One-third of your life man holds in his sleep, and if someone falls asleep as soon as his head touched the pillow, it is for those suffering from insomnia need eight hours of sleep - quite a difficult task. Good sleep - the key to well-being and appearance, and insomnia or nightmares weaken, causing irritability and even depression Depression . On the ability to sleep well and happily influenced by many factors - from the bedroom decor to diet and mood.

Why are we so need sleep?

Everyone knows that sleep is also necessary for a person, as, for example, the food, but few know why. According to research, the human body during sleep is restored after a day of activity. That dream quickly restored cells and produced the necessary hormones.

In addition to children and adolescents who need to sleep more, an adult takes an average of seven to eight hours sleep to feel. Healthy sleep involves two phases - phase of the so-called REM sleep associated with dreaming and REM sleep phase. However, this does not mean that the 7-8 hours - the norm of sleep for each person: some to sleep, only need 6 hours and others need to sleep for 10 hours, to feel in shape.

Experts identify three categories: the lucky ones who quietly sleep through the night, people who sleep badly and wake up exhausted, and those that sleep affects any trouble or change mode.

Factors that impede healthy sleep

Studies have shown that over time a person needs less time to sleep: the time that our ancestors once spent in a dream, modern man spends on vacation: watching TV, surfing the internet and so on.

Sleep disorders can be caused by several factors:

• Stress and irritation, which stimulate the production of a special "stress hormone" cortisol, which prevents sleep.
• Hyperactivity is to accumulate a deficit of sleep; In addition, increased physical or mental activity can make it difficult to fall asleep at night.
• Depression. The first sign of depression is considered insomnia that occurs at the end of the night - a premature and sudden awakening. In some cases, depression can cause daytime sleepiness
• The menstrual cycle and pregnancy that alter the production of hormones that influence the mechanism of sleep. Pregnant women, in addition, to cope with the physical discomfort in the last months of pregnancy, making it difficult to fall asleep.
• Abuse daytime sleep may make it impossible to sleep at night.
• Make it difficult to fall asleep too fat or protein-rich foods, as used in the afternoon caffeine and uncomfortable conditions - light, heat, noise, uncomfortable mattress.

Poor sleep and feel tired after waking up constantly - not normal, even if everything around is also complaining of fatigue and lack of sleep. If sleep problems are permanent (at least 3 times a week for a month) and seriously affect the life, it is necessary to consult a doctor who will prescribe the appropriate treatment - acupuncture, special techniques for relaxation, pills for insomnia. If sleep problems are not so serious and almost no effect on the daily routine, simple changes in lifestyle can help restore healthy sleep.

Healthy sleep begins with the bedroom

The bedroom should be quiet and comfortable, so it's best to give up any of bright colors and halogen lamps in favor of pastel colors, subdued light and sufficient space. If the desk is in the bedroom, it is necessary to fence off a screen.

The amount of electronics in the bedroom should be minimized: even weak waves that radiate such items due to electromagnetic fields can disturb sleep. You can not save on bedding: much better to spend a considerable amount on sheets of good quality that will last for many years.

Light and darkness distinguish day from night; why insomnia is treated with light therapy - a series of procedures involving exposure of the patient's bright light from a lamp simulating daylight. Light therapy helps strengthen the association of darkness with time to sleep.

Pledge of good sleep - complete darkness: the closed eyelids are not able to completely isolate the light. Getting ready for bed, close the curtains, remove all electrical equipment with phosphorescent surfaces, and rose up in the night to avoid glare.

It is also an important guarantee of healthy sleep - silence that even soft sounds can disturb sleep but not awaken. Owners of apartments, with windows facing the busy streets, you can draw attention to special soundproof windows and soundproof covering for walls, floor and ceiling. The cheapest option - the minimum threshold of sound, such as a bookshelf or closet.

You also need to consider how important the bedroom a fresh cool air. It is believed that the temperature in the bedroom should not exceed 18-20 degrees Celsius. The bedroom must be aired daily, providing fresh air.

Healthy food - a pledge of restful sleep

One of the basic rules prohibits suffering from insomnia consume refreshing beverages such as tea or coffee after 3pm. The caffeine in tea, coffee and some energy drinks and artificially stimulates activity and reduces fatigue. Caffeine acts immediately, but its effect is felt for 5-6 hours after drinking the beverage. The more tea or coffee drink person, the more caffeine remains in the body. That is why in the afternoon from the use of such drinks should be abandoned - or change them to decaf.

Eat human food also has a significant impact on the quality of sleep. You can not go to bed hungry, otherwise there is a risk to wake up in the night with stomach rumbling with hunger. However, too much eating shortly before bedtime is not recommended because the large amount of energy required for digestion, sleep harms. It is estimated that between dinner and bedtime must be at least two hours.

In no case can not drink alcohol before going to bed: even small amounts of alcohol alters the mechanisms of sleep.

Some foods contribute to healthy sleep. Among them - foods high in tryptophan, vital for the human amino acid, which is used to produce serotonin. Source tryptophan - bananas, dairy products, rice, lentils, corn, ginger. In addition, the indispensable assistant for those suffering from insomnia - flour products, which have a kind of calming effect.

Traditional recipes

Traditional recipes of struggle with insomnia, despite its age is always effective.

• Hot milk with honey The benefits of honey: tasty recovery . Milk - one of the products most rich in tryptophan, and honey - an indispensable source of sugar.
• Herbal tea. There are many plants that contribute to healthy sleep: chamomile, valerian, passion flower, hawthorn, hops. Effective herbal tea can be found in any drugstore.
• Dark chocolate with almonds. The combination of cocoa, sugar and dried fruit - a great way to stimulate the production of serotonin and melatonin. A piece of dark chocolate will go back to sleep after waking up in the middle of the night unexpectedly.
• Onion soup. The onion contains special calming substance quercetin, which is due to the sedative properties of the bow was used as a means to combat insomnia in ancient Egypt.

Exercise and sleep

With frequent sleep problems from too much exercise or any activity that requires the work of the body or the brain, it is better to give up after 7pm. Not the best thing - video games, the Internet and TV: they increase the body temperature and stimulate brain activity. Before going to bed is best to do something relaxing - for example, read or listen to relaxing music.

Forget about problems

Problems at work, in the family scandals and strained relations with family - a source of constant stress, which is often the main cause of sleep problems. About an hour before bedtime must seriously think about everything that bothers - and after that out of my head all the problems until tomorrow.

Separate tomorrow's problems by tonight to help yoga, breathing exercises, and even just a few minutes of meditation Meditation and women's health   before bedtime.

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