"In the kingdom of Morpheus": how to sleep properly

There is no healthier condition for the human body than healthy and proper sleep. At this time, our energy is accumulated and there is a restoration of vitality for the daytime. High-quality sleep is very important for the nervous system, immunity, and its lack leads to depletion of the body and exacerbation of many diseases. What does quality sleep mean and how can this be achieved in practice?

The benefits of sleep

The sleep time of our ancestors differed significantly from modern norms, since it depended on the position of the luminaries - the Sun and the Moon. We now have the opportunity to use artificial light sources and shorten the sleep period in favor of wakefulness. However, doctors insist that a person feels good, he needs to sleep for about 9 hours. What reasons do they give?

1. Lack of sleep has a direct effect on hormones that are associated with appetite control, weight, mood and ability to concentrate. Scientists say that among those who significantly reduce sleep time, there are many more smokers, heavy drinkers and obese people. The explanation is simple - while awake, many are engaged in watching TV, working at the computer and addicted to bad habits.
2. People who sleep less than 9 hours a day are more likely to suffer from cardiovascular disease. Lack of sleep leads to decreased performance, depletion of physical and mental strength, depression and emotional burnout.
3. During sleep, wounds and burns heal faster, because it is not for nothing that during illness, doctors recommend more rest, since during this period self-healing mechanisms are triggered, blood sugar levels, blood pressure and metabolism are normalized.
4. During sleep, melatonin is actively released, the lack of which leads to a decrease in mental abilities, premature aging and memory impairment.

The benefits of daytime sleep

In some countries, such as Spain, afternoon naps have long been a tradition. This is due to the hot climate, so at the hottest time of the day, workers are sent home to take a nap or two or given the opportunity to relax in a special room. This rule was adopted by other countries - Germany, USA, Japan. Even peculiar sleep capsules have been created, in which one can isolate oneself from the outside world and restore vitality. The ideal time for a siesta is between 13-15 hours.

1. Taking a nap in the daytime, a person dumps all the accumulated fatigue and his further activity becomes more fruitful and effective. This fact is also proved by numerous clinical trials, as a result of which it was found out that after sleep, people feel a surge of energy and work more efficiently.
2. High-quality daytime sleep has a beneficial effect on the cardiovascular system, endurance and general physical condition, significantly reducing the risk of heart attacks and strokes. After the siesta, the nervous tension subsides, there is a surge of joy hormones - serotonin and endorphins.
3. People who have the opportunity to take a nap during the day improve their memory and reduce the risk of possible mistakes and mistakes made during work.

The correct sleeping position

Let's take a look at the main advantages and disadvantages of sleeping positions.

1. Sleeping on your stomach is the most dangerous position. On the one hand, it will be useful for people with various digestive problems, as it helps to cope with discomfort in the intestines and stomach. But the disadvantages of this situation are much greater. During sleep, the chest is compressed, breathing becomes difficult. In addition, lying on our stomach, we put our head on the side - because of this, the muscles of the neck and back are in tension, the spine is prone to curvature. The blood circulation of the brain and all internal organs, including those responsible for the intimate sphere, is impaired. Puffiness of the face and appearance wrinkles- Another undesirable consequence of sleeping on the stomach.
2. Sleeping on the side in the "embryo" position is considered by experts to be the most physiological. By going to bed in this position, we allow our spine to get maximum relaxation. This way you can get rid of snoring and heartburn. But some disadvantages of sleeping on the side still exist - this is an extra load on the cervical spine. People with hypertension and heart disease should not sleep on their left side.
3. The most favorable, according to doctors, is the position on the back. The only contraindication for her is snoring. With the correct position, the neck and back are in a completely relaxed state, the load on the heart is evenly distributed, which is very important for hypertensive patients. In addition, we do not touch the pillow with our face, which means that premature wrinkles cannot appear for this reason.

Where to sleep with your head

According to the famous oriental teachings of Feng Shui, it is strictly forbidden to sleep with your head towards the door, because in this position we do not have reliable support as a wall, especially in the case when the bed does not have a back. Staying with your feet to the door is also not recommended - according to Feng Shui this is the so-called dead man's pose. This philosophy is supported by many elderly people, because according to Russian belief, the dead are carried forward with their feet, and a person who sleeps with his feet to the door attracts the attention of souls who have gone to another world.

Do not sleep with your head towards the window. The window here acts as the personification of air currents, they take with them the energy of a person and bring negativity and illness... This can be explained from a rational point of view - due to drafts, a person may well catch a cold or provoke an exacerbation of some ailments, so it would be more correct to place the bed in front of the window.

How to sleep properly on a pillow

For quality sleep, and the spine and neck are in the most relaxed state, it is necessary to ensure the body is in the correct position.

1. The pillow should not be too large and high, otherwise the cervical vertebrae will lift unnaturally, which can cause impaired blood flow to the brain. But a pillow that is too low will not provide sufficient support.
2. Give up the position on the stomach, this is the most unfortunate option for sleeping, when the body bends and the spine, which should be in a straight position, is strongly "twisted". If you really want to accept this position, give up the pillow altogether and replace it with a double folded blanket.
3. The height of the pillow also depends on the width of the shoulders. For example, a more "plump" pillow is suitable for a broad-shouldered man, and a thin one for a petite woman. Of course, many couples want to buy the same pillows that are ideally combined with the interior of the room, but deciding on this, you damage your health.
4. The huge Soviet pillows, which occupy almost half of the bed, are completely unsuitable for the position on the side. For this pose, choose a rectangular pillow or roller that ends near the beginning of your shoulder line.
5. For a position on your back, choose a thinner pillow, make sure that your head does not tilt back.
6. Never leave the pillow half-raised, for example, for watching TV, this can cause the development of cervical osteochondrosis.
7. Give preference to special orthopedic products that provide the most physiological body position due to the presence of a depression.

