A man needs to sleep for. How many hours do healthy sleep lasts? KOGDY NEEDED LOOK WITH SPEET WATCH INTERWARDS IN COFER ORGANISM BURNER OK

12 pillars of health and longevity

The lack of night recreation reduces memory, contributes to depression, weakening the immune system, increases the risk of a second-level diabetes and other diseases.

Insecurity accelerates the aging of the body, so night sleep should be healthy and sufficient.

The optimal dream for a person is 7-9 hours. It is very important when you fall asleep and when you wake up. Wake-up at night - a gross violation of life mode.

People of old age, who have weak health, who has an organism weakened by alcoholism, illness, excessive physical and mental loads, is recommended afternoon sleep, especially in the summer months.

With good health sleep is not recommended during the day, as this can lead to the accumulation of mucus, and then to its movement, which is accompanied by an increase in weight, appearance of edema, headaches, depression and frequent colds.

Permanent drowsiness is characteristic of an excess of mucus in the body. In order to get rid of eating vomit, fasting. Insomnia is very harmful to your health. And to sleep at night, you need to awake in the afternoon.

Try to relax Before going to bed. Mentally analyze the events of the past day and think over the next day.

Adjust your Son. Some researchers equate the hour of sleep until midnight to two hours after midnight. Therefore, try to adjust your mode so as to go to bed a few hours before midnight and, preferably, at the same time.

Give the body to relax. If it happened so that I didn't have to sleep at night, go to bed the next day on an empty stomach and sleep half the night wakeful time.

Do not eat sweets at nightBecause they contribute to insomnia.

Use food that promotes a good sleep. With a bad sleep, it is recommended to use milk-sour-sour products in nutrition, hot milk, soups, cottage cheese. It is also good to rub cosmetic oil into the scalp and body skin.

7 best products soothing the nervous system and contributing to excellent night rest:

Non-fat air corn (popcorn)	For half an hour before sleep, eat air corn. Carbohydrates, which are contained in it, stimulate the production of serotonin, the neurochemical element that gives the feeling of recreation.
Oatmeal with slices of banana	It activates the sleep hormone melatonin, but stress or joyful excitement interfere with its allocation. Calm your mind, your emotions, eat a bunting bowl with a piece of banana, which is rich in melatonin.
Cup of yogurt with two tablespoons of nut mix	Yogurt is one of the best food sources of lysine, and nuts contain in a large number of arginine. Since both products contain protein, which helps to calm, eat this mixture a few hours before sleep (or during the day, before the responsible event at work). This will reduce the residual evening stress and will allow you to fall asleep faster.
Gorka Sunzuta	Sesame seeds (sesame) is one of the best natural sources of tryptophan, amino acids that causes sleep. Remember that products that contain animal proteins (for example, chicken) reduce the effect of tryptophan.
Handful of dryshka	Bagels are a source of carbohydrates that cause drowsiness. Since they also contain few calories and fats, they do not contribute to the weight gain or indiscriminate stomach.
Glass of natural cherry juice	Cherry juice contains carbohydrates producing serotonin, which helps to relax. Drink juice an hour before sleep if you feel the rise of energy caused by the use of sugar-containing products. Cherry juice will help you sleep peacefully and stabilizes blood sugar levels.
Sweet (Bulgarian) pepper	Sweet pepper contains more vitamin C than other vegetables or fruits. Vitamin C reduces the production of cortisol - hormone, which is allocated during stress.

Help Phytikompleks

• Recommended phytokomplelex reception schemes in solving problems with sleep.

Over the past years, a lot of people suffer from chronic fatigue syndrome. This disease is observed mainly among adults. Symptoms of the disease: minor violations of mental activity, total fatigue, fast fatigue, which is accompanied by a breakdown of sleep, weakness, worsening attention, memory and performance. Among the main reasons that cause this disease are daily stresses, intoxication of the body.

• And - eliminates chronic fatigue, increases physical activity, endurance, performance, normalizes the work of the nervous system, increases immunity, replenishes the shortage of nutrients.
• - The anti-stress complex, improves sleep, has an anti-stress and soothing effect, normalizes the work of the cardiovascular system, compensates for the nutritional deficit.

Kalinov Yuri Dmitrievich

Reading time: 4 minutes

How to create conditions for good sleep

A healthy lifestyle favors strong healthy sleep. To never encounter insomnia, follow the advice listed below.

1. Awaken daily (even on holidays and weekends) on the alarm clock at the same time, fall asleep also in the same hour.
2. Do not sleep in the afternoon.
3. Do not smoke, do not drink alcohol, especially in 2-3 hours before bedtime.
4. Do not take drugs psychostimulating its actions.
5. Do not use caffeine products for 6-8 hours for sleep. Such products are chocolate, coffee, tea, coca-cola.
6. Do not eat if 2-3 hours left before sleep. But also fall asleep with empty stomach - not the best option.
7. Do physical education - it is useful for health and favorably affects sleep quality. Optimal time for training - no later than one and a half hours before night rest, optimal frequency and continuation L - 3-4 times a week to 30-60 minutes.
8. Come up with and observe the "sleepy ritual": each day, follow the same actions before bedtime, for example, listen to calm tracks on your favorite musical theme or take a bath.

A healthy man's sleep affects not only his well-being and appearance, but also on creativity, logical thinking, decision-making process, speed, concentration, memory, perception, ability to assimilate new information, interaction with the environment and even the immune system.

For high efficiency in the work, a regular achievement of success is needed well. Yes, this is exactly the case. For example, many famous geniuses of all time differed short sleep, but, as a rule, lived for a short time.

In addition, the question of sleep duration is individual. Therefore, it is best to be guided by prompts of our own biological clocks, as well as adhere to the basic rules of sleep hygiene.

Impact on vital activity

Sweeping on weekends

The question of compensation for lacking during the working week, long-term sleep on weekends was studied in scientific circles. Swedish scientists found that the risk of early death in people who are sleeping less than 5 hours on weekdays, but they are satisfied at the weekend, does not exceed the same indicator in people who pour out every day. However, studies of American scientists have shown that pressure, cholesterol levels and other important performance of the body were worse for those who squeezed out on weekends, and did not sleep last 7-8 hours throughout the week. In addition, the swelling on weekends can lead to insomnia, as the late rise does not contribute to the subsequent need of falling asleep into the usual time.

Different sleep duration in workers and weekends provokes obesity, headache, chronic fatigue, increases the risk of developing cardiovascular diseases, probability of strokes and heart attacks. For example, about obesity notes that many metabolic processes obey the daily rhythm and a normal sleep is important for them. Sleep disorders lead to an increase in the level of Grethin (hump hormone) and a decrease in leptin level (energy tax marker) - a person unconsciously increases appetite. This was checked in laboratory research and animals, and in humans: chronic lack of sleep leads to an increase in appetite, an increase in the total consumption of calories per day and extensive weight.

