8 Rules of Healthy Sleep

Here are the basic eight rules which help you feel fresh in the morning, and through the day will be brisk. You can also avoid the temptation to nap after lunch. Most of this this happens when you do not get enough sleep at night.

1. Strive for a quality of sleep.

Each person needs different amounts of sleep. Someone sleep for 5 hours and it is enough, and some feel relaxed only after 10 hours of sleep a healthy full. So do not aspire to sleep longer, if your body does not require it. Many people are familiar with the feeling that they have slept too long. This feeling is accompanied by general tiredness, mild headache, apathy. All these arise because the body finally can have a good sleep, and ready for performance, and you continue to sleep. Adult for healthy sleep enough 7-9 hours a day, but again we repeat that the sleep of everyone is very individual.

2. Try to go to bed at the same time everyday.

When most of us are going to work, we get up at the same time, so it will be easier to do on weekdays. Try to sleep through the week at the same time, even on weekends. Try "program" your body for sleep. For example, do light exercises or drink tea before bed. The body will get used to that after these actions, he can relax and rest. Tea party or gymnastics will be a signal to your body, that "it is time to sleep."

3. Exercise regularly.

You do not need to exhaust your body with heavy exercise. In the modern era of mobility and globalization, our body gets enough exercise. If before our ancestors walked, and now we go on transport, if before we went to our friends to learn about their health, and now we just call them. Our body is programmed for a certain amount of physical exertion. Therefore, if you want to feel cheerful, do gymnastics everyday. If you do it just before bedtime, simply pull the muscles.

4. Take care of the comfort of your bed.

If your mattress is too small, too tall, soft or hard, you will be uncomfortable sleep on it. You need to choose a mattress that will support the spine during the entire time sleeping. But most importantly – it's a pillow. Take responsibility when you choice of pillows. If you sleep on your pillow, which does not suit you, then during sleep cervical vertebrae are in an unnatural position for them, the muscles of the upper back and neck are tense, blood flow to the brain is delayed and incomplete, since the problems with headaches and chronic fatigue.

5. Choose comfortable clothes for sleeping.

Clothes should not be fitting and should not interfere with the movements. The best option – if the clothes are made of natural fabrics, of cotton or linen. Wash your clothes to sleep not less than twice a week. In winter you can wear socks, but make sure that they are not pinned down movements.

6. Ventilate your bedroom before you are going to bed

Make sure that the air was fresh in the bedroom. Always ventilate the room where you sleep. In the summer, use air conditioning and in the winter use a humidifier. The optimum temperature for a sleep 70-74 F. You need to clean the dust in the bedroom, as often as possible. All the furniture in the bedroom should be rubbed with a damp sponge, do not store in the room where you sleep unnecessary figurines, vases, figurines. They collected a lot of dust. Flowers should be plenty, because they provide the oxygen saturation of your bedroom.

7. Limit consumption of alcoholic beverages

Do not drink alcohol before you are going to bed. Alcohol can cause drowsiness, but will not give you the opportunity to sleep. You'll wake up at the night, and get up in the morning with a heavy head.

8. Do not eat before you are going to bed.

When your brain is resting, abundant, and particularly fat foods will cause your digestive system to work. The digestive system does not give you the opportunity to sleep. But on the other hand, going to bed on an empty stomach is not quite right. Before bedtime it is desirable to eat something light: low-fat cheese, vegetable salad, fruit.