TOP 14 healthy sleep rules for a successful and productive activity

Hello dear blog readers! Healthy sleep is a guarantee of beauty, youth and successful activity, because it is difficult to work when you feel tired and there is only one desire — to relax. Today I will reveal to you the secrets of how to get enough sleep and gain strength.

Stages

slow phase. Lasts approximately 90 minutes, and begins immediately after falling asleep.

• The half-sleep stage is a drowsiness loved by many. A person is not yet sleeping, but is no longer awake, he can even hear what is happening in the room, as if observing at that time hallucinations related to the experiences of the day.
• The superficial stage is 20 minutes, during this period the body temperature drops, the pulse and other processes in the body slow down.
• An interesting period between the deep and superficial stages is so short that many scientists do not emphasize it much.
• Deep. The duration is approximately 10 minutes, but during this time a person manages to view dreams, and, by the way, even talk, sometimes walking around the room is observed. Waking up during this period is almost impossible, but if you make a lot of effort and still do it, you will stumble upon a wave of irritation and anger. And by the way, nightly conversations or walking in the morning are completely erased from memory.

fast phase duration is approximately 20 minutes. Have you ever noticed that the pupils of a sleeping person run from side to side and the body twitches? And if you wake him up, will he be cheerful and cheerful, retelling what he just saw? And I saw a lot, because it is during this period that a person observes the most vivid and memorable dreams that capture the emotional sphere.

Top 14 rules

1. How to wake up refreshed

The phases of sleep alternate with each other, moreover, smoothly flowing from one to another. Therefore, a person can go through about 5 full circles during the whole night. And this information will help us to calculate exactly what time it is necessary to wake up in order to wake up alert and rested. After all, if the alarm goes off at a time when we will be in a slow — a feeling of weakness and fatigue will then haunt the whole day. Therefore, it is important to «catch» the fast phase. And if the total duration of one is 1 hour 20 minutes. — 1 hour 30 minutes, then it is easy to calculate the fast one later, you just need to know the time, what time you will go to bed, and approximately what time you will get up. If you develop an accurate schedule, then you will always be in a great mood and energetic.

2. How to sleep better

If, after a hard day’s work or stress, you toss and turn in bed and cannot close your eyes, try eating a spoonful of honey, it will relax the nervous system. Experts also recommend applying a couple of drops of essential oil to the hair, preferably juniper or ylang-ylang, mixed with grape seed oil. The main thing is not to overdo it so that your head does not hurt, in principle, you can choose the oil to your taste so that you enjoy the aroma. Refrain from cold showers, it activates instead of relaxing. Warm water and calm music will help you relax. Also, while you soak in the bathroom, open the window in the room to let in fresh air.

3. What time is better to go to bed

The most important rule: “You should not go to bed on the same day when you need to wake up,” and then in the morning you will be alert and energetic. This is the mistake many people make, because for a full recovery you need to sleep at least 8 hours, so try to go to bed at 23:00 at the latest. In extreme cases, you will disrupt the daily biorhythms, and this will lead to insomnia, chronic fatigue and even prolonged depression. You can learn more from this article.

4. When to get up in the morning

I think many people have a dream during the working week, or even a plan: “On the weekend, I will lie in bed all day and do nothing.” This is a great desire, to gain strength, to recover, especially after the fast pace of city life, you want slowness and lack of obligations even for a day. But what about when the alarm rings? I think you are aware that promising yourself to get up in 5 minutes is a trap, lingering and threatening to be late for work. Remember, you need to get up immediately after waking up, even if you opened your eyes earlier, an hour or two. The body itself “caught” the right moment in order to maintain vigor and activity, listen to it. Extra time will no longer saturate you, but will only complicate the process of awakening.

5. Proper bed position

Remember that the earth’s crust emits electromagnetic waves? What about the human brain? It is written about it here. So, in connection with this information, there is a theory that the directions of electromagnetic waves must coincide, then a person can not only have a good rest, but even be cured of various diseases. And so that they match, place your bed in the room so that its head is directed to the north or east.

