To fully restore strength and ability to function, any living organism needs rest. The best rest comes from sleep.
Sleep is a state of complete rest in the body, which usually occurs at certain intervals and is accompanied by a decrease in the intensity of many physiological processes. .
A number of significant changes occur in the human body during sleep:
- the excitability of the nervous system is significantly reduced and the person stops reacting to the action of ordinary external stimuli, such as light, sound, etc.;
- consciousness turns off;
- motor activity is completely inhibited, muscle tone decreases, and blood pressure decreases.
During sleep, cells of the cerebral cortex replenish their chemical composition and thereby restore lost performance.
Sometimes, due to various reasons, sleep disturbances may occur. One of the most common disorders is insomnia. As a rule, it occurs with nervous fatigue, strong negative emotions, and anxiety. Insomnia can also occur as a result of eating a large meal at night, as a result of excessive coffee consumption, increased physical activity before bedtime - running, intense physical labor.
If a person excites his brain with intense mental activity on the eve of sleep, then insomnia can also develop.
To avoid suffering from insomnia you need to:
- pay attention to your lifestyle, whether he is mobile enough, whether he has to be physically active enough, also pay attention to the duration of sleep for those who sleep until noon and for those who find it difficult to fall asleep in the evening;
- refuse physical labor and intense mental activity in the evening;
- avoid drinking alcohol in the evening;
- do not smoke at night;
- do not drink a lot of liquids before going to bed, especially strong tea, coffee and cocoa, do not eat chocolate before going to bed;
- do not watch films that excite the nervous system (horror, detective stories, etc.) before going to bed;
- do not think about disturbing things, do not solve problems that have arisen;
- do not make plans for the coming day, think about these plans a little earlier;
- if you still have difficulty falling asleep, it is recommended to take a warm bath - it relaxes and soothes.
If you have insomnia, you do not need to immediately resort to sleeping pills. Just a few drops of alcohol tincture of valerian or 0.5 cups of warm water with 2 teaspoons of natural honey dissolved in it can help. To ensure deep sleep and provide the body with complete rest, we recommend:
- sleep on a wide bed - at least 90 cm per person;
- give up feather beds and sleep on hard things - this is very useful for the spine, as it prevents the early development of osteochondrosis;
- choose a pillow that is comfortable for you;
- cover yourself with a light blanket;
- it is better to sleep on the right side;
- in the warm season, sleep with the window in the bedroom open, and in the cold season, it is enough to open the window in the nearest non-living room (in the kitchen, living room);
- do not place the bed near a window, otherwise you may catch a cold;
- Ensure free nasal breathing at night.
We are glad if our tips will help you avoid insomnia and ensure deep, healthy sleep so that every morning is good for you.
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