Instructions for healthy sleep. What to do with insomnia?


Good sleep is the key to good spirits and the best activator for brain function. It improves concentration, promotes the active development of intelligence, and is also a guarantee of good health and longevity — the rules of quality sleep in front of you.

  1. Go to bed on time.

Sleep is not a period od complete rest, as many think. During sleep, the production of the most important hormones that regulate metabolic processes, the thyroid gland, other organs, and systems. From 22:00pm, the somatotropic hormone is released, which is responsible for cell growth; and after midnight, melatonin, which regulates the sleep-wake cycle.

It proves that insufficient sleep is associated with an increase in body weight, as the balance of hormones of satiety and hunger, leptin, and ghrelin, is disturbed. As a result, this leads to eating disorders, for example, to a pathological craving for sweet, carbohydrate foods

  1. Do not read in bed.

The bedroom is intended for only two things – it is a dream and love. If you want to read a book or leaf through a magazine before going to bed – you have an armchair, sofa, chair, bathtub at your disposal – it does not matter.

  1. Sleep well during the day.

Daytime sleep can be a severe hindrance to nighttime sleep. If you want to take a nap on the weekend, give it 20-30 minutes, preferably in the interval from 13:00 to 15:00 hours of the day. After such a dream, you will not feel tired. At the same time, this is enough to restore the strength required by the body and stay awake for the rest of the day.

  1. Adequate sleep is the basis of health.

The duration of sleep should be at least 6 hours, but not more than 9 hours. Too much sleep is harmful. Optimum sleep 7.5-8.5 hours. If you do not fill up, the body will accumulate fatigue, which can lead to the development of depression, neurosis.

  1. Observe the interval between sleep and physical activity.

Physical activity is one of the components of good, quality sleep. But the time interval between playing sports and sleeping should be at least 3 hours. The body must rest from muscle load.

  1. Before going to bed, the body needs to relax.

Take a warm bath with essential oils, listen to relaxing music. Love to cook? Slowly prepare your favorite cake, which will be so nice to have breakfast. The main thing – do not strain. After such actions, your sleep will be sound, and your dreams will be pleasant.

  1. Do not overeat at night.

Overeating before bedtime is harmful. But an inexpensive meal can have a beneficial effect on sleep. Eat something light if your body requires it. For example, a banana, some macaroons, drink a glass of warm milk with vanilla. From 15:00, it is not recommended to drink caffeinated drinks (tea, coffee, cola) and alcohol. They have an interesting effect on the central nervous system.

  1. Turn off the lights and open the windows.

Bright light disrupts the production of melatonin, which is responsible for healthy sleep. Curtains should be tight so as not to let in light. To sleep, use a sleep mask. The optimum temperature for falling asleep and for a good night’s sleep is considered to be from 17 ° С to 20 ° С – light coolness.

  1. Use confortable and medicated mattress:

Researches found that good matresses also very crucial for healthy sleep. If you’re not familiar with what materss will suit to your health, then you can also ask doctors for their recommendations. You find thebest mattresses under $300 online that can enhance your sleep and improve your health physically.

  1. Do not use gadgets.

The blue spectrum of radiation produced by the screen of a tablet, smartphone, and even a TV activates centers of wakefulness in the brain. If insomnia suffers, set the electronic devices aside 1.5-2 hours before bedtime.

  1. If insomnia persists, consult a doctor.

If you have difficulty falling asleep or waking up at night, episodes of insomnia occur more often than 2-3 times a week – perhaps this is due to disturbances in the thyroid gland. This can be observed with hyperthyroidism or autoimmune thyroiditis, as well as with insufficient amounts of magnesium and calcium in the body.

You may also like

More in Health