How to sleep properly on the cardinal points

Most people spend a lot of time in the bedroom - there they relax, watch TV, work at the computer and even eat, so it is very important to know the rules regarding bedding.

Adherents of the Taoist practice of space exploration argue that electromagnetic fields have a great influence on us. According to this theory, there is north in the head area, and south towards the legs, so the eastern inhabitants set the head of the bed to the north or northeast. Then, waking up, a person feels rested and full of energy.

How many hours do you need to sleep

Healthy sleep rules:

1. Try to observe the daily routine - get up and go to bed at the same time, so the biological clock will work without interruptions, and in the morning you will feel vigorous and rested.
2. According to the WHO, an adult's sleep is 6-8 hours a day, given if it is continuous. Keep in mind that it is better to sleep 6 hours without waking up than 8 hours with several breaks.
3. When waking up, do not stay in bed for a long time - there is a chance that you will fall asleep again.
4. Avoid vigorous mental activity or physical activity an hour before bedtime.
5. Create a relaxing environment in the bedroom - ventilate the room, prepare a pillow and linen.
6. Do not eat food at least 2 hours before bedtime.

What time do you need to go to bed

Natural processes occur in our body every minute, and since the internal biological clock of a person depends on the position of the Sun, it is very important to follow them, organizing the correct daily routine.

00.00 is the time when the Sun is located at its lowest point, which means that a person in this period should be in a state of maximum rest. For a full recovery of strength and energy, an adult needs at least 6 hours of healthy sleep, the best time for this is 21.00-3.00 or 22.00-4 a.m. Be that as it may, 22.00. - this is the mark that should not be neglected and go to bed later than this time.

Regular going to bed at a later time leads to chronic fatigue and decreased concentration. Psychological stress increases, blood pressure rises, appearance worsens, there is a craving for bad habits... Of course, one should not exclude the individual needs of the amount of sleep, but one should not neglect the advice of doctors, because following the recommendations, we have the opportunity to feel healthy, do a lot and work effectively.

How to sleep properly during pregnancy

Many women feel sleepy during the first months of pregnancy. This is a normal condition that goes away at a later date, while healthy sleep should last a little longer than in the normal state - about 8-9 hours.

In the early stages, when the abdomen is still small and the mammary glands have not increased, you can take any comfortable position in a dream, but over time, the inconveniences become more noticeable, discomfort arises. Already at the beginning of the second trimester, the prone position will have to be abandoned - this is not only uncomfortable for the expectant mother, but also dangerous for the child.

Lying on your back later in life pregnancy it is dangerous - the enlarged uterus presses on the bladder and blood vessels due to which the woman does not have enough air, blood flow is disturbed, hemorrhoids are aggravated and varicose veins increase, pains appear in the lumbar spine. All factors negatively affect the health of the mother and the development of the baby.

The most acceptable position for pregnant women is considered to be on the side - thus the load on the spine and heart is evenly distributed. For convenience, you can put a blanket or a special oblong pillow between your knees, which will perfectly support your tummy and will not allow you to roll over in a dream.

How to put your baby to sleep

If the sleep of an adult depends on many factors, then the child's day regimen must always be observed, regardless of weekends, holidays or other reasons.

The baby should wake up and go to bed at the same time, so as not to break the regime, it is worth adhering to the following rules:

1. Set sleep duration according to age.
2. Create a bedtime ritual. Relaxing pine-salt bath, reading books, calm, soothing music or heart-to-heart conversations - all these actions are aimed at maximum relaxation.
3. Wear comfortable nightwear for your child, such as loose-fitting pajamas. Be sure to ensure that kid washed and brushed my teeth. Ventilate the area before bed.
4. Purchase an orthopedic mattress. Stiffness should be selected taking into account the individual characteristics of the child.
5. From 2 years old, it is advisable to put the baby in his own bed, while excluding the formation of incorrect rituals - falling asleep with a bottle, motion sickness, sleeping together with parents.

How to sleep properly for a newborn

Considering that the newborn baby is in a state of sleep for most of the day, many mothers have a question about what rules need to be followed in order to ensure healthy sleep baby.

First of all, observe the following conditions:

• first you need to ventilate the room well;
• the air temperature should not exceed 20 degrees;
• the presence of the correct mattress, it is better if it is orthopedic;
• moderate humidity in the room;
• silence and dim light.

The ideal sleeping position for your baby is supine, with the arms bent at the elbows and lying upward, the legs bent and outstretched to the sides. The head should be put slightly on the side so that the child does not choke if he suddenly spits up. This position must be changed periodically to prevent torticollis. For convenience, you can put a soft diaper, and create some kind of support behind the head, for example, a headboard - so the baby will feel safe.

Possible contraindications:

• dysplasia of the hip joints;
• muscle hypertonia;
• with bouts of colic, the baby needs to be laid out on the tummy, on the back he is unlikely to sleep soundly.