Scientists have uncovered the secrets of a quality night's rest
Last reviewed: 17.10.2021
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In modern conditions, the quality and duration of sleep in a person is rapidly deteriorating, which causes concern and professionals. As experts say, for a healthy lifestyle and cheerfulness throughout the day, it is important to have a good night's rest.
Especially for this purpose, the experts developed a set of recommendations that will help not only sleep easier, but also improve the quality of sleep.
Specialists noted that lack of sleep can provoke various mental and physical diseases, in particular, a decrease in reflexes and concentration, diabetes, high blood pressure, heart and vascular disease, obesity.
Experts recommend that before going to bed perform a number of simple manipulations that will help ensure a quality and full sleep.
First of all, the bedroom should be appropriate, it should not have yellow or pink flowers, you should prefer lavender and similar shades that have a calming effect. A mattress, pillows, bed linens should be comfortable, do not cause irritation.
The room should not have strong aromas, noise, the temperature should not exceed 190C. In a hot room it is better to sleep without hiding, or, in extreme cases, not to cover your legs.
Most people prefer to sleep in the dark. Since the biological clock of the body gets an idea of the time of day with the help of optical nerves, experts recommend that before turning off to sleep turn off any electrical and luminous devices (mobile, computer, television, etc.), ideally in the bedroom there should not be any electrical appliances at all.
However, a modern survey shows that over 90% of people go to bed and continue to use a phone, tablet or other gadgets that unnecessarily excite the nervous system.
Secondly, you should clearly adhere to the regime and go to bed and wake up in the morning at one time, regardless of the day of the week, which will allow the body to get used to the time allotted for rest. Adult person per day requires at least 7-9 hours of night rest.
Thirdly, scientists recommend that before going to sleep they perform a number of specific actions that will help the body tune into sleep. In this case, it is necessary to work out an exact sequence of actions, for example, first a warm bath or shower, then brushing your teeth, listening to calm music. None of the actions should be aggressive or cause stress, otherwise the body may increase the level of the hormone cortisol, which leads to an increase in adrenaline, which negatively affects the night rest.
Fourth, before going to bed, you can do a little gymnastics or take a walk in the fresh air. Several yoga exercises will help to relax and tune in to rest. It is especially recommended to perform short exercises (for 25-30 minutes) to women during the postmenopause at least one hour before bedtime.
Fifth, you should limit the food before bedtime, which will help the body to develop the necessary hormones for rest. A few hours before bedtime, you can eat light food (fruits, vegetables). Before going to bed, it is good to drink a glass of milk, which contains an amino acid that causes drowsiness.
Sixth, experts believe that the bedroom, and especially the bed on which a person sleeps, is a bad place to have sex. This is primarily due to the fact that the bed or room in which a person has sex, can serve as an additional stimulant that recalls the pleasure and excites, and this negatively affects the quality of the night rest.
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