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 Did you know that on, we slept well or not depends on our appearance and overall for the whole day?
As we all know, a healthy sleep - is the key to our health and beauty. However, the rhythm of megacities often disrupts our natural biorhythms: go to bed late, not enough sleep, or poor sleep, etc. These "bad night habits" are contrary to the law of nature: "The sun has set - the whole nature freezes, you need to reduce activity and go to bed."
We go to bed with the sunset
According to scientific research, beginning at 9 pm, our nervous system relaxes. If you are at this time is active, your nervous system may become exhausted (according to the researchers this happens after 2-3 years of such practices), which often leads to a number of different diseases. This applies especially to those who work the night shift. If you still can not give up this work, then at least get some sleep before 2 am, if possible.
We go to bed at one and the same time
To sleep well at night and feel sleepy and "weakness" in the afternoon, you need to always go to bed at about the same time. Your body gradually gets used to wake up and fall asleep in a strictly defined time intervals.
We get up, meeting the dawn
Ironically, the early rise is very useful for the organism. According to research scientists, sleep after 8 am bad, since there is a backlash 24-hour rhythm and nervous system begins to break down.
Interesting!
In the morning the peak levels of immune cells at 2 levels of growth hormone peaks in the afternoon - the maximum level of hemoglobin. At 16:00 the maximum body temperature, pulse rate and blood pressure, 18:00 is displayed as quickly as possible from the body fluid, at 21:00 just below the threshold of pain and so on.
Many sleep - is harmful
We have enough for a good rest 7-8 hours of sound sleep. However, depending on the age, constitution or health condition, the number of hours may vary. If your "sleepy" period is much higher than this figure, it is likely that your pace of life just drains you, so you must try to change it.
Important!
"If you're going to go to bed, you have to prepare for bed. If you do not finish it, you will not be able to concentrate on the dream "- recommends Dr. Magdy Soliman, Professor of Neuropharmacology at the University of Florida College of Pharmaceutical.
The phases of sleep
The whole process of sleep consists of four phases, characterized by different physiological activities. 4-phase cycle can be repeated several times during the night. Each phase of sleep lasts 1, 5 hours, and if we have to wake up the middle of the cycle, the whole day we will feel overwhelmed. According to recent reports of scientists from various institutes of sleep, sleep need or 1.5 hours, or 3 or 4.5, or 6, or 7.5, or at maximum output of 9 hours.
Funny!
Before going to bed is not recommended to count the money: in the eastern Psychologists believe that this enhanced greed.
How to relax before going to bed?
- Drinks and foods that contain caffeine (coffee, cola, chocolate, etc.), better to exclude the afternoon, as they are energy that can disrupt the process of falling asleep and sleeping.
- In front of the bed is better not to eat anything, and for 1-2 hours, you can easily eat. Try not to eat at night sweet as sugar, part of the cakes and sweets, can be a stimulant of the nervous system. Do not eat before going to bed and heavy fatty foods, which will be an additional burden for the body
- Before going to bed there's nothing like a walk in the fresh air. Also relax can help easily, even meditative music.
- 1-2 hours before going to bed should be, if possible, stop doing the hard work, and mental and physical, as it is also a kind of stimulant. Also, do not watch movies and aggressive negative news.
- Carefully read the instructions to the drugs you are taking, or ask your doctor about their side effects. If the drug has the ability to disrupt sleep, the doctor can replace an analogue or adjusted while taking the pills.
Good night!
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