Thoughts do not give a good sleep, the body can not relax, difficult day asked a lot of problems which disturb the night. Such a condition familiar to many. How fast asleep, in the morning to get fresh and healthy?

Recipes for healthy sleep

The fact that every man is such that he needs to sleep a few hours a day, they know even small children. This dream should be full, in which the body and muscles are completely relaxed. During the night the body has time to get rid of toxins that morning person does not feel overwhelmed. Scientists believe that the modern citizen needs sleep for seven to nine hours a day to sustain the intense rhythm of the day. Any lack of sleep after a couple of weeks is reflected in the appearance, it affects depression and disease.

Recipes Healthy sleep begins with the preparation room: the walls and ceiling in the bedroom should be quiet, pastel colors, this room does not have to work the TV and the computer, it does not place mirrors. The windows in the bedroom best curtain so that the street light and noise do not interfere with tranquility. Before going to bed the bedroom should be aired, it is better to sleep with an open window, even in winter. The optimum temperature for healthy sleep - plus eighteen degrees.

Ample food at dinner can prevent rapid fall asleep: the stomach must rest at night, heavy evening meals it is contraindicated. Before going to sleep, you can take a warm shower or bath with aromatic oils of lemon balm or mint or a decoction of the same fragrant herbs. The temperature of the water bath should not exceed thirty-eight degrees, a hot or cold water will disperse sleep and cheer.

Comfortable pajamas or nightgown made of natural fabrics and clean linens and comfortable contribute to the rapid fall asleep. This blanket should not be too warm and heavy, and the pillow - high and soft. An hour or two before bedtime can drink a cup of herbal tea with freshly brewed mint leaves, lemon balm, valerian, motherwort or glass of warm milk with cinnamon or honey The benefits of honey: tasty recovery . These drinks have a slight soporific effect.

Sports bedtime can disrupt the daily routine, cheer and unsettle. It is best to carry out training in the morning and afternoon. Evening viewing disturbing news or horror movies, thrillers can be harbingers of insomnia. Any exciting products - coffee, tea, chocolate, oysters, alcohol can cause insomnia. In the evening of that food should be discarded completely.

Way to quickly fall asleep

Account sheep. Old antiquated way has a unique performance: the monotonous account, which does not need to be of the same population in a flock, helping to calm down and relax. Knocks from the account at the same time useful: perfectionism in this case, only harm.

Non-durable meditation Meditation and women's health   help you quickly fall asleep. If you have no experience of these meditations can be found online with the text record. This is usually in the middle of recording a person plunges into a sound sleep.

Reading at night. Lightweight women's novel, old-fashioned fairy tale or a new entertainment magazine with a small font, or some abstruse textbook, which is difficult to understand something, can help to fall asleep quickly.

Classical music. Plays Tchaikovsky, Mozart's "Dreams" by Schumann, "Morning" by Grieg, "The Blue Danube" by Strauss, "Barcarolle" Offenbach's "Valse Triste" by Sibelius, "Songs without Words" by Mendelssohn and many other works of great composers have soothing properties.

Yawning. Induced by artificial means, yawning, as a reflex of sleep, it helps to quickly relax and fall asleep. Thus it is necessary to close their eyes to sleep and get ready to stop all thoughts. Samozasypaniya formula is simple: "Stop thinking, I sleep."

It is interesting

In ancient times, many peoples of the world there was a so-called "bloodless" torture, when people are not allowed to sleep in every way, with people a day was ready to give everything for a few minutes of sweet sleep.

Scientists have found that the cause of insomnia, depression Depression   and nervous overstimulation is the lack of vitamin E tocopherol has antioxidant properties, is found in milk, eggs, butter and vegetable oil, cereals, liver, meat, avocado and nuts.

According to legend, King George III (1738-1820) suffered from insomnia. The best way to get rid of her, he thought scented pillow stuffed with dried herbs: rose petals, rose, leaves currants, cherries, mint, hawthorn and valerian, oregano and pine needles. This fragrant pillow was prepared to suffer from porphyria king and his servants, and stored in a special bag, so as not to lose valuable gifts of land flavors.

Jeanne Pyatirikova

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