Sleep deprivation

Sleep deprivation is a very difficult test. For several days, the consciousness of a person loses clarity, he is experiencing an insurmountable desire to fall asleep, periodically "falls" into the border state with confused. This method of psychological pressure is used during interrogations and is considered as sophisticated torture.

Labor productivity

According to research, the number of sleep hours overnight strongly affects labor productivity both during the day and in the long run. Inscript overnight leads to cognitive disorders. Daily lack of sleep leads to accumulable with each subsequent day to a decrease in labor productivity. With the normal number of hours of full night sleep (7-8 hours), daily labor productivity is maintained at a high and approximately the same level.

Effects from fragmented and poor-quality sleep are indistinguishable from lack of sleep. According to the research conducted by Professor Michael Bonnet in 1987, the effect of playing the sound of a certain tonality every 2-3 minutes during the sleep is comparable to the complete absence of sleep. The effect was maintained both with a periodic awakening of the experimental and long-term sleep with the reaction in the form of a change in the activity of the electroencephalogram of the brain.

Rules of healthy sleep

Huge importance for good well-being has sleep mode. If a person always falls asleep and wakes up at the same time throughout the week, his body becomes more enduring and healthy. Observe your regime even on weekends, do not seek to sleep more today or lie later - install your own internal clock. Clearly follow the sleep mode, then insomnia will pass by you. We set up sleep mode - consider that you will not have problems with falling asleep at night, and waking up in the morning you can always easily and quickly!

Also fresh air will be a huge advantage for healthy and good sleep. Carry the room before you go to bed. So you can relax, bring the mind to calm, charge the brain with fresh air. After all, while the person sleeps, the brain is actively working, treating all the information that he managed to get per day. The stuffy room may even lead to breathing problems, not to mention the inability to fully relax and sleep. Therefore, always strive for the bedroom to be filled with fresh air. And if you yourself begin to make evening walks in a nearby park - then your dream will be very strong, healthy. Clean air gives human body only benefit and excellent health.

It also has a great importance to what you sleep. You should be comfortable! Old uncomfortable pillows make your neck and back strain, and this does not help it hard to sleep. Slept and creamy mattress will only distract from sleep. And inappropriately, the length of the blanket and can fall at all to fall asleep you, because you will be constantly cold or hot. Therefore, take care of what you sleep on. Buy a new good pillow, take care of quality bedding.

It is better to give preference to natural materials. After all, synthetic fabrics can more often cause allergies.

Pay attention to what you sleep in bed. It should be linen, or cotton clothes

Nothing should put pressure, pull, interfere. Loose cotton T-shirt or pajamas is the best option. And do not forget that all the underwear needs to be erased at least once a week. And if you want to extend the cleanliness of your hairstyles and get rid of pimples on the face, then the pillowers change more often - 2-3 times a week.

Sleep benefit for man

It does not always sleep full, often happen both night awakening and superficial dreams. But no matter how difficult the reasons for breach of healthy sleep, the dream is vital to every person as the sun, air and water. So laid by nature. Even trees and herbs fall into the hibernation, getting rid of leaves and dried herbs, they begin their rest. It is necessary to sleep everything, all human life constantly passes in alternating wakefulness and sleep.

Healthy sleep is very important, it is accompanied by many vital processes, including self-healing. For example, only under the condition of sufficient and strong sleep, the metabolism is improved, blood pressure is normalized, the main systems of the body are formed, chemical and emotional cell reserves are restored.

It has long been noticed that many after a good sleep is improving the mood, people feel cheerful than usual. At night, a person rests, everything is "placed on the shelves" in the head, "and in the morning there are fresh thoughts and ideas for solving certain tasks for which he could not find a response during the day. In this case, the phrase "Morning in the evening wisen" is remembered.

In addition, full sleep contributes to the acceleration of the treatment of diseases and wound healing. It passes the fastest during the slow phase of sleep. Also during sleep in large quantities, growth hormones are produced and cells are updated. That is why a person who is always poured, looks much better than his one year old. The skin has more tightening, fresh and shining look. There are no circles under the eyes.

How much to sleep

Normally, an adult should sleep 7 - 8 hours, a teenager - 10 - 12 h, kids - 12 - 15 hours. With the onset of old age, sleep time decreases, and for many it is reduced only to 5 - 6 hours a day.

If a person wakes up in too early time (subject to late waste), it serves as a sign of hormonal problems. If he sleeps overly much and does not fall out, he is most likely a mental disorder or brain problem. In addition, as Somologian doctors assure, a duration of 9 - 10 hours and is very harmful to emotional background and the health of the nervous system. Long sleep is dangerous in that biorhythms are violated, life tone decreases, apathy appears and even depression.

The "quality" of sleep can also talk about human health. For example, a long falling asleep is, in most cases, the cause of overwork, disorder of the nervous system and strong stress. And frequent wakes at night talk about violations in the activities of the internal organs.

Consequences of lacking

Due to the mad rhythm of life and a large number of stresses, many people suffer from insomnia. You can immediately see the crowd in a crowd, because it looks tired, scattered and with eductions under the eyes. It is very detrimental to health and health.

• immunity weakens,
• accompany frequent headaches,
• rises the risk of heart disease,
• the work of the hormonal system is disturbed,
• there are inflammatory bowel diseases,
• cortisol level (stress hormone) rises
• there is a sense of irritation, frequent mood swings,
• apathy and depression arises,
• performance drops,
• the memory is worse, attention
• the aging process is accelerated,
• provokes gluttony
• worsen eyesight.

Therefore, it is so important to observe the mode of the day and sleep enough time

How to improve Son.

To make it easier to fall asleep, you can listen to calm music, a melody that causes a dream, read a pacifying book. But best, for 15 - 20 minutes before sleep, walk in the fresh air - it is also extremely useful. But in no case, you can not do physical exercises for the night. It excites the body, and prevents from falling. Better remember.

It should be accommodated to the room and the place to sleep. The bed must be comfortable, so pick up a suitable mattress. Before bedtime, be sure to ventilate. It is noticed that if the room is cool, then sleep will be stronger and sweeter.

Read the article "How to get rid of insomnia and what to do with it."

Take care of yourself and your precious sleep. Try, no matter what, always sleep at night. After all, it is very useful for the body, both child and adult.

For strong, healthy, high-quality sleep, you must follow the rules. A place for rash should be comfortable with a well-chosen mattress, the blanket is warm, but not hot. The bedroom should have fresh air, the room before bedtime must be ventilated. For sleep, a lower air temperature is suitable, about 18-22 degrees. Experts argue that the lower the air temperature in the bedroom, the stronger sleep. But, nevertheless, the comfortable temperature must be selected individually.

In the room for sleep, sharp odors should be avoided, but with insomnia you can use an aroma with essential oils sandals, lavender, hop, Melissa Gerani, etc. Essential oil is selected from personal preferences. And more about smells. A good mood when waking promotes the smell of citrus.

