8 ways to regain full sleep
Studies show that today everyonethe third person suffers from lack of sleep. This is a disappointing trend, because lack of sleep worsens memory, makes us more nervous, distracted and even causes obesity. How to regain a full night's rest and improve well-being, scientists Ray Kurzweil and Terry Grossman in their book "Transcend" tell.
Recommendation # 1: Realize the importance of sleep
Work all night long to pass the project -self-destructive occupation. Most people need to sleep at least 7-8 hours. Lack of sleep can lead to an increase in body weight due to changes in the level of the hormone leptin. With a lack of sleep, the risk of heart disease increases. Result of lack of sleep can also become oppression of immunity, which contributes to the development of cancer and other diseases.
In addition, during the experiments it was found thatpeople who were able to fully sleep after learning a new task, showed better results during tests for its implementation than those who did not sleep well. Sleep helps us in evaluating new information and processing our experience, so it's better to postpone an important project in the morning.
Recommendation No. 2: eat right
From time to time we all do not sleep on differentreasons, including from a disorder of the gastrointestinal tract. If you follow the recommendations for proper nutrition, your general well-being will improve, digestion will return to normal, and you will sleep better.
Drink 8-10 glasses of plain water a day. Give up sugar, reduce the intake of saturated fats and refined carbohydrates. Limit the amount of calories that you get during the day.
Recommendation number 3: go in for sports
Physical exercises have a beneficial effect onnatural sleep cycle. If you have difficulty sleeping, increase the aerobic load, but remember that you should not exercise just before bed.
Aerobic load releases endorphins - natural chemical compounds that reduce stress levels. Namely, he, as is known, is often the reason for lack of sleep.
Recommendation # 4: Avoid stressful situations
Try to effectively manage your time. One of the reliable ways to get stressed and lose sleep is to take on overwhelming obligations and fill out your schedule to the fullest. Think about how to make a reasonable plan for every day. Spend time only on priority matters. Learn to say no.
Take care that there are people in your life withwhich you could openly and without embarrassment talk about your dreams, doubts, hopes and fears. Conversations about the inmost things with those who are trusted and who are worried about you can lead to the most serious and significant events in your life. Among other things, it is a powerful remedy for stress.
Recommendation # 5: relax before bedtime
Develop and practice a culture of going to sleep. This means that in the late evening you need to reduce your activity and do something relaxing, for example, read or take a bath.
Solving a difficult task or listeningExciting music is not the best way to end your day. The most suitable is some routine. In addition, you can perform various relaxation exercises. For example, deep breathing will help reduce anxiety and calm down before going to bed.
Recommendation No. 6: less caffeine
Often the problem of lack of sleep is tried to solve withusing a lot of caffeine in the morning, and thanks to this habit today we are dealing with a generation of nervous, but still tired people. If you do not sleep well at night and use caffeine to survive the next day, it can stay in your body until evening and spoil the next night.
In a small amount, caffeinebeneficial effects, helping to focus, remain vigilant and overcome fatigue associated with stress. However, large doses of caffeine can cause serious addiction and lead to unpleasant consequences.
Recommendation No. 7: Find out if you are suffering from sleep apnea
This is a common condition in whicha person in a dream temporarily stops breathing, is one of the most frequent causes of poor sleep. Nighttime episodes of apnea (literally "without air") increase the risk of increased blood pressure and heart disease. During an apnea attack in a dream, a person can suffocate, although often it is asymptomatic.
In people with moderate or severe sleep apneathe frequency of seizures varies from a few tens to hundreds per night. This disease affects many of those who often snore. Detecting apnea will help in the center of healthy sleep. Excessive body weight contributes to the appearance of sleep apnea - that is why weight normalization can become one of the solutions to the problem. Another common method of treatment - CIPAP-therapy.
Recommendation No. 8: Consider the possibility of taking natural food supplements
A good night's sleep is facilitated by:
L-thianin is a substance in the tea that helps to relax.
Gamma-aminobutyric acid (GABA) is a neurotransmitter and mild natural sedative. It is recommended to take GABA 500-1000 mg before bedtime.
Melatonin is a natural hormone that controls the biological clock of the human body.
Sleep is essential for our mental and even physical health. And a dream is one of the priceless pleasures in a person's life. Do not deny yourself in it. Pleasant dreams!
