Best sleeping positions
The most correct sleeping position is on your back. It allows you to relax well, the spine does not form kinks, the blood does not create unnecessary stress on the heart. The main thing is that the pillow is not too high, but rather learn to sleep without a pillow.
On the side, you can relax well in a ball position (aka fetal position), but problems may arise due to the incorrect position of the neck. This pose requires very fine tuning of the height of the pillow. On the left side, the heart is more loaded, although this is insignificant for the young.
It is easiest to disconnect in the prone position. It is not clear why, but it is a fact. Further - only "cons". Due to the extreme rotation of the head, problems with the blood supply to the brain can arise. The lungs are compressed and less ventilated. The pillow tilts the cervical spine too far back.
The best time to sleep
The optimal time for falling asleep is up to 24 hours. Sleep that begins before midnight is the best rejuvenator and more pleasurable. After that, waking up at 6 am is as easy as shelling pears, you literally jump out of bed. If you go to bed at 22, you will just get 8 hours - the norm of sleep for a person. If it's difficult to get into a new schedule right away, shift your sleep time by half an hour every day.
Pillow and mattress for sleeping
The main condition: the mattress and pillow must support all parts of the spine on the same axis. Everything else is secondary. Read more about the nuances of choosing a pillow and an orthopedic mattress in our article "How to choose a pillow: the secrets of a good night and a vigorous day" and "How to choose an orthopedic mattress: 5 things you should know."
Healthy sleep bed
Yes, it should be just a bed or any other flat surface on which your nice comfortable mattress rests. Convex and narrow sofas, folding beds are not considered.
Bedroom interior
The interior of the room should be calm, minimalistic. The most comfortable colors of walls and linen are cream, beige, peach. It is good when there is a lot of space around the bed, and there are large plants in the corners of the room. Hang up blackout curtains and soundproof if you hear neighbors crunching apples.
Airing
Fresh air without pungent odors is as much a necessary nutrition for the body at night as food is during the day. Ventilate the room before bed and keep the window ajar at night. Thanks to this, the coolness necessary for a good sleep will reign in the room.
Drinks from Morpheus
Warm milk, tea with chamomile, lavender or mint - but not much, so that the signal from the bladder does not "sound" before the right time. The optimal volume of the "sleepy" cup: 150-200 ml.
Read: How to choose a blanket - light as a feather. And warm as a hot water bottle "
Water procedures
A warm bath or shower relieves nervous tension. Especially aroma bath with essential oils of lavender, sandalwood, ylang-ylang, cedar, myrtle, vanilla. Do not add more than 2 drops of oil to avoid overloading the nervous system and causing itching on the skin. The optimum water temperature for a soothing bath is 37-38 ° C.
Candle + music
Light classics, soft ambient, stringy folk or nature sounds will tune your brain waves to the right rhythm. Particularly good with headphones. And a candle in the night will calm down the carousel of daytime impressions and give a signal to the production of the sleep hormone - melatonin.
Sport
As we said, sleep loves oxygen. Light aerobic exercise such as running, walking, cycling activates its delivery to the brain and helps to relax. Simple gymnastics like school gymnastics is also suitable, but we especially recommend simple yoga.It perfectly brings the body out of stupor with light stretching. The clamped body, alas, is unable to rest.