2. TV and electronic gadgets before bed

Before bedtime, it should not sit at the computer or television screen for a long time. Japanese researchers concluded that the use of a television, computer or electronic gadgets immediately before bedtime is a factor of negative effect on the flow rate and sleep quality, and can also lead to sleep violation (insomnia).

3. Food before bed

It is best to eat a few hours before sleep (at least 2 hours). Full stomach does not contribute to healthy sleep. But perhaps, some people need to eat something easy for healthy sleep.

4. Walking

It is useful before bedtime walking 20-30 minutes (more than) calm step. The walk in the fresh air satuates the brain with oxygen, soothes and relaxes. A leisurely movement removes the accumulated day stress. During the walk, you can safely think about the problems accumulated in the day so as not to leave them for sleeping. Solve problems during the walk will not be able, but to make a plan of action (at least approximate) just may turn out. It will calm the nervous system, will make a calmer dream.

5. Gymnastics and physical exertion

Never load on the night of physical exercises, all classes before bed are performed in slow motion. Heavy physical and mental work is better to postpone the morning or middle of the day. Excessive fatigue, mental or physical, also does not contribute to rapid falling asleep.

6. Water treatments

Shower before bedtime should be warm and comfortable, but not hot or cold, not contrasting. Warm water relaxes the body, which contributes to a faster falling asleep. Cold and rather hot water on the contrary, excite the nervous system and lead the body into tone.

7. Solving problems

Before bedtime, you can not think any problems, search for solutions. Otherwise, under such conditions, get insomnia. Possible psychological protection with negative thoughts by suggestion with the help of a statement - "I'll think about it tomorrow", this is especially true of nervous, emotional and stressful situations.

8. Take into account the time of year

For full sleep use, rash, pay attention to the time of year. In winter, a significantly larger amount of time is required to achieve full night rest, healthy sleep

It has long been noticed that some people who cost the minimum amount of sleep have overweight problems. This fact must be taken into account especially to women, beauty whose youth depends on regular rash.

9. Observe the mode

The constant benefit of sleep depends on the right attitude to rest, compliance with the regime of the day. To maintain health, a person must be filled with "today", waking up "tomorrow." All excuses about "owls" or "larks" are unfounded. Each hour of sleep until midnight is two o'clock sleep when falling asleep after midnight. Domublic doctors believe that a person is like nature should fall asleep if possible at sunset, wake up with dawn. Going to bed is preferably at the same time, so that the habit of falling asleep.

Quite often, many enthusiastic people extremely sorry to spend a large amount of time for sleep, but it must be remembered that your precious life depends entirely on the restorative process of a full-fledged night rest. Healthy sleep prolongs life. Be healthy!

Full sleep Leave all the problems behind the bedroom threshold

In fact, wise people advise to leave all their problems behind the threshold of the house. That is, coming home, do not "drag" there with me a solution to issues of work or some other external affairs. But for a modern person, this is often a very difficult condition. Especially for those who have their own business, their business. There is no longer a well-normalized working day.

But what about sleep time, there should no longer be any excuses - this is the time when there is no place for any ponder of daycoming issues, situations and problems! I remember I had a period in my life when I was so loaded by the thinking about the work that they constantly spinning in my head! Naturally, no faster and easy falling asleep and speech could be! What is the full dream here, when the brain is actively engaged in the decision of the "production tasks"?!

Fortunately, then I already knew about the state of awareness and that thoughts are quite realistic to manage, if you do not let them on a self-shot. After all, most often we have thought in our heads, without control from our side. And many people generally believe that it is impossible to manage the thoughts - well, how can I not think about it if these thoughts climb into my head?!

Nevertheless, the skill "Do not think unnecessary thoughts" can be mastered. As Scarlett said from the "Gone by the Wind" - "I'll think about it tomorrow!". You can take it into armaments directly or come up with some kind of yours. The main thing is that you keep track of unwanted thoughts to you in the head when you are trying to fall asleep, and expelled them, saying ourselves "no! I will think about it tomorrow!". And immediately replaced unwanted thoughts on something good.

Here it is also important not to overdo it. If, instead of alarming and dark thoughts, you will begin to think about your dream or something as inspiring you, then you risk it so to inspire and boost the energy that you will not be good! Therefore, it is best to think about something neutral - pleasant, relaxing, but not affecting your emotions too much

A very good option may be memories of some kind of pleasant location where

You could relax and enjoy the rest. By the way, it should not be a real place. If you do not have any, then you can come up with it! Moreover, this place can be for you a kind of "refuge" from anxiety and worries. When you need to calm down and stop helping yourself with all sorts of experiences, you mentally move to your "favorite place", leaving anxiety and care outside.

Snow management

Sometimes a sleeping person can make a report that he is in a dream. It may happen both spontaneously and after various workouts. Such a condition is called a conscious dream.

Physiological regulation methods

For a healthy sleep, it is necessary from 4 to 8 hours, but these numbers are sufficiently conditional. The need for a longer sleep is manifested, for example, with a large amount of physical work.

About a third of life we \u200b\u200bspend in a dream, so it is important to maintain its natural natural rhythm.

Pharmacological means

Drugs are sometimes prescribed symptomatically, as well as sedatives. The pharmacological regulation of sleep without appointing a doctor can be very dangerous, in addition, with long-term use of the sleeping pills, their effect decreases. Nevertheless, the abuse of sleeping and soothing drugs is a common and dangerous phenomenon in developed industrial countries.

For a long time, such drugs as opium and morphine ranked for a long time, however, due to the danger of drug addiction, they are currently not consumed.

For a very long time, more than 100 years, luminal and other barbiturates were used as a sleeping pills.

Melatonin is one of the most modern drugs to which high hopes are imposed due to its physiologicalness.

According to the latest studies, magnesium deficiency often leads to nervousness, irritability, as well as to borroxism - involuntary teeth in a dream. It also found that magnesium contributes to the production of melatonin. Nevertheless, magnesium itself plays an independent role in creating a quiet, comfortable state, removing stress and relaxing overly stressful muscles. Therefore, the reception of magnesium should be an integral part of any nutritional program to improve sleep.

Elektroson.

Main article: Electrosonterapia

Electroson is a method of neurosultimulating therapy, in which, as a result of exposure to the patient's CNS, the condition of low frequency and low force arises the state of drowsiness or sleep. This is a method of therapeutic effect on a person by a constant pulse current, low frequency (1-160 Hz), low force (up to 10 mA), with pulse duration of 0.2 to 2 ms. The electroscone has tranquilizing, sedative, as well as stimulating and some other effects and is recommended as a restoring procedure with a wide range of disorders and diseases.

