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Home Be healthy! Healthy living Healthy sleep

Здоровый сонIn addition to well-known tenets of healthy lifestyle: nutrition and physical activity, it is also important even sleep.

In the fast pace of our lives allow yourself to sleep more than 8 hours a day - a luxury. Many seek to "take" time in sleep, to spend it on a daily business needs and concerns.

Is this correct and is there a sleep an important part of the concept of healthy lifestyles, I try to describe in this article.

Everyone has heard that sleep a third of life - this is normal and it happens to everyone. During sleep, our body performs the "charge", restoring physical strength and processing the information that has accumulated during the day.

Consider the basic rules of healthy sleep:

1. Sleep duration is individual for each person, but the average is about 7 to 8 hours. In this case, sleep is divided into several different phases. How important is it to sleep, and just as important not to "sleep" longer than the body requires. In the "lack of sleep" and "peresypi" There is a feeling of apathy and weakness, there is often a slight headache.

2. It is important to respect the day: go to bed and get up at the same time. In order to train the body, you can try before bedtime prodelyvat certain actions, for example, drinking a cup of herbal tea. So, a couple of weeks on the basis of tea lemon balm, chamomile or mint serve as a signal to retreat. Drink at night coffee, cola, cocoa, tea, and alcohol is not recommended because the caffeine in them.

3. Ventilate the bedroom before going to sleep good and nice, but you should not leave the draft. The ideal room temperature is 18-20 ° C. The silence and darkness of the bedroom is also important.

4. The last meal should be implemented within 3-4 hours before bedtime. "Blunt the" hunger can be a glass of buttermilk (of which we have already mentioned), or an apple, but not less than 20 minutes.

5. The bed should not be too hard and not too soft, pillow - a small and fairly rigid. Spend the money and the time to choose the right mattress and pillows, and then the body will thank you immediately sweet and healthy sleep. As for the pose, it is best to sleep on your back or on the right side, but on the belly - is extremely unfavorable to the internal organs.

6. When he went to bed, all the experiences, drop it and just think about the good you can dream a little (it's time to visualization!). Classic books help "liberate" the head of the day's problems.

7. Do not neglect physical activity during the day. Evening load to start 3-4 hours before bedtime. A simple walk in the fresh air would also be very useful.

Naps, and a spread in warm countries (so-called siesta), proving to be very useful: in the range from 13:00 to 15:00 and the duration of 10-30 minutes.