One-third of life a person should spend in a dream. Those who do not comply with this requirement, the life eventually punishes a whole bunch of diseases, from the endocrine, cardiovascular, gastrointestinal and mental health to cancer. Why? The answer is simple: the body periodically requires daily rest and "repair and maintenance" work. And they are so programmed by nature, mostly held in our body is at night. Therefore, the daily rest may never fully replace a night's sleep.
Look what is happening inside our bodies at night:
22 hours. In the blood increases by half the number of white blood cells - the immune system is checks entrusted her territory. Body temperature drops. Biological clock signals: it is time to sleep.
2-3 hours. The body is more rasslablinetsya, but in every cell in full swing reduction processes.
24 hours. Consciousness more master of dreams, and the brain continues to work, laying on the shelves of the received information the day.
1 hour. Sleep is very sensitive. Untreated tooth time or a long time ago injured knee can be different and will not sleep until the morning.
2 hours. All bodies are resting, only the liver is working with might and main, scrubbing sleep the body of accumulated toxins.
3 hours. Full physiological decline: blood pressure at the lower limit, pulse and breathing are rare.
4 hours. The brain is supplied with a minimum amount of blood and is not ready to wake up, but extremely acute hearing - can wake up at the slightest noise.
5 hours. The buds are resting, asleep muscles, metabolism slowed down, but in principle, the body is ready to wake up.
6 hours. The adrenal glands start to throw into the blood hormones adrenaline and noradrenaline, which raise blood pressure and make the heart beat faster. The body is already preparing for the awakening, but the consciousness is still dormant.
7 hours - the high point of the immune system. It's time to warm up and get a douche. By the way, in this hour of medication are digested much better than at other times.
You see, what the important restorative processes occur in the body when we sleep peacefully! And so they all went off without a hitch, the dream should not only be long enough, but qualitative: calm, deep, without unreasonable awakenings and snoring.
Science has dozens of different sleep disorders that afflict 20% of the population. This primarily insomnia - insomnia, as the doctors say. At its core are often stress, neurosis, mental strain, shift work, air travel from one time zone to another.
The situation usugublinet so-called "Edison effect" - an abundance of electric lighting in our homes. The fact that the sleep hormone - melatonin, which regulates sleep-wake cycles, our epiphysis (pineal) produces only in darkness. And constantly, and in a certain rhythm that provides the hypnotic effect of any pharmacy drugs will not achieve. Therefore, those who want to be healthy, doctors are advised not to sleep with the light, the pineal gland to protect and improve the content of melatonin naturally. What do you need?
Avoid stress and peretruzhdaetsya.
Do not break the daily cycle. We must go to bed at sunset - about 22 hours and get up at dawn every day, including weekends.
For dinner, better upotreblint foods rich in serotonin: tomatoes, celery, bananas, corn cobs, oat or rice porridge, marine fish. Serotonin - one of the so-called "hormone of happiness" - is a raw material for the production of melatonin.
You can pamper yourself with carbohydrates. They also increase the levels of melatonin. Only there they have to be on an empty stomach and not mixed with fats and proteins. Avoid alcohol, nicotine and caffeine.
Make sure that there is enough food in the B vitamins: B3, B6 and B12, as well as calcium and magnesium.
Avoid excessive electromagnetic radiation - it has a bad effect on the pineal gland. Try to sit in front of a smaller computer or television, before bed, turn off all electrical appliances in the bedroom.
For the prevention of sleep disorders for 30 minutes before going to bed is useful to drink a glass of soothing herbal tea. His recipe: Mix equal parts of chamomile flowers, fennel seeds, grass peppermint and valerian root. 1-2 tbsp. l. collection pour cup of boiling water and a half-hour hold in a water bath. Then cool, strain through several layers of cheesecloth and squeeze.
Renowned neurologist Konstantin Umansky sleep disorders advises make special treatment pillow: pour in a canvas bag and hop flowers hem it to normal pillow for a few months. The volatiles hop calming effect on the nervous system. The pouch can be filled and other herbs. Once in the air the aroma of mint, chamomile, clover and other plants, sleep much better.
Water the air can Bedrooms therapeutic aromas and using oil burner. The smell of roses and lavender will calm the nervous system, the needles - relieve fatigue, laurel - prevent spasms, rosemary - alleviate the condition of chronic diseases of the upper respiratory tract.
A good therapeutic effect have ordinary houseplants. Geranium, for example, not only calms the nerves and improves sleep, but also reduces the pressure in hypertensive patients. Therefore, flowers decorate windowsills is not a whim.