How to organize a healthy sleep? How many hours should sleep last?

Efficiency, activity, productivity, mobility, aggressiveness - it is these qualities that require of us a crazy whirlwind of modern life. We are many-sided, multi-armed, swift-footed, we are trying to succeed in everything, we are tireless and inexhaustible. Where does the strength for a frenzied race come from?

The modern socially active person rests only in a dream, therefore, well-being provides us with an exceptionally healthy sleep. How many hours are we supposed to sleep? What should be the dream to completely restore our strength, and the next morning we were ready to rush into the victorious battle with the myriad hordes of worries and problems?

Why do people need to sleep

Why do we need a healthy sleep? How many hours do I need for a good rest? The whole point is that our brain regulates literally all the processes in our body.

He is the generator of intelligence, and hence the source of new ideas, the right decisions leading to success. He is responsible for the development of reflexes, and therefore for the clarity of reactions, and muscular, and psychological, and social.

It affects the emotional sphere, enthusiasm and positive attitude. He regulates the hormonal background, determines the libido, that is, practically determines his personal life.

The metabolism depends on it. For example, how many hours are needed for a healthy sleep, so as not to get fat? After all, American studies have shown that people who are not getting enough sleep gain weight quickly.

Intensive and multifaceted load drains the brain by the end of the day. It needs to be restored, and it is possible only in a dream. How long should a healthy sleep last for the brain to fully recover? What happens to us in a dream?

What happens in a dream

During sleep in the human brain there are complex intense neurophysiological processes. Everyone has heard about the fast and slow phases of sleep. Who knows for sure what this means for each of us?

The phases of sleep, fast and slow, alternate and create cycles. The cycles run one after another and clearly, it is proven, limited in time by about a hundred minutes.

The phase of fast sleep is characterized by a pronounced inflow of blood to the brain region responsible for memory and emotion, that is, it plays an important role in the formation of memories. In this phase, with total external passivity of the sleeper, the activity of the cortical layer of the brain remains almost half, the EEG fixes alpha rhythms. That is, while we sleep, the brain analyzes the information received for the day.

In addition, in this phase there is an intense release of adrenal hormones into the blood, intensification of cerebral blood flow, fluctuations in blood pressure and pulse, and erection. Awakening in the phase of fast sleep ensures perfect well-being.

In the phase of slow sleep, alpha rhythms gradually come to naught, but visceral connections are activated. Laboratory studies of the last 5 years have shown that in the phase of slow sleep, the functions of the visceral, that is, the internal organs, are regulated. Since the cortex of the brain is inactive at this moment, awakening in the phase of slow sleep will have a very negative effect on well-being.

To avoid awakening in the slow phase, you must try to program the duration of sleep for a number of hours, a multiple of 1.5. It is essential not only how long a healthy dream lasts, but also the multiplicity of its duration 1.5.

How to organize your dream? How to exclude everything that can prevent a meeting with Morpheus? How to provide yourself peace for as many hours as you need for a healthy sleep?

Observe the physiological clock

Staying in bed should be until 22.00. Doctors-somnologists insist: the right time for sleep: from 22.00 to 07.00. You yourself noticed that, after being late to go to bed, then for a long time you can not fall asleep. This is because you are tired and overexcited, and excitement is nothing but the initial stage of fatigue. And your temporary revival is closer to the night - a symptom of increasing fatigue.

Therefore, it is important not only how many hours of healthy sleep lasts, but also when you sleep. The sleep period should fall on a physiologically appropriate clock. It is proved that the quality of sleep is much higher, if it starts before 22.00. The most effective for a good rest is a dream - started before midnight.

Observe the mode

Thus, we found out that the sleep regime is not a trifle or a whim, which can sometimes be neglected. Stick to the once and for all established routine. It should become mandatory for you, as a result - the usual.

What does "habitual" mean for a person in the neurophysiological sense? This means that you have successfully coped with the elaboration of a conditioned reflex. A persistent reflex was formed - to fall asleep at a certain time.

Not so important, you sleep 6, 7 or 8 hours. How many hours a person's healthy sleep lasts, it does not matter, first of all it should be timely. Do not depart from the daily routine neither on weekends, nor on holidays. In this case, the violation is tantamount to destruction, and all previous efforts can go wrong. Stability should become the motto for organizing a healthy sleep.