Rules sleep

1. Refuse habits that harm sleep
   What we do before bedtime is greatly affected by falling asleep. If you're late in the evening you will go on a jog or training, it activates all the processes in the body, which will take more time on falling asleep. Sleep at the same time will be restless and disturbing. Therefore, astronauts in front of bed reduce physical activity, and also avoid heavy food so that it does not take energy and prevented good sleep. Improve floating can slow walks in the fresh air and light dinner. Believe me, the overall head will be clear, and the body rested.
2. Restricting the use of electronic devices
   Shortwave light emitted by computers, smartphones and other electronic devices, worsens sleep. The fact is that bright radiation suppresses the generation of melatonin. And so, having stuck late for the computer, we do not want to sleep. This leads to a violation of sleep rhythm, so astronauts recommend to stop using electronic devices 2-3 hours before sleep. If you are not ready to go to extreme measures, then start with small: use glasses with special lenses or install an application with a blue filter.
3. Creating a sleepy atmosphere
   At the Space Station, all crew members have their sleeping cabins without portholes. And this is not a savings, but ordinary rationalism. This is done so that frequent sunrises did not worsen the sleep of astronauts. And less light penetrates into the room, the level of melatonin is higher, respectively, sleep quality is better. If there is no possibility to eliminate all sources of noise and light, you'll take advantage of the mask for sleep and buy earnings. Also do not forget to air the room so that due to the stagnant air in the morning he did not hurt the head.
4. Compliance with the regime
   Sunrise in orbit occurs every 90 minutes. And this is for a minute, 16 times a day. Because of this, astronauts often occur disturbances of sleep rhythm. And the most effective solution to this problem is the generated habit of falling down and wake up at the same time. For astronauts, this is a real salvation. TRANSFER, this is for an ordinary person salvation. The well-established sleep mode solves more than half of our problems with a falling asleep and calm awakening. If you get used to living at one schedule, you will soon notice how much cheerful you have become.
5. Reception of melatonin and caffeine
   In order not to move from the rhythm, the astronauts resort to the reception of synthetic melatonin and caffener-containing products. Melatonin has a sedative effect and helps to fall asleep, and caffeine helps when you still could not sleep. In our conditions, melatonin can be obtained by reducing the amount of light in the room, but caffeine is simply indispensable. Scientists found out that to obtain maximum benefit from caffeine, its amount in the blood should be about 400 mg. For this, you have enough one big coffee mug after awakening and one after 4 hours after that.
6. Relaxation techniques
   Very often sleep mode is shot down due to stress and excessive experiences. In such cases, NASA resorts to cognitive therapy, which helps to give a mental state to normal. Good results showing relaxation technique. Uncomplicated exercises will improve sleep and make you more relaxed and balanced. Please, the simplest and effective technique for removing the voltage in the body is uniform deep breathing. Make a deep breath on 5 bills, keep breathing, also counting to 5, then just exhale. Repeat several times, watching the tension leaves your body. Relax - and your dream will become strong and healthy!
7. Proper lighting
   Lighting plays an important role in maintaining biological rhythms of astronauts. That is why in lighting on the ship no longer use luminescent lamps with a large proportion of blue light in the spectrum. They were replaced by LED, which we recommend to do and you. Please protect yourself from the effects of fluorescent lamps and replacing them on lightning yellow or orange. Such lamps minimally affect the production of melatonin, and therefore nothing will hurt your sleep.

All these rules will help you make daily dream as efficient as possible, as well as fall asleep in the blink of an eye. Total 7 simple rules - and no longer any problems with sleep!

Every child knows: sleep needs to go on time! But only when children grow up, parents cease to remind, they forget about it. And very in vain!

Full Son. It is not easy for a person in order not to feel fatigue the next day, the work of the whole organism depends on it. Health every day will deteriorate due to a lack or overaffect of sleep. And this is not only physiological problems, but also psychological, in society, sex and others.

In order to avoid all these troubles, keep health and long life, let's look at how much you need to sleep, how to prepare to sleep, at what time it goes to allow the body to fully restore the strength and much more, from which strong health depends on.

Skolko needle a person needs to be in the duties?

Many people do not even suspect how old an adult man needs to sleep per day. Some believe that it is quite enough 4-5 hours, others think that this figure is at least 9. As the numerous studies of scientists show, a full-fledged adult condenser must be at least 4 hours a day and no more than 8.

If a daily dream is less than or more of this time, adverse changes begin in the body. The first swallows of bad rest becomes scattered, the inability to concentrate, the constant desire to sleep, and also appear the first symptoms of mental disorders: irritability, uncontrolled aggression, fear.

Once you drew attention to the fact that for no reason breaking on loved ones or unfamiliar people, coming from work or studying go to bed, difficult to get up in the morning - it's time change sleep mode! How to do it right below.

What so is a healthy noy?

This is the perfect condition of the body. , at which it is restored. At this time, there is a growing muscular mass, fats are processed, energy accumulates, all regenerative processes in organs and tissues occur, wounds. Why does the body can't do it during wakefulness? Because he spends strength and energy on life support, the need for feeds is rising. At night, the body slows down its work, and the brain, on the contrary, starts to distribute signals to restore, controlling this process.

It is a healthy dream, deeply in its phase is needed for health.

Full sleep has several main postulates:

• go to bed in the time-designed biological clock time;
• compliance with a strict recreation mode;
• lack of nervous shocks before bedtime or their maximum leveling;
• good oxygen access;
• comfortable clothes and breathable bedroom accessories.

Skolko doless to drink honey?

Doctors have long been scientifically substantiated how many people should sleep at different ages. Somologists from Pennsylvania conducted an interesting experiment, identifying the ideal time interval that should be reached by rest.

Scientists have gained three groups of experiment to participate in the experiment. The first should have slept for 4 hours a day, the second - 6, the third - 8. The duration of this experiment was small, just a few weeks. But the results turned out to be more than obvious. Each group was seriously inspected for mental and physical performance, and also conducted several psychological tests.

The third group did not show any deterioration. Experienced no deviations have no deviations, but on the contrary, the improvements of mental abilities were seen, they began to concentrate better, the memory has improved, the general brain performance. This testified to the general restoration of the brain for periods of full sleep and strict compliance with the regime.

The second group that slept for 6 hours and the third did not show any difference among themselves.

All indicators deteriorated in both of both:

1. Physical expressed in poor health, weakness, breakdown.
2. The deterioration of mental abilities was expressed in the fact that experimental two weeks of defective rest were able to solve elementary logical tasks later. For the memorization of the extension of the work, they went 4 times longer than before the experiment. Several people from the group fell asleep in the process of passing tests, which indicates the urgent need of the body in recovery.
3. Psychological tests have shown increased irritability, apathy, depressive and panic disorders.

Thus, it can be concluded that the sleep of 4-6 hours will not allow the body to recover. And here are those who sleep for 8 hours daily, they will be able to boast strong health, good well-being, memory and wonderful mood.

Sculptly need to drink women

Many people are sacred confident that the woman does not need more sleep than men, because we are all people. Is it so? Or scientists have another answer to the question how much do women sleep?

