Sleep takes about a third of our life. It is extremely important, and yet we do not appreciate it very much. Nowadays, the pace of life is getting faster, we have a lot of duties, which increases the time of daily activity. Of course, everything is at the expense of sleep. This is a very big mistake that we can pay for with health. It is enough 2-3 sleepless nights to worsen our physical and mental condition. Problems with assessment, concentration and memory begin. Sleep plays a key role in the regeneration of the body. It is not without reason that sleep is the best cosmetic. During sleep, the brain processes all information collected during the day and repairs damages. There are a number of rules to improve sleep comfort, and the most important ones include:
- Fatigue before going to sleep
- Avoiding alcohol, caffeine and cigarettes
- Healthy lifestyle
- Eating a few hours before going to sleep
- Avoiding bright light in the evening
- Don't force yourself to sleep if you don’t want to
- Avoiding naps
An essential element of a good night's sleep is also a comfortable bed. It should have appropriate dimensions and preferably it should consist of a frame to which we will set up the mattress. It is important to adjust the mattress due to our preferences. The most important thing is to feel comfortable. You should also watch the flow of fresh air in the bedroom.
It is not a secret that physical activity significantly improves sleep comfort. This particularly applies to people with sedentary work. These people should exercise at least 30 minutes minimum 4 times a week. Fatigue causes us to fall into deeper sleep, thanks to which we are less responsive to distracting stimuli from the outside. People who have problems with falling asleep often are not physically active. We should not exercise later than 3 hours before bedtime, because our body is stimulated after the exercises. Unfortunately, sleep problems are an extremely common phenomenon. The reasons are different, it can be the aforementioned fast pace of life and can be manifested on a nervous background. Many people fall into a vicious circle, shorten the sleep time to a minimum, it becomes uneven and we become more and more tired and irritable. The market offers many preparations with a natural composition that help to fall asleep. They often contain melissa, valerian or hops. It is also reasonable to consider supplementation with magnesium, zinc and certain amino acids. Magnesium has anti-stress effect and zinc affects brain functions and allows it to regenerate faster. Vitamin B6 has a calming effect and it also makes falling asleep easier. You can also use Gaba, or aminobutyric acid, which helps calm the body before sleep. The quality of sleep also depends on melatonin, which is produced by the body. It happens that its production is disturbed and you have to change it with supplementation. Remember that each person is different. Some need 5 hours of sleep and other need 7-8 hours. The most important thing is to keep the balance between time of work and time of sleep.