The basics of healthy sleep

 

 The basics of healthy sleep


Healthy sleep is a guarantee of vigor, good physical condition, health and energy. At this time, tissue regeneration is activated, the production of hormones necessary for normal life. 


Chronic lack of sleep can lead to the following consequences:

  1. Poor memory and decreased attention.
  2. Irritability and depressed emotional state.
  3. Decreased immunity.
  4. Premature aging, deterioration of the skin and hair.
  5. Increased risk of obesity and cardiovascular disease

How many hours do you need to sleep per day?

 The duration of healthy sleep is a purely individual thing. Someone gets enough sleep in 6 hours, while 9 is not enough for someone.

The average standard is considered to be 8 hours a day. Sleep for more than 10 hours is believed to be as harmful to the body as sleep deprivation. Therefore, experts recommend allocating 7 to 9 hours for a night's rest.



10 rules for healthy sleep

  1. Do not eat 3 hours before bedtime.
  2. Be active during the day, walk more, and exercise regularly.
  3. Air out the room in the evenings.
  4. Observe the regime.
  5. Eliminate surrounding irritants. Try to get rid of side noise and glare.
  6. Keep your bed tidy, change your bedding regularly, at least once a week.
  7. Try to sleep naked. The body will breathe and the quality of sleep will improve.
  8. Get out of bed with the first alarm.
  9. Sleep on your back. In this position, the internal organs are not pinched, they work better, and sleep becomes stronger.
  10. Use bed linen made from natural materials only.
  11. Before bed, take a warm bath with your favorite essential oil (lavender, orange) and drink herbal tea.




Additionally, you can try meditation.




Goodnight!

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