Indeed, the latest school studies on gender show have shown that women like creatures are very emotional required for one and a half or two hours of rest. This extra time is that the body can overcome and fix all the consequences of stress.

Also women need much more sleep during pregnancy. As we have said, during the resting period there is an active growth of muscle mass, all regenerative processes occur. For the health of the developing fetus, its normal development, the woman is required for two or three hours more recreation. This is due to the fact that the body spends a lot of strength and its own reserves for the launch of the fetus.

Therefore, during pregnancy and breastfeeding, women are encouraged to increase the time of rest, enter the hour of sleep during the daytime, at night at least 9-11 hours.

How long do you need to drink a man?

How much then do you need to sleep a man? After all, many representatives of the strong half of humanity are engaged in severe physical labor, as well as women experience stress.

In this case, the duration of sleep required to restore the body will be individual. If a man is engaged in light physical work, not overstraining during the day, he is enough to sleep 7-8 hours a day. And if a daily organism is experiencing strong physical, mental or psycho-emotional loads, then sleep is required by 1-1.5 more.

In any case, the rest should not take more than 10 hours, otherwise it will lead to excess, which also affects the well-being and condition of the body. From an excess of sleep, it will be better to sleep again, since the state will soon become more broken.

Sculptly need to drink a rubber?

Child needs to sleep depending on the age of at least 9 hours a day. The children's body in the period of growth needs long rest. At the stage of sleep, there is a growing muscular, bone and other fabrics. Everyone knows the expression that a person grows in a dream. This is true, in the time of wakefulness, the child's body spends strength on the knowledge of the environment, the world and only during the recreation period can engage in the growth and development of the body.

Sleep for the child is very important, not only the time interval is needed for normal development, but also strict adherence to sleep hygiene:

• the air temperature in the room is 22-23 s;
• compulsory air conditioning before bed;
• pajamas and accessories for sleep from air-permeable materials;
• care in the bed no later than 21.30;
• relaxing bath before bedtime;
• avoid active games, watching TV, games in gadgets.

Only subject to these rules, the baby's sleep will be healthy, will allow grow and develop correctly.

Skolko need to drink Chelovka in Sytka in different constructions

At various ages, the body requires different times to recover. So the newborn is required the most time to sleep.

1. From 0 to 3 months, the child should sleep at least 14-17 hours.
2. From 4 months to the year, this gap decreases and ranges from 11 to 15 hours.
3. From year to 5 years, it will be enough 10 hours a day, maximum - 14.
4. Schoolchildren and adolescents for recovery requires resting at least a third of the day.
5. And adult people, depending on the state of the body and compliance with the sleep mode from 4 to 8.
6. At retirement age, like children, it is necessary to increase sleep interval, since the restoration of the body is much slower.

The human well-being is only partly dependent on the time he pays to sleep. In most cases, the role of the day routine and other reasons.

What makes a healthy noy?

The main problems that may affect the quality and number of sleep are:

• late movie view, long-term reading from the phone or view of news from the screen;
• emotional overvoltage, stress;
• uncomfortable bed or clothing;
• non-compliance with sleep mode;
• overeating or starvation;
• overwork, overexcitation;
• lack of oxygen;
• late rise or waste to sleep;
• day sleep in the afternoon;
• distracting sounds and light.

These are just the most basic reasons that prevent a person to sleep. In fact, they are much more. And even in people who try to stick to the sleep mode happens, after which it is difficult to restore the correct mode.

Sympto shorts

Inside is equal to the ailment of the body, and therefore has pronounced symptoms that should not be overlooked:

• headache;
• the feeling of lethargy, breaking, the constant desire to sleep;
• chills;
• worsening memory, concentration of attention, performance, reaction inhibition;
• depressed state. Aggression, irritability, depression. Panic disorders;
• increased pressure.

If you notice these symptoms need to normalize sleep mode and get rid of them, otherwise the processes in the body may be irreversible.

Chem is underwritten?

Insecurity causes severe health problems. If we talk about chronic insomnia, then it is dangerous until the fatal outcome. After a week, no man's sleep begins to overcome the paranoia, hallucinations, the confusion of consciousness appears, the memory suffers, the symptoms are similar to Alzheimer's disease. Always remember that after 4 days in the body begin irreversible processes!

A small number of rest also imposes an imprint on physical and mental health. Among the mental disorders, depression is most often found, panic attacks, unfortunate fear. Physiological is much more serious. The first at a lack of sleep suffers the hormonal background, so often people needing in the rest suffer from excess weight, thyroid diseases, diabetes mellitus. Next, the work of the internal organs deteriorates, in particular, the lack of rest affects the work of the heart and blood vessels, there are problems with pressure, headaches, migraine.

Prolonged inaccuits strongly wear the body, the process of premature aging begins, wrinkles appear faster, hair loss. This is due to the fact that the body does not consider it necessary to spend its precious power in such a stressed mode for the restoration of minor sites.

If you want to avoid all these problems, keep health and youth, then you should stick to the rules of healthy sleep, they will get rid of many problems in the future.

Outlooking a healthy SNA

Doctors recommend maintaining the duration of healthy sleep at least 4 hours, and not more than 8. It is not true that an adult man needs to sleep at least 9 hours a day. This amount of time is suitable for adolescent up to 16 years, but not an adult organism formed.

However, each organism is individual, there are quite a few personal personalities who saved no more than 4 hours and felt fine. Others lacking 10. These indicators are directly related to the health and routine of the day.

So, people who daily go to bed from 22 to 2 o'clock in the morning will feel vigorous, ready for new achievements. And those who do not keep the schedule, lies later 2 nights - they need more time to restore, even though it will be defective in any case.

Excess sleep can cause headaches, drowsiness and a constant sense of lack of sleep. Also do not recommend doctors to go to bed on a full and hungry stomach. The main meal is important to complete a few hours before sleep, and in front of the campaign itself to drink warm milk, a cup of kefir or eat fruit.

You can highlight 10 major postulates of strong and healthy sleep:

1. Compliance with the accurate schedule of waste to sleep, even on weekends and holidays.
2. Day sleep should be no later than 14 hours.
3. Refuse bad habits in the evening.
4. 4 hours before sleep in the diet should not be caffeine products.
5. The snack before bed should not contain sugar, carbohydrates, fat, salts.
6. Before going to bed, it is necessary to perform a complex of physical exercises aimed at relaxing muscles.
7. The bed must be dispersed exactly, the fabrics of accessories for sleep must be made of natural materials.
8. Support the normal temperature in the room, should not be stuffy, cold. Be sure to ventive.
9. Illumination and sounds should not be disturbed during sleep.
10. The bed should be associated only for sleep and contact with the spouse, for other types of recreation and activities, you should choose another place (do not look in the bed TV, read, etc.)

