“The habit of going to bed early and waking up early makes a person healthy, rich and wise.” Ben Franklin
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A high pace of life is an integral feature of the modern world. To do everything, many sacrifice their sleep. It would seem that invigorating coffee in the morning can remove the feeling of lack of sleep, but lack of sleep tends to accumulate. Subsequently, when shortening sleep time, loss of concentration, nervous strain, chronic fatigue syndrome, and many other health problems can occur.
To avoid diseases, you must follow the rules of good sleep.
The undoubted benefit of sleep is the ability to effectively restore strength, to draw the necessary reserves for daytime pastime. A calm, high-quality sleep allows you to restore cells of the central nervous system, is a powerful prevention of many diseases, strengthens the immune system.
The rules of healthy sleep
Stick to the mode.
Try to go to bed and wake up at the same time, regardless of the day of the week. Even at the weekend, when you can spend several extra hours in bed, get up according to your daily schedule.
Create comfortable sleeping conditions (light, fresh air, temperature).
It is better to fall asleep in complete darkness, but to hang up windows so that in the morning, when our senses begin to get light, they can pick up the light and perceive it as a signal that they should get up soon.
Fresh air in the bedroom is the key to a healthy and sound sleep. Therefore, before going to bed, it is necessary to ventilate the room (optimal temperature is 18-21C);
Try to use the sleeping room only for sleep, relaxation. Avoid turning your sleeping place into a “study room”;
Set aside your gadgets until morning. If you put the phone down 30-60 minutes before bedtime, it will be easier for you to fall asleep. The fact is that when you play, watch videos, communicate on social networks, you stimulate the brain. You are absorbed in the process, which can make it difficult to put down your phone and go to bed. Watching TV also does not help you fall asleep. Exclude any devices with a screen in the last half an hour or an hour before bedtime;
Avoid taking stimulating drinks (coffee, strong tea or other tonic drinks) five to six hours before bedtime;
How long d
oes it take to sleep?
For proper relaxation and recovery of the body, an adult needs at least 8 hours of sleep.
Proper nutrition is the key to health and, accordingly, another rule of good sleep:
Have dinner no later than 3-4 hours before bedtime.
What to eat before bedtime?
Give preference to low-calorie foods: turkey, eggs, legumes, bananas, yogurt or low-fat cottage cheese, kefir, a handful of walnuts, almonds.
Avoid drinking alcohol before bedtime as a sleeping pill. Due to dehydration and the breakdown of ethanol, sleep quality will be poor, sleep will be intermittent and the brain will not be able to rest at this time.
It is better to drink a mug of warm milk with honey (provided that there is no allergy). Milk contains tryptophan, protein and calcium. Such a drink has a warming and calming effect.
Remember that a healthy and high-quality sleep is such a dream, after waking up from which a person feels rested and ready for good physical and mental functioning.
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