Sleep for beauty and health

To the question of how to keep your youth longer, the famous top model of the 80s Ines de la Fressange, said clearly and simply - a good dream. A healthy and deep sleep relieves fatigue, during sleep the work of all internal organs in the body is normalized, muscles relax, the nervous system rests. After sleep, a person feels vigorous and healthy.

Most likely, we will think about correct or good sleep when at night, rolling from side to side, we cannot fall asleep. And in the morning, barely waking up, not having time to calmly eat our breakfast, hastily put on makeup, while noting to ourselves - "again circles under the eyes", we run to the office. And we feel that the mood is "completely nowhere", the appearance is even worse.

What's the matter? Why is this insomnia again? Let's see what are the main causes of insomnia?

One of the reasons can be called a violation of the regime of work and rest. Only the correct alternation of work and rest, the absence of overwork, as well as good sleep will preserve health and prolong the youth of the body, including the skin.

As you know, human skin regenerates mainly at night, and the peak of its renewal occurs from about 23.00 to 2.00 hours.

What happens? If you do not go to bed on time and at the same time work late or have "active rest" in cheerful companies, then the body loses part of the energy that is so necessary for skin regeneration.

For a young age, this deficiency is not so noticeable, but even then the skin condition worsens. After 35 years, you will see traces of sleep disturbances on your face - bags, circles under the eyes, etc.

If at 25, in order to regain a fresh, rested look, you just need to have a good rest, and a two-week vacation will help you, then after 35 you will need much more effort... But what about the miraculous creams that cosmetologists talk about so much? Creams help us a lot, but they cannot replace good sleep.

What are the basic rules you need to follow in order to maintain good sleep and stay alert throughout the day.

1. All have their own characteristics - some need enough sleep in 5 hours, others - in 8 hours, or even more. Strive for quality sleep, not hours. If your body doesn't require more than 5 hours, don't force it. Sometimes we sleep longer than we should, and we feel "overwhelmed", tired, even with a mild headache.

2. One of the conditions for a good sleep is to go to bed at the same time and get up at the same time.

3. Engage your body with physical activity - in the modern world we have largely limited ourselves, especially in active movement. Therefore, the morning should be started with gymnastics and a warm or cool shower.

4. Think - is your bed good for good sleep? The mattress should provide support for the spine during sleep, and the pillow should be comfortable for the head and neck.

If it is uncomfortable for you, then you often wake up in the morning with a headache. This happens because the cervical vertebrae are in an unnatural position, the muscles in the neck and upper back are tense, as a result of which the blood supply to the brain is disrupted.

Some of us like to sleep on high pillows, with the head dropping to the chest and wrinkling in the neck. In this position, you cannot avoid the double chin and wrinkles on the neck. By the way, all this is formed when reading in bed or with a low head tilted while working at the table.

Choose a pillow that does not move around your neck, chin, and chest. Train yourself to sleep on a low, flat pillow, and on your back.

5. Choose comfortable sleepwear. It should not be tight-fitting, should not restrict movement. The best materials for this garment can be linen, poplin, or cotton.Silk lingerie looks luxurious, but in fact it is cold and slippery.

6. Before going to bed, ventilate the room you are sleeping in. The optimum temperature for good sleep is 20-22 degrees. In the bedroom, especially in winter, it would be good to turn on a humidifier at night. Try to dust more often in the room where you sleep. If there is not enough time for this, do not get extra figurines, vases and figurines on which dust settles.

7. Alcohol and hard drinks before bed will keep you awake. From such drinks a person seems to "fall" into sleep, but this is not a dream that allows the body to restore the lost energy. You will wake up at night, fall asleep again, etc. In the morning you should not expect cheerfulness - "the head is buzzing."

8. Do not eat at night. Eating plentiful or fatty foods will not give you adequate sleep. The digestive organs are sluggish, but they will work, gastric juice, and other enzymes will be secreted, while the brain is set to rest. In general, the body will not rest.

Going to bed with an empty stomach is also not suitable for everyone. Hunger in the blood lowers the sugar level, which provokes the release of adrenaline in the body, and this makes a person nervous.

It all depends on the state of health - if you want to eat, the food should be light - low-fat cheese, nuts, yogurt, vegetable salad, fruits. All of these foods contain the amino acid tryptophan, which forms serotonin in the body, which is responsible for good quality sleep.

9. Before going to bed, do not watch action films, do not sit up with a book in your hands, especially when lying in bed. If possible, try to go to bed no later than 23.00.

Of course, you may be delayed by some urgent work or household chores. Much depends on you how you plan your working hours and household chores. There may be exceptions to these rules. But always try not only to plan in advance, but also to see first assistants in your loved ones.

10. Do not sit near TV screens for a long time. The screen emits a white-blue color similar to daylight. Because of this, there is a failure in the production of the hormone melatonin. One of its main actions is to regulate sleep.

With age, the amount of melatonin decreases, and sleep becomes more shallow and restless, and insomnia is also possible.

When we fall asleep, melatonin restores our body, repairs, strengthens, because it is he who is one of the most powerful natural immunomodulators and antioxidants, absorbing free radicals - those unstable molecules that destroy our cells and tissues.

If you're having trouble sleeping, make yourself an herbal tea. For this, herbs are suitable - lemon balm, valerian, mint. Warm milk with honey can be an excellent remedy for a good sleep.

Try to think about something good before going to bed, or talk quietly with someone close to you, also about something good.