Russia (bbabo.net), - Insomnia is a common harbinger of health problems. Alexander Goryachev, a methodologist at the Center for Public Health and Medical Prevention of the Krasnodar Territory, spoke about the basic rules of healthy sleep and how to learn how to get enough sleep.
- To begin with, an adult needs to sleep about seven to nine hours a day. However, not only its duration is important for quality sleep, the doctor said. - Scientists say that healthy people should fall asleep within 10-15 minutes. You should adhere to a clear regimen and go to bed at the same time - preferably no later than 22.00-23.00.
To avoid difficulties with falling asleep, you need to relax. No need to solve important issues in the evening, listen to loud music, play computer games, one or two hours before bedtime you need to turn off the TV and put your smartphone aside. It is better at this time to take a relaxing warm bath with essential oils, turn on light compositions or sounds of wildlife, take a walk in the fresh air.
The last meal should be taken two to three hours before bedtime. At the same time, it is better not to eat fatty, spicy, fried foods at night. Preference should be given to vegetables, dairy products, oatmeal or dried fruits. Also, do not abuse during the day drinks containing caffeine (including black tea).
- If you are a lover and connoisseur of coffee, you should drink it six to eight hours before bedtime. And especially do not lean on alcohol. Many believe that it helps to fall asleep. However, frequent drinking leads to insomnia, anxiety and nightmares, the doctor added.
By the way, although the airy feather bed is associated with a blissful sleep, in reality it has nothing to do with it. An excessively soft bed contributes to impaired circulation of the spinal cord, pinched nerve endings, and incorrect position of the spine. Therefore, the mattress should not be too high, not soft and not too hard, covered with wool. It is necessary to select the degree of rigidity of the mattress, based on the characteristics of the person's complexion. The ideal mattress is one that rests against all the curves of the body, leaving no gaps.
The pillow should not be used very high. If you can't sleep with a neck roll (which experts call the best option for quality sleep), buy a pillow that will compensate for the distance from the bed to your ear, making the spine line even along the entire length. In addition, the pillow filler must retain the shape of the head and not spring back.
It is recommended to sleep in the dark, because only then the brain produces the sleep hormone melatonin. Use a sleep mask or curtains that block out light. Night pajamas should be loose, made of light natural fabrics (cotton or linen), and should not cause discomfort.
And it is best to sleep in a room with good humidity (at least 50 percent) and a temperature no higher than 20 degrees Celsius. Before going to bed, you should ventilate the room. If you are cold, take a warm blanket. But in the cool you will get enough sleep even with the minimum duration of sleep, and in the morning you will be cheerful and positively minded.
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