How to sleep, to always get enough sleep

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

The study of sleep today pays special attention, as 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. In order for your sleep to be of high quality, you need to prepare your body and brain for it, and only then calmly go to bed.

How to sleep right

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

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

Note that too long a dream is no less harmful than lack of sleep. If you are in the realm 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 allow you to maintain a sense of cheerfulness and clarity of mind. There are many other ways to reduce the time of night sleep, but they need to be chosen seriously.

How to go to bed

To sleep was productive, and you wake up with pleasure, you need to prepare for it. Here is what psychologists advise you to do in the evenings when you are going to go to bed:

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

All activities to prepare for sleep are aimed at relaxing the body and brain, so leave thoughts of work, study, problems and other things that cause negative, for tomorrow. If you find it difficult 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 with which you fall asleep directly affect how you will sleep and what you will dream about. Make it so that nothing interferes with rest, eliminate noise, turn off the body and radio receivers and the light in the whole house.

Psychologists advise lying in bed to think about something pleasant or to dream. When you do this, hormones of happiness are produced that help the body recuperate faster and even cope with ailments.

In which position to sleep correctly

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

The correct posture for sleep:

1. On the back. This is how 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 position is useful for maintaining youthful skin.
2. On the side. This posture is more natural than the first. Therefore, it is easier to relax and sleep. It is no less useful for the spine and neck, but because of the contact of the face with the pillow in the morning you may notice a hitch, and with time, the appearance of early wrinkles.
3. On the stomach. The most unsuccessful posture according to doctors, but the most convenient in the opinion of people. In this position, the spine suffers most, in the morning you will certainly feel pain and discomfort in the back and neck. The skin of the face and the chest, which is under pressure all night, also suffers. The only advantage of this pose is that it suppresses snoring.

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

Which side to sleep correctly

If you chose a pose on the side, then the natural question arises: which one to sleep on. There is a prejudice that you absolutely can’t lie on the left side, because there is a heart there. This is nothing more than a myth and such a dream can not harm your health. The fact is that the heart is practically in the middle of the chest with an error of several millimeters. Much more dangerous in this case is to sleep on the stomach.

But if you suffer from heartburn or involuntary entry of stomach contents into the esophagus, then sleep on your left side will benefit you. This position reduces the production of gastric acid and prevents its release up the esophagus. At the same time, sleep on the right side is exactly the opposite.

Do not put your hands under the pillow, and pull them along the body. So you avoid pains and leaking of the upper limbs. If you are uncomfortable, put another pillow in front of you and hug it. Doctors for comfort are advised to put something soft and between the legs.

How to sleep on a pillow

If we are talking about pillows, then it’s time to talk about how to choose them and sleep on them. To purchase this bedding should be taken very seriously:

• give preference to natural and hypoallergenic excipients;
• 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 posture on the 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, before buying, refer to the orthopedist, who will recommend a specific option.

Most importantly, the pillow gives the body a natural position. At first, you will not feel comfortable sleeping in this position, but very soon you will get used to it and will remember your old pillow as a bad dream.

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

More details about how to sleep on the pillow, we wrote in this article.

What is right to sleep

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

Mattresses with independent spring blocks are deservedly popular, 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 of the spring are covered with an additional layer on which the softness of the product depends. If you are suffering from lumbar spine diseases, then choose holofiber or polyurethane foam. It is also recommended for older people.

It is considered the most versatile mattress of medium hardness; an additional layer is made of latex or coconut shavings. The best option would be for children and adolescents whose spine is still in the growth stage.

Hard mattresses are recommended for newborns or young children.Their filler is made of sisal or linen. It is also useful in lesions of the spine in the thoracic and cervical region.

How to sleep on "Feng Shui"

According to feng shui, it is not important what position you sleep in, but how you are located in relation to the cardinal points and how objects are placed around you. Here are some popular effective tips from the Eastern sages, which will help to sleep with high quality and comfortable:

• do not lay down feet to the door, so put the dead;
• do not sleep on the floor, in this place most negative energy accumulates;
• do not put the TV or computer in front of the bed, in the morning you will have a headache;
• separate the sleeping and working area;
• when making a bedroom, prefer muted tones, according to the sign of yin (green, blue, purple);
• portraits of relatives placed near the bed and a vase with flowers interfere with sleep;
• get traps for dreams, they contribute to high-quality and fast rash.

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

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

Example: your birth year 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 we are a man, 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 yourself not sleeping and broken, it is time to take urgent measures. Follow the advice of doctors and wise men, do not neglect your health and you will feel what real rest is.

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