KOGDY NEEDED LOOK WITH SPEET WATCH INTERWARDS IN COFER ORGANISM BURNER OK

The time in which a person falls around to relax is also important as this physiological process itself. At a certain time, the body launches the recreation phase if at this time not to go to bed the work of many organs and body systems is broken.

Scientists have proven that the ideal time for waste to sleep 22-24 hours. This useful time interval is characterized by the fact that the body begins to reduce body temperature, preparing for rest. The development of T-leukocytes also increases. The brain gives a signal that it is time to prepare for sleep, the eyes begin the oven, eyelids sticky.

If you do not pay attention to these signals, but continue to be awake, then further dream will not be deep, the restoration of the body will occur more slowly, and the morning will be painful with a sense of breaking for a whole coming day.

To the question of how much the adult people need to sleep in a day. Scientists respond: 7-8 hours. The lapse between 22 - 2 hours is most useful. It is at this time that restorative processes occur in the body, at another time they do not start, so it will not be possible to catch up in the morning or daytime.

How to get a job?

• try to go to the same time, even on holidays and weekends, choose the time a little later desired, but that it is regular;
• the ideal time interval for an adult is 7 hours, and not 9 how many are used to thinking;
• a few hours before sleep, muffle the light, turn on the night light, avoid bright lighting, so the nervous system can calm down, it will be easier to fall asleep, and sleep will be stronger.

If there are problems with falling asleep before bedtime, then proper preparation will help get rid of many of them:

1. Take a bath, it will help to relax. Do not take a shower, he opposed the body.
2. Spa treatments, massage, aromatherapy will help tune in to rest.
3. To combat falling asleep, it is recommended to develop a daily ritual, it may be warm milk at night, meditation, reading a pleasant book, any calm occupation, with a reservation alone - it should be done daily.
4. Do not use the backlit gadget: laptop, computer, phone at night - canceled for people who are hard to fall asleep.
5. Make a comfortable temperature in the room, it should always be within 22-24 degrees.
6. If hunger is tormented - it is not necessary to endure it, you can quench it with fruit, milk, kefir, any light food in small quantities. Any serious meal should be a few hours before departing to bed.
7. Refrain from the use of coffee, black and green tea - caffeine excites the nervous system, it will be much more difficult to fall asleep.
8. Smoking and alcohol disturb sleep.

The most common cause of sleep disorders are neurosis and stress, try to be less nervous as possible during the day so that it is easy to fall asleep and sleep well.

We will make food PED

It is worth distinguishing the concepts of "before bed". If we are talking about an evening snack, and not a delay dinner - you can, avoiding high carbohydrate products, sweet. And the point is not in the problem of fatty deposits on the hips. After taking food with such prohibited products, the brain receives a signal to glucose cleavage, so fat deposits will not be burned at this time.

If it comes to eating something hearty and go to bed or do it already in it - categorically no. During sleep, calories and fat deposits are not burned, the body begins to accumulate muscle mass. And instead of this process will spend time and strength not to restore the body, but to digest food in the stomach. This leads to premature aging, restless sleep, nightmares.

When a man of hungry in the body is produced by melatonin. This enzyme is responsible for maintaining strong and healthy sleep. After receiving food, its development ceases, hence the dream will be restless, intermittent.

At the same time there are restrictions on age. For up to 25 years old, you can eat lightweight food even immediately before you go to bed. And after 50, it is worth limiting meals 5 hours before departing to bed.

How to keep woo to embrace?

Early rise helps to solve many vital problems. First, having learned earlier in a person, it remains more time to implement plans, he ceases to do everything in a hurry, follows the chart of the day. Life becomes calmer, measured, stress disappear associated with the fact that there are always enough time for important things.

Also, the morning rise will help faster, it is at the earliest time the brain better absorbs information, people focus easier. After the adaptation period, the well-being and mood is significantly improved. Provided that there is a schedule of lifts and it is not disturbed on weekends and holidays.

There are several main tips that will help to get up before:

1. Get a notebook where you write all your actions (communication with friends, social networks, use of gadgets, watching movies and TV shows), a week later, you will see that most of the life isted wasted, and from Monday you will begin to get up before, and your brain will not allow Simple time spending;
2. Install a clear routine of the day, strive to perform all items;
3. You must have an important goal, why do you need to get up early in the morning;
4. It is not necessary to immediately install the alarm clock at 5 am, such stress for the body will not allow you to learn, but only it will be stress that poured into the desire to go to sleep again. Put the alarm clock 20 minutes before usual daily, so gradually you can come to the early rise.
5. Prepare everything to immediately wake up. If in the winter in the apartment is cold, then put a warm bathrobe or plaid next to the bed, in which you can wake up immediately on awakening. Also negatively affects the heat in the room, try to maintain the temperature at 22-23 degrees.
6. Want to become with 100% guarantee? Install the program that exactly at 5.00 will run the hard disk formatting. In this case, you will definitely raise to disable a kind of "alarm clock".
7. Do not eat at least 2 hours before sleep. It promises you bad sleep, frequent awakening, nightmares. The body will spend the forces not to restore, but to digest food.
8. In the first few months, the period of adaptation will be passed. You will feel drowsiness during the day. This is normal. Try not more than an hour and a half to pay daily sleep.
9. Gadgets before bed - evil. Even if a minute, just check out the social network, to see one series of the series - Do not turn on!
10. Observe the strict mode of sleep and lifting. Even if the weekend and you can spend a few superfluous hours in bed - get up your daily schedule. One day of late lift will negate all your efforts.
11. Put yourself for non-compliance. Give money to charity, and if you woke up on time - Pamper yourself.
12. Before bedtime, take a pleasant procedure, take a bath with essential oils, make foot and hand massage.
13. The morning should be pleasant: a delicious breakfast, a favorite coffee or tea, an interesting book or one (!) Film series.

Remember to learn how to get up early, you need not only the power of the will, lifting the bed, but also forcing it in time to go on time.

Kakie there are nobles connected COM?

All sleep disorders are divided into two large categories:

1. . This includes behavioral deviations during sleep, for example, moonatism or quick movements of the eyeballs.
2. Disssony. This deviation involves lack of sleep, excess and associated violations, such as constant drowsiness, narcopsy, as well as other disorders.

In psychology distinguish primary and secondary sleep disorders. So, insomnia can be a side effect of stress, depression. Permanent drowsiness can contact other diseases.

But this is just the widest classification. In fact, sleep disorders are very much, you can only consider them for a very long time, let's just say about the main and most common:

1. If a person in a dream squeezes or grinds his teeth, then it overcomes such a frustration as a bruxism.
2. If a person is badly falling asleep or, on the contrary, it can not wake up, then his violation is the delay in the sleep phase.
3. There are problems with falling asleep or a dream themselves, frequent awakening is primary insomnia.
4. Chronic nightmares, as a result, a person develops fear before bedtime.
5. Nautical dreams, in which the rapid movement of eyeballs is observed leads to uncontrolled aggressiveness, it is possible to harm himself or those who sleep nearby.
6. Apnea is a breath disorder, a superficial, shallow, slow - as a result, the access of oxygen to the brain is reduced, which is why the person does not fall out.
7. Lunaticism is an uncontrolled movement during sleep, a person can move, talk, walk, eat food, do not remember this.

