Basic rules of healthy sleep
- Арклауд Арклауд
- Jul 28, 2023
- 3 min read
Physical, emotional and mental health depends on the regularity and quality of sleep. Sleep helps the body to recover after a stressful day, improves mood and increases our efficiency. In turn, lack of sleep leads to fatigue, stress and memory impairment. Compliance with the basic rules of healthy sleep is a step towards a more harmonious and happy life.
Stages of sleep
Sleep consists of several stages that repeat cyclically throughout the night. Depending on the stage of sleep, different areas of the brain are activated. There are 2 main stages:
slow sleep (Non-REM);
rapid sleep (REM).
Lack of rest harms the body both in the short term and in the long term. The sleep mode goes astray, as a result concentration of attention decreases, memory deteriorates. In addition, you constantly feel tired, productivity drops, depression gradually develops. If the rest is regular and high-quality, then you will feel uplifted and cheerful throughout the day.
What factors prevent us from getting enough sleep?
In today's world, more and more people face the problem of insomnia. According to the World Health Organization, more than 30% of the world's population experiences regular difficulties with sleep. Let's consider several factors that can prevent us from getting enough sleep.
Fast rhythm. Endless tasks, work, stress, excessive use of gadgets - all this leads to sleep disturbances.
Excessive load. Overtiredness can disrupt sleep patterns and cause problems falling asleep.
Violation of the day regime. The lack of a clear sleep regime, work schedule, and diet always negatively affects sleep.
Health problems. A number of physical problems, such as chronic pain, restless legs syndrome, apnea can interrupt sleep.
Gadgets. Using a smartphone, tablet or computer before going to bed has a negative effect on the production of melatonin.
Basic rules of healthy sleep
There are a few tips to help you sleep soundly and with maximum benefit.
Schedule of the day. Try to go to bed and wake up around the same time every day, preferably before 11pm. This regime will help you to maintain the correct biological rhythm and improve the quality of sleep.
Comfortable conditions. Provide a cozy and calm atmosphere in the bedroom. Turn off all electronic devices, as the cold light from screens can make it difficult to fall asleep. Choose a calm color scheme for decorating the room, and also adjust the temperature in the room.
Light dinner. A heavy meal before bed can disrupt sleep. Try to eat light meals for dinner, avoiding the use of caffeine, hot spices and alcohol.
Physical activity during the day. Regular sports help improve sleep. But try to finish training no later than 2-3 hours before rest.
Relax before bed. Create rituals for yourself, such as reading a book, listening to calm music, or meditating. Avoid thinking about work or troubles before going to bed, as this can prevent a restful sleep.
No gadgets before bed. In an hour, turn off all gadgets, because blue light disrupts the process of producing melatonin, which regulates sleep cycles.
Forget the cold shower. You should not take a cold shower before going to bed, leave this procedure for the morning. In the evening, give preference to a warm bath or shower.
Comfortable sleeping place. The sleeping place should be level, and the stiffness of the mattress should correspond to your age and weight. Also pay attention to the shape and height of the pillow, as well as the composition of the blanket and bed linen.
Form healthy habits and follow the rules of healthy sleep to ensure you get an effective rest. Remember, quality sleep is the basis of our health and well-being, so don't neglect it.
The best positions for sleeping
The position in which you sleep has a significant impact on the quality of sleep. Let's consider the most successful poses for rest:
On the back. The best posture for spine health. In addition, this position ensures the correct position of the head and neck, which reduces the risk of developing chronic pain in this area.
On the side. This position is useful for those with spinal problems. It is also the best option for pregnant women, as the pose helps to improve blood circulation and reduce the load on the heart.
Beyond the embryo. In this position, a person twists into a ball, which resembles the position of a child in the womb. It helps calm the nervous system, reduce stress and improve digestion.
It is not recommended to sleep on your stomach. Long sleep in this position can cause additional stress on the cervical spine and cause back pain.
Healthy sleep is the basis of good health
The quality of your sleep directly affects your health, mood and productivity throughout the day. During rest, the body recovers, the brain processes the received information, and the emotional state stabilizes. So try to follow the rules of healthy sleep and create comfortable conditions in the bedroom.
May your nights be restful and restorative, and your days full of energy.
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