down to the door, so they put the dead;
• do not sleep on the floor, in this place the most negative energy accumulates;
• do not put a TV or computer in front of the bed; in the morning your head will hurt;
• separate the sleeping and working areas;
• when decorating the bedroom, prefer muted tones, according to the sign of yin (green, blue, purple);
• portraits of relatives placed near the bed and a vase of flowers interfere with sleep;
• get dream traps, they contribute to high-quality and quick rash.

How to sleep around the world
Add to each other the last two digits of the year of birth (if you got a double-digit number, then add the two digits again).

Then, if you are a woman, add the number five, if the man, subtract from 10. If you get the number 1, then send the bed to the east, if 2, then to the west, 3 - to the north, 4 - to the south. The number 5 indicates that you need to sleep in the direction of the southwest, 6 - the north-east, 7 - the south-west, 8 - the north-west, 9 - the southeast.

Example: your year of birth is 1985. Add 8 + 5 = 13. Then add 1 + 3, it turns out 4. If you are a woman - add 5 to 4 and get 9, if a man - then subtract 4 from 10 and get 6.

If a night's sleep has become a real nightmare for you, and in the morning you feel sleepy and broken, it's time to take urgent measures. Follow the advice of doctors and sages, do not neglect your health and you will feel what a real rest is.

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