Основные правила хорошего сна

что нужно для хорошего сна-1

В первую очередь придерживайтесь своих биоритмов. Многим из нас для того чтобы выспаться достаточно 7 часов в сутки. Людей, которые могут выспаться за менее чем 6 часов очень мало. Лучше всего рано ложиться и рано вставать, так вы будете лучше себя чувствовать на протяжении всего дня. Самым полезным сон считается до 12 часов ночи. Лучше всего если вы будете ложиться спать каждый день в одно и тоже время.

Избавьтесь перед сном от любой навязчивой информации. Постарайтесь за час до сна не смотреть телевизор и не сидеть за компьютером. Если этого не делать ваш организм не сможет сразу же уснуть, как только вы ляжете спать.  Все светящиеся предметы необходимо убирать подальше во время сна, это может навредить нашему сновидению.

Следите за количеством витамина D  в организме. Если его недостаток, может сказываться на вашем сне. Даже если вы будете сильно уставшими и ляжете спать вы не сможете уснуть долгое время, потому что у вас не будет вырабатываться в достаточном количестве мелатонина. В вашем рационе должны присутствовать: яйца, сыр, масло сливочное, рыба и прочее.

Кушайте за пару часов до сна, желательно белковую пищу. Вы можете выпить стакан молока или приготовить не жирное блюдо. Белковая еда перед сном помогает вырабатывать организму гормон серотонин, который отвечает за расслабление.

Не пейте перед сном кофе, чай и другие бодрящие напитки.

Перед сном хорошо проветривайте помещение. Самая комфортная температура для сна 19 градусов. В ночное время у вас должен быть постоянный приток свежего воздуха, особенно если вы страдаете гипоксией.

Сделайте свою кровать максимально комфортной для сна. Уберите все мягкие матрасы, учеными доказано, что лучше всего спать на жесткой поверхности. Идеально если матрас будет повторять изгибы вашего тела. Подушку также следует покупать ортопедическую.

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