Weight gain, depression, genetic damage … Studies are multiplying to denounce the negative effects of lack of sleep. It is no longer a secret: sleeping enough is essential to be healthy. To help you achieve this, here are some tips.
Sleeping is an essential need for the body, so much so that we spend an average of one-third of our life to sleep. These hours of sleep are useful to our body to regenerate and also to our spirit to take a break. But to be truly effective, sleep needs to be adequate and of good quality. Two factors that are sometimes rare today. Indeed, according to several studies, the French suffer more and more sleep problems.
These may include difficulty falling asleep, drowsiness or even a greater degree, insomnia, hypersonic, sleep apnea or narcolepsy. As many disorders that push us to sleep too much or to sleep insufficiently.
According to specialists, a baby needs on average between 16 and 20 hours of sleep a day, a child of 12 hours, a teenager of 9 hours and an adult of between 7 and 9 hours or less for the elderly. Nevertheless, even when it comes to sleep, we are not all equal and there are “heavy sleepers” who will need more hours of rest than “little sleepers”.
Respect Sleep Cycles
Whatever our needs, certain measures can, however, help to limit the disorders and to preserve a good sleep quality. First of all, it should be known that sleep functions in cycles of about 1H30 which depend on the biological clock. Also, it is very important to listen to your body and go to sleep as soon as the need arises. Otherwise, you run the risk of having to wait for the next cycle to fall asleep.
In the same way, avoid going to sleep when you are not tired, you will probably not find sleep and this will only disturb you. The best way is to find the perfect time to go to bed and then respect approximately this time. Similarly, to lift it. This will allow your body to adopt a rhythm that is beneficial to your sleep.
But the biological clock is not everything and the “external conditions” also play a major role. If you want to avoid insomnia you must choose best quilt cover sets or another good sleeping stuff visit here.
To sleep well, it is essential to be in a quiet, dark, soothing and not too hot. Indeed, the body decreases its internal temperature before plunging into the arms of Morpheus. Disturbing this process by an overheated room is only a hindrance to falling asleep. It is generally advisable not to exceed 20 ° C.
Ban Stimulating Activities Before Sleeping
For the same reason, it is better to avoid taking a hot bath before bedtime, which will only increase your temperature. Moreover, choosing your activities before going to bed is just as important for sleeping well. Specialists recommend avoiding any activity that is too stimulating or intense. Especially sport is not recommended and must end several hours before bedtime.
If it is possible to watch television, play video games or make a computer, these activities must be stopped at least an hour before to make room for quieter others such as reading a book or listen to music. Putting one’s problems aside (as far as possible) is also important to calm down.
Early and Light Dinner
On the diet side, it is advisable to make the lighter and avoid any heavy food that the body might have trouble digesting, especially red meat or spicy dishes. Instead, focus on vegetables, white bread, pasta, and dairy products. Ideally, dinner should be taken at least two hours before bedtime.
Alcohol, coffee, and tea are also prescribed as nicotine. However, it is possible to use herbal teas to sleep. These can be based on linden, verbena or chamomile. But the effectiveness of other plants for sleeping has also been demonstrated: passionflower, valerian, orange blossom or hops.
In addition to herbal teas, they can be used in the form of essential oils. Finally, on the side of other soft medicines, it is also possible to use homeopathy to sleep better. In case of persistent disorders, however, it is recommended to consult a doctor who can assess the situation and react accordingly, prescribing if necessary sleeping pills.
For more information, please visit http://itspsychology.com/
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