6. What not to do before bed

Before going to bed, in no case do not check the mailbox, social networks and news on the Internet. It is addictive, and you do not notice how time flies, which threatens insomnia. The same applies to the TV, especially if there is a bad habit of sleeping under the flickering of the screen.

7. Bed linen

Buy new underwear, whether cotton or silk, the main thing is that you feel comfortable and cozy. Such a positive attitude will positively affect the quality of rest. And remember, you should change your bed at least once a week, because the negative energy accumulated on it will cause nightmares and discomfort, and I don’t think you need skin irritation either.

8. Start living a healthy lifestyle

After all, what would be the point of following the recommendations to have a healthy sleep if you missed a couple of glasses in the evening or allowed yourself coffee with a cigarette? Alcohol at first gives relaxation, a person falls asleep, but then ceases to act, which provokes awakening or a superficial, restless drowsiness. An integrated approach to this issue is needed, so I recommend that you read the article about a healthy lifestyle..

9. Eating before bed

2 hours before the rest, it is forbidden to eat food, especially spicy or salty. Instead of slowing down in some and activating other processes, the body has to additionally digest food, restore water balance, and so on. If you feel hungry and cannot resist, then at least drink a glass of kefir, fermented baked milk or milk, and immediately go to bed, while saturation is still noticeable.

10. Try to go to bed without underwear

And even more so, clothing that squeezes and presses, restricts movement. If the room is cold, opt for an extra blanket rather than pajamas.

11. You don’t sleep much

Do you know such folk proverbs: “The more you sleep, the more you want to sleep”, “Whoever sleeps a lot, he does not work well”? And it’s not for nothing that they exist, if you exceed the norm of rest, the result will be the opposite. Instead of cheerfulness and freshness, irritability, lethargy and lethargy.

Everyone has their own indicators, for someone 5-6 hours are enough, for someone even 9 is not enough, therefore, if you know how much time it takes for you to feel an energy boost after waking up, then try to continue to adhere to these limits. On the weekend, try to increase the duration quite a bit, by a maximum of an hour, otherwise you will have to rebuild the whole working week and be tired every morning.

12. You can only sleep on the bed

Set rules for yourself and your family: never turn the bed into a place for work or entertainment, up to reading books. You can only make love and sleep. Everything else is on the sofa, at the desk, in the living room and wherever it is convenient. Otherwise, you will interfere with the natural processes of relaxation, preparation for rest when you enter the bedroom. This is usually done by people who work remotely.

Resist the temptation to climb into bed with documents and a laptop, get comfortable and give yourself over to work processes. Making love is allowed only because it causes a surge of endorphins, hormones of joy, after the release of which, the body relaxes.

13. How to sleep better

Too soft mattresses and high pillows disrupt the blood supply to the human spinal cord, various internal organs and, in general, lead to pinched nerves. The surface must be firm, and if possible, completely discard the pillows. This method, by the way, prevents wrinkles on the face and normalizes intracranial pressure.

14. Falling asleep in the evening

In the evening, as soon as you feel that your eyes are closing, try immediately and go on vacation. Because if you endure and put off until the scheduled time, this desire will pass, and then, when you get into bed, you won’t be able to fall asleep. Even if it happened much earlier, and you still had plans to watch a movie or chat, do not risk it, otherwise you will again have difficulty waking up in the morning.

Conclusion

Finally, let me remind you that there is a way to get up on your own, early, without an alarm clock, and you can learn it by reading this article. And that’s all for today, and remember: “I lost my sleep — I lost my health,” so take care of yourself and take care of a good rest. If the information from this article was useful to you, you can add a link to it to your social networks. networks, the buttons are at the bottom. For me, this will be the best gratitude and motivation for writing new articles. Bye Bye.