These are just some of all possible violations that scientists are most faced. To prevent them, it is important to know development prerequisites, try to prevent the following states:

• psychosis, neurosis, other mental disorders;
• depression, frequent mood change;
• restless states, panic disorders, stressful situations;
• chronic alcohol consumption leads to the fact that without it, it is difficult for a person and fall asleep, and after use - early awakens, which lead to drowsiness throughout the day.

To normalize sleep, you should avoid getting too strong emotions in the evening, normalize sleep schedule. Before you go to bed, it is recommended to sleep with a relaxing bath with lavender essential oils, chamomile, a chamber.

Is it useful to drink?

In the morning barely revealing my eyes, although a person has slept enough enough, thinks again about the warm bed? But no, the excess of sleep will not help restore the strength, raise the tone and generally correct states, he will only aggravate these symptoms.

Scientists call sufficiently good reasons in order to not only normalize sleep mode, avoid not only inclipboard, but also long sleep:

1. Diabetes.Excess sleep is a provoking factor for the development of this disease. Especially neatly with sleep should be people, in the family of which were sick diabetes.
2. Obesity.Lovers sleep 10-12 hours a day are at risk to earn an obesity, but people, daily holidaymakers 7-8 hours have an indicator for as many as 28% lower.
3. Headache.People loving on the weekend darling can sleep with painful headaches. The same applies to people who try to relax during the day. They violate the usual regime, to which the body reacts, feeding the signal in the form of a headache.
4. Osteochondrosis. In the process of sleeping the body, most of the time is in a fixed state, the muscle tone is reduced, motor activity, slowed down. For good well-being, doctors advise on the contrary to increase engine activity during the day, wake the body with physical exercises.
5. Depression. In the state of stress, the most common person faces insomnia. Such a state helps to tone the nervous system, and excess sleep on the contrary aggravates the state.
6. Diseases of the heart and blood vessels.The lack of tone when a person has been in a fixed state for a long time adversely affects the work of the circulatory system.
7. Procurement of life.The expression that the whole life you can sleep really right. The more the person sleeps, the more broken his well-being, and therefore it will try to return home as soon as possible and go to bed again, reducing his life.

The disadvantage as well as excess sleep negatively affects human health. Everything must be in moderation, therefore, to maintain the wonderful physical form and well-being, it is necessary to develop the correct sleep mode.

Proper location during sleep

The correct location during sleep is very important for the health and overall human well-being. The brain during rest is constantly working, he takes over 1 \\ 5 part of the oxygen consumed and 1 \\ 6 - blood flow. Therefore, it is very important to provide it with sufficient feed.

It leads to the fact that the amount of the chest becomes less, the oxygen organism gets less. With a dream on the stomach - the neck twisted, the carotid artery - the blood flow will deteriorate.

Proper location during sleep:

1. At the same time, the shoulders must lie on the bed, and not on the pillow. Head and spine are on the same line.
2. On the back, correctly picking a pillow. It should not be high, shoulders and head must be in the same plane. This provision will be favorable for people with high pressure and heart disease. Instead of a pillow, you can use a small roller.
3. People suffering from liver diseases are not recommended to sleep on the right side, so there is an increased burden on this body.
4. Fans to sleep on the stomach are harder to sleep due to the fact that they have poor intake and access of oxygen into the brain. Therefore, if at night there is a desire to sleep - prefer another position for sleep.

Nood without standing or harm

Basically, the wonderful half of humanity is interested in the question of whether sleep is useful without clothes or sleep better in it. There is a huge number of pluses at a naked form:

1. During sleep, the body temperature drops, sleep without clothes contributes to this, allowing the body longer to be in the phase of deep sleep, the person is better poured, the forces restores faster.
2. Clothing for sleeping from airproof materials prevents temperature reduction, which is why all rehabilitation processes are slower.
3. The folds on clothes can prevent normal blood flow, to deliver inconvenience, forcing the body to constantly leave the phase of deep sleep, which means after such a rest, a person will feel tired.
4. Fine contact without clothes from married couples can be a solution to sexual problems, strengthen relationships. Thanks to the touches of naked bodies, a hormone of joy is produced - oxytocin.
5. Not cooling the body at night can lead to diseases of the genitals. In a warm wet environment, the bacterium multiplious to the vagina faster, and spermatogenesis can deteriorate in a strong half of humanity.
6. Nude sleep has a positive effect on the work of the immune system, contributes to hardening the body.

Among the minuses of sleep in a naked form is to highlight the cold season, when it is unpleasant to go to the cold bed, pajamas will help rectify the case. However, in case two beds fall into bed - nude bodies are warmed faster. Also, the minus may be hitting crumbs and dust from the bed to the naked body. Minuses compared with the pros are insignificant, but the choice always remains for each person individually.

Thus, if there is a desire to remain young as long as possible, keep health, beauty - it is worth taking care of a good full-fledged vacation. Do not allow chronic inacrets or oversupply sleep. Strict recreation regime will allow you to get enough sleep, feel rested and cheerful. Remember that resting at night is your health, and there should be no more important things!

Content Articles

What is wealthy in the world? This simple riddle to guess is not easy, because the answer is not sugar and not honey. There is nothing sweeter in the world, especially for the tired man.

Sleep need to each individual, regardless of the characteristics of his body - if he wants to be healthy. Never be deceived at how easy it is tolerated the lack of a normal recreation or its constant drawback. Apparent vigor and deceptive energy will be very quickly wrapped in the depletion of the nervous system and a decrease in the ability to normally assess the actual situation.

In this life, we awake or sleep, it is important to balance these two states so as to get the best result. How much to go to bed in order to sleep - an important question that requires a separate approach.

Stages of sleep

The fact that sleep may be varying degrees of dive, well known. It is divided into 4 stages:

1. stage is a relaxation, the state of the nap, gradually becoming more deeply.
2. stage - light sensitive dream, it is very easy to interrupt, lasts about 30 minutes
3. stage - transition to slow sleep, or deeper
4. stage is a deep strong dream, it is during this period a person sees the plots and subconsciously analyzes the information. You can remember and interpret your visions. If you believe in it, you can, for example, buy a dream book.

Together, all stages make up the cycle. To get enough sleep, a person should sleep a few cycles (usually 5). The total duration of it is about one and a half hours.

Sleep - the basis of hormonal equilibrium

Melatonin - an important hormone that is generated only during sleep and in the dark

In addition to the psychological condition and degree of performance, the number and quality of sleep affect appearance. During night recreation, important hormones produce, the lack of which will impose a print on the face and body.