Do not overeat or starve

Do not go to bed with a full stomach. There is a rule - do not eat tightly in the last four hours before going to bed. Eat just enough for healthy sleep.

For dinner, you should not plan meat, spicy, salty, fatty or fried dishes, they will not give you rest in a dream and leave their mark on the face the next morning. Give preference to vegetable and fish dishes, stewed and boiled. Promotes falling asleep carbohydrate food: porridge, casseroles, mashed vegetable soups with cereals.

Do not drink coffee and caffeine-containing drinks in the evening. Cocoa, chocolate, alcohol also do not contribute to a healthy sleep. Their tonic effect reaches its peak three hours after ingestion, just before the moment of falling asleep.

Do not go to bed hungry. Hunger is not only "not an aunt", he is not at all comrade to the godless Morpheus. It is impossible to tolerate the pangs of hunger for as long as a healthy person's sleep lasts. Do not turn under the rumbling of an empty stomach, make him silent with a glass of curdled milk or yogurt. A glass of warm milk with a spoon of honey is a fine, centuries-old proven remedy. A glass of warm oat jelly with juice from sweet berries and fruits will also provide comfort to your stomach and will facilitate falling asleep.

Do not forget about the prelude to sleep

Set yourself up for sleep beforehand. Force yourself to disconnect from everyday worries and problems. For an hour, half an hour before going to bed, take a shower or bath, spend aroma or do a relaxing gymnastics. Turn off the TV, computer, read it better or tie it. Prelude to sleep should relax you, to translate into a relaxing state.

The choice of ways for prelude to sleep is absolutely individual. Choose the optimal for yourself option by sampling, select its optimal duration. It is not so important, it will last 10 or 40 minutes, it will be a warm bath or phyto tea, it is important that it causes you positive emotions. The ritual should gradually become a habit, you must develop a conditioned reflex - to fall asleep after the prelude to sleep.

Provide yourself with comfort

In a dream, a person is completely relaxed, and nothing should stop him from doing so. The bed should be optimally comfortable. It is necessary to choose a flexible mattress that is capable of providing the necessary support for the bending of the spine. Of particular importance is the selection of a pillow, because it provides relaxation of the neck muscles in a dream. The blanket should be light and warm, large enough. Bedding is preferable to choose from cotton or linen fabric. The same, from natural fabrics, must be and nightwear. It should fit you freely, without squeezing or disturbing your healthy sleep. How many hours can you feel comfortable in tight underwear, without correcting it, in the afternoon? Why, for the whole night, zakovyvat himself in the vise of a shirt with a corset or pulling boxers?

Eliminate external stimuli

It is known that people who rarely change during the night pose easily wake up and already from early morning feel a surge of vivacity. Those who sleep restlessly, tossing a lot, waking up in the morning, feel overwhelmed.

It turns out that in a dream we all the same react to external stimuli. Sharp sounds, flashes of light, drafts, awkward touches of the husband, child, and cats next to each other in the bed cause us to react with involuntary movements. This breaks the alternation of phases of sleep, destroys its cyclicity, sharply reduces its quality. The next morning after a restless night, a person feels overwhelmed.

Therefore, try to provide yourself with complete peace throughout the night. Blind windows to exclude the impact of outbreaks of advertising and headlights of passing cars. Secure the sashes of the windows, so as not to interfere with the slamming window. Teach a pet at night without you. Persuade the child to sleep in their crib. Get a more spacious bed so that you and your husband do not interfere with each other.

Fight with hypoxia

During sleep, your body must be adequately saturated with oxygen. The room before going to bed should be ventilated, you can leave the window open for the night. It is impossible to provide a sound sleep in a stuffy room. How many hours in the stuffy you will survive without harm during wakefulness? And do not deprive yourself of fresh air for the period of sleep.

But do not overcool the air in the room, its optimum temperature should be from 16 to 18 degrees Celsius.

Did you get a good sleep? Did you achieve what you wanted? Waking up in the morning, get up immediately, do not lie down, even if it's too early. Your brain is already involved in active activities, provide the necessary field for it. Use early awakening as a trigger for a spirited day. In fact, forcing yourself to fall asleep again, you are violating the correct alternation of phases and cycles of sleep, completely leveling the sleep efficiency you achieved with such difficulty. This may turn into sluggishness on a subsequent awakening. Do not let your efforts prove in vain. Sleep soundly and stay healthy!