Tips for Health » sleep

5 tips for better sleep

Viliyana FIlipova — Thu, 03 Jun 2010 03:20:08 +0000

If for any reason suffer from permanent insufficient sleep this undoubtedly decreased vitality and decreased performance. To become energetic again and enjoy sleep, read the following eight tips that will undoubtedly increase the amount of energy in your body:
1. Mattress
Most people do not even suspect that uncomfortable bed / mattress can undermine the good sleep. Studies show that in theory people recognize the importance of mattresses to sleep and health, but those who really pay attention to their quality, are very low. Namely, it may be the reason for your poor sleep.
2. Sheets
Quality bed linen also helps good sleep, not only creates a need for sleep, but retains the comfort for the whole night. Of course, it is more expensive but do not forget that one third of our lives we spend is in bed.
Quality natural fibers absorb moisture sheets, which is excreted from the body, while synthetic serve just turning.
3. Pillow
When you’re tired, there’s nothing better than a comfortable cushion. For sleep you need one that will keep the level of the neck spine. More correctly position the neck, the less are trapped nerves and vessels and therefore reduces the risk of neck pain.
4. Blanket
Remember when you dreamed you the best sleep? Probably not, because then you were a baby. Infants most often turn to them good blankets, which create a sense of security level. Go to the store and buy a new blanket, which again gave you the same feeling.
5. The shower
Take a shower before bedtime! The words “sleep like a baby” are far from random – hot bath or shower to help fall asleep faster. When you go to bed after a shower, body temperature is lowered, and this brings peace and sleep. But do not overdo it with the water temperature.

How to improve our sleep

Viliyana FIlipova — Fri, 25 Sep 2009 07:33:08 +0000

The bedroom is part of our house, which among other things, deliver your restful sleep and relaxing. What will create an atmosphere in the chamber depends on the furniture, accessories and accents that will put her in the decoration few tips will allow you to turn your bedroom into a place of true rest. And when we are well rested and sleep, our day is always better. Remove the TV from the bedroom. His place is in the living room. Psychologists say that watching TV in bed, destroying the good sleep. Do the same with your computer. This will be free of compulsive thoughts of duties, commitments and projects on which work at the moment. Select colors for the walls, which will bring you peace. Cool colors – blue, green, pale violet, generally calm our nervous system and therefore recommended for the bedroom. Avoid too bright and bold color combinations. A good option are also neutral tones such as ivory and beige hues. If you sleep lightly and wake up from the smallest noise, then you can do soundproofing on the walls – the invested funds will be returned in the form of relaxation and sleep. Shtumnite so no neighbors to bother you more. Choose the so-called black-out window. This is a light-proof fabric that is mounted behind the curtains and drapes and the same principle.
The goal is to fully control the light in the bedroom – no one likes to see out the window streetlights or headlights of passing cars. Moreover, black-out has a sound and thermal insulation properties. But if you work primarily at night and day dream for you is essential, it just black-out is required. If you prefer to sleep on a slight light, reading lamp, then put a low wattage of the bulbs. To air in the bedroom to sleep properly equipped to filter and humidifier for him – and dry air, allergens sleep and deplete the reason to wake up tired. As a bonus, many of these devices for air create white noise that has the ability to neutralize other irritating sounds. And last but not least – keep your bedroom clutter – scattered clothes and personal belongings create chaos unpleasant, stressful acting on the senses.

How to relax good

Viliyana FIlipova — Fri, 04 Sep 2009 04:38:55 +0000

There is no dispute – the modern man lives in the hectic speed in a stressful situation, and very often insufficient sleep work. In these conditions the body must somehow endure. Therefore we should learn to relax properly and effectively, enabling the body to restore its power within 20-30 minutes. To learn how to effectively disband, you need to do some exercises regularly and stocks with patience.
1. Take time for unloading
As often in conjunction with any new ventures, our main argument against is the lack of time, the most important condition to do so. Take 20-30 minutes, which are dedicated only to you and not distracting. This time should be shortened, even if you think or very fast.
2. Mental focus
Let’s say that you have passed one hurdle you have found the time needed, are engaged in a comfortable position (for home is best lying) and you’re ready to go to the next step. Focus on any picture: for example you on the beach or just an object – maybe a vase. Hold their attention on the image for 3 minutes. Know that in your head will rotate and other thoughts. Do not try to get rid of them – just give them the opportunity to pass without being detained. This exercise is necessary to prompt the brain to switch from operating mode to the mode of relaxation.
3. Deep breathing
Once you have calmed brain, think calmly go without and keep you distracted, deal with breathing. Deep breathing not only helps the body to relax, but also contributes to oxygen saturation. In a state of stress, we begin to breathe fast and shallow, leading to a deficiency of oxygen in the body.
Deep breathing is inhaled within 5 seconds, they have included not only the chest muscles, but also those of the stomach. If inhalation when you include only the chest muscles, the lungs are not working purposes, but only the upper part.

Long sleep is also harmful

Viliyana FIlipova — Fri, 24 Jul 2009 19:31:41 +0000

The people who like to nap more and snore, are the main risk group for the occurrence of stroke. This is the opinion of U.S. researchers from the University of Buffalo, according to which the overwhelming amount of cases, sleep more than 8 hours and periodic sleep during the day can be very bad health. Scientists have set themselves the objective to determine which diseases in humans are directly the structure of sleep. Experts advise people who sleep longer during the day and feel drowsy, immediately turn to a specialist for consultation. – turn them stertorous increased twice nd-stroke ski. This subject is open long, but so far never been presented quantitatively. However data from the new study confirmed the link between the snore and the likelihood of stroke: “People who sleep more than 8 hours are 9 percent higher risk of stroke compared with those sleeping less.
The risk is increased by 10 percent and those who sleep during the day. Furthermore, daytime sleepiness, long sleep and snore can lead apnoe night – a condition where breathing stops for a certain period of time. Usually it is repeated several times during the night. This phenomenon never seen in healthy people, researchers reported in the article.