Just how important is health enough sleep, they know almost everything. But the number of people suffering from sleep deprivation systematic, is not reduced. Many people familiar with the situation when, after spending eight to nine hours in bed after waking up again, you feel tired and frustrated. Doctors say that by such states can be eliminated once and for all - you just learn how to sleep.

An adult sleeps an average of six to eight hours a day, but the range of possible changes in the duration of this is quite wide - from four to ten hours. If there are a variety of sleep disorders, it can last for a few minutes and several days. The biggest need for proper rest in newborn infants: they can sleep up to sixteen hours a day. But in the elderly, as a rule, it is reduced to a minimum, and it is enough for four to five hours.

Sleep not only provides the body needed rest, but is a necessary prerequisite for the successful course of metabolic processes. As is known, at this time produces a so-called growth hormone. In addition, it restores plasticity of nerve cells is their oxygen saturation, activated T cells, enhance the body's resistance to colds and viral diseases and strengthens the immune system as a whole. Sleep a person always cheerful, energetic and looks good.

In the open air

It is recommended to go to bed no later than twenty-two hours. The most robust and useful sleep usually necessary period of time from two to four hours of the night, so to be awake in this period is highly undesirable.

The body should also rest, and muscle and tissue - in a state of relaxation. Sleep in a traditional fluorescent clothes they will not give such an opportunity, and preferably put to bed the most stripped. An exception is the special clothes to sleep - nightgowns and pajamas, made of soft-touch natural fabrics, soft and does not restrict movement.

In the room to sleep should not be too hot or stuffy. It is advisable to sleep with an open window, providing a continuous supply of fresh air into the room. The ideal temperature for the bedroom - eighteen to twenty degrees Celsius when semidesyatiprotsentnoy humidity.

At night, highly undesirable to get involved in a hearty meal. The last meal is optimal to spend at least two hours before bedtime, and do not eat spicy and fatty foods. You should not drink or tonic beverages such as black tea, coffee, orange juice and so on. But the glass of warm milk do a good job, but with the proviso that he had been drunk for about a couple of hours before bedtime.

On the east or north?

With the fashion for feng shui in Russia and the tradition came to sleep with a certain focus on certain parts of the world, although still in the middle of the twentieth century, for example, she almost nobody attached much importance. However, in the eastern countries it has long been accepted to go to sleep head to sunrise, in the West - to the north. Modern scientists explain this curious pattern of the fact that our planet is in fact - a huge magnet, and its field lines stretching from north to south. The body of a man is resting under their direct influence. The researchers found that grown weak from fatigue person seeks to stay in a dream head to the east, and after such a vacation is almost completely restores their life potential. And head to the north are usually laid by those who before going to bed in a state of extreme excitement.

The optimal posture for sleep is considered to be the position at the back - it is better to rest the spine and back muscles. Too voluminous and soft pillow is useless overkill, since it only contributes to poor circulation of the spinal cord and increased intracranial pressure. Do not neglect to regularly take advice before going to bed bath or shower: the flow of water not only washed away the accumulated fatigue of the day and contribute to overall relaxation of the body, but also help to clean up the emotions.

Svetlana Usankova

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