• - Hormone affecting immunity, without it, the hormonal balance is quickly violated. There is an assumption that its lack accelerates the aging of the body. What is interesting, it is produced in the dark, so it follows to sleep with curtain windows.
• Hormone regulating growth and restoration of tissue and bones cells, which contributes to rejuvenation.
• Sex hormonesAlso determining the state of the soul and human body.
• Hormones are satiety and hunger - Violation of their balance leads to overeating or lack of appetite, violation of metabolic processes in the body.
• Thyroid Also actively working at night, the hormones of this organ are responsible for the functional state of body cells, brain activity, fabric condition and much more.

Chronic lack of sleep leads to gradual unbalancement of endocrine equilibrium. It is possible to maintain the optimal state of the hormonal background, just resting regularly and pouring into a favorable mode.

Who is better to be, owl or lark

The benefits of sleep do not argue, its lack leads to weakening and disease. There are theories according to which with the help of sleep can be cured by many ailments - just need to sleep during certain hours the required amount of time.

Norms of sleep for different ages

The possibility of healing in this way has not yet been proven, but the fact is that in different hours a dream affects a person in different ways.

During sleep, the regeneration of energy forces, natural protection, relax and saturated with the force of the muscles. If you approach globally, you should take into account solar activity, the moon phases, the vibration of the human body, changing their frequency depending on the time of day.

When it is better to sleep with a specific individual, solve such factors as:

• age
• health status
• the usual routine of the day, the clock for sleep including.

Small children sleep more, with age, rest can take less time. Ideally, sleep duration is about 10 hours, but there is a hypothesis that allows you to save time by choosing the retraining time to sleep, based on the value of the clock for sleep.

Hour for three

How valuable sleep in different hours

Each childhood knows that it is best to go to bed until midnight - this is the most useful time to sleep. Below is the table, according to which you can create your schedule and empirically determine how much to go to bed to get enough sleep. Theoretically, you can completely fall out and recover in 2-3 hours, going to bed in the most useful clock.

According to this table, having calculated the value of sleep on the clock and resting from 19 to 22 hours, a person gets the same full-fledged rest as 18 hours of peaceful sleep. At the same time, resting after 7 am is completely useless.

In any case, it is necessary to approach this data and not to narrow the perception of the world with such a rigid framework - on this table it turns out that they did not have time to lie down "by calling", they will begin to be exhausted and overwhelmed. No need to forget that the human body is equipped, among other things, the ability to adapt to the existing conditions - any, even not provided for by any tables. The person works, falls out, the clock for sleep can be different, and the correct balance will still be recovered.

Have you ever tried to apply polyphase sleep technicians?

YesNo

In 22-23 hours there is relaxing and unloading the nervous system. If constantly awake at this time, the probability of stressful state will become more likely.

Moreover, the forgetfulness will gradually appear, the reaction will slow down. People waking up late are often susceptible to the attacks of strong drowsiness during the day.

Of course, such detailed reflections are about the dream and the right wrath of waste to it - esoteric. Before taking it on faith, you can recall that most discoveries and insights took place at night. In addition, people of creative professions often adhere to the night lifestyle, as inspiration also prefers the starry sky.

Choosing for the individual itself - following its biological rhythms is useful. The habit of relaxing so to fully recover in a few hours and get up sleeping with the Sun or even earlier - this also has an advantage. Correctly selected man's sleep time is able to make an active time of day longer and more productive, the sleep value table will help you choose how much you need to go to bed.

Who falls early and rises early, the mind, wealth and honor will be caught ( german proverb)

It is also important to return to our world from dreams.

What time do you need to go to bed depending on the time alarm

You can proceed from the following alleged lifting properties in the early hours:

• 3-4 - the development of energetic potential and other abilities
• 4-5 - joyful mood for the whole day
• 5-6 - optimal mental equilibrium
• 6-7 - raising the level of vitality.

Traditionally it is believed that at dawn the strongest and sweet dream. However, it is possible to experiment - what time is it better to wake up and get up to feel better and achieve an excellent condition of the soul.

Quiet hour - not only in kindergarten

Children usually sleep after lunch, but sleeping is useful and adults during the day.

Even a short rattle is able to clarify the head, increase the activity of the brain and the body as a whole for the remaining daytime. Sleep time during the day - a period from 13 to 15 hours, it is explained by the fact that the body temperature in this watch is reduced, which serves as the cause of fatigue. However, it should not be resting for a long time: having gained more than 30 minutes, you can get headache and weakness to the rest of the day. It is an individual moment, and some experts believe that you need to sleep for at least 1 hour. In any case, a long daytime sleep should not be introduced into the habit - otherwise it will not be able to fall asleep at night.

In Europe and America, some firms provide for the opportunity for employees to sleep for some time during the working day. Thus, a good result is achieved - the efficiency of employees is maintained, and also disappears the need for a state expansion - work is carried out and all have time.

Sometimes the employer encourages daylight

Choosing time for day rest, you can see the schedule of sunrises and sunsets. Sleeping during the sunset is undesirable, because in this watch there is an outflow of energy, which will make sleep ineffective.

Conclusion

Traditional medicine adheres to the opinion that it is necessary that the person can sleep for 4-6 biological sleep cycles, each of which should be completed completely - to interrupt rest in the middle should not - may have a breakdown feeling.

The best time for sleep, as doctors consider, starts from 23 o'clock, and the table of sleep value is confirmed by the clock.

Hardly not every person had to experience the feeling of daytime drowsiness. Often incredible drowsiness interferes with work, spending leisure, care for children. Experts call this phenomenon with hypersmore, re-drowsiness, when a person appears a strong desire to take a closer, even being at work.

Causes of hypersenia

The problems of dayly drowsiness, as usual, begin at night, which is not surprising. Sleep deficiency over several nights reduces the pace of life, spoils the mood. Habits provoking bad sleep, also provoke daylightlessness. At the same time, there are two options for the development of events: to become more irritable due to dayly drowsiness or try out several ways proposed by experts to correct the situation

Some people in the morning have to spend on shave or bring themselves in order of an hour or two of the time that is assigned to the night's sleep. This is not too reasonable. The main weight of adults needs to sleep from seven to nine o'clock sleep per day, and the guys of adolescence - nine-ten o'clock.

Need to remove everything that distracts attention

The bed is worth using only for sleep and sex. It is not worth using a laptop in bed, watch TV shows and militants, fight video games, to discuss, check accounts. It may adversely affect the quality of sleep.

It is advisable to establish a constant awakening time

Those who are characterized by problems with drowsiness, are usually recommended to go to bed and wake up every day at the same time, including on weekends. This is especially important if you have to suffer from insomnia for a long time.

Need to gradually move to another falling time

Try to set the constant time of waste and lifting. To do this, go to bed earlier for fifteen minutes for four days, and then stick to this time. The gradual adjustment of the schedule is better than if when a person is trying to go to bed immediately one hour earlier.