Ten tips to sleep like a baby
sleep is not just a break from the day's work: when we sleep without problems improves our mood, our memory and we prevent physical and psychological ailments, as well as lengthen our lives. A study by the American Academy of Sleep Medicine recently found that sleep is one of the secrets of longevity. As a follow-up conducted on 2,800 people, the results showed that about 65% of those who say they sleep well or very well for at least 7.5 hours per night or the sum of all day, have a better quality life.
The older, they had 100 years of life, relatively good quality of sleep, while those who were between 65 and 79 described their rest and a little less sleep. Taking into account that respondents had different health variables, socioeconomic and place of residence, it was determined that those who suffer from chronic insomnia are three times more risk of premature death than those who do not have that problem.
The research also confirmed the National Heart Lung and Blood Institute, U.S. United, which involved some 2,200 people, the study's findings were presented this year at the 24 th annual meeting of the Associated Professional Sleep Societies, in Texas.
In short, ask yourself if the lack of sleep is a problem for you. Because sometimes small changes are enough, from the pillow, mattress, to solve the problem. The following suggestions.
The pillow, his best friend.
The pillow's crucial support for relaxation. Take note of the material it is made of the pillow to be the one that feels most comfortable. And do not forget that the best sleeping position is on your side, so the column is protected from pain and also to the muscles.
The height of the pillow should be equal to the distance between the neck and the outer arm. For those who sleep on their backs, the best is a lower pillow, filling the space between the neck and head, but without compressing the spine.
not sleep upside down
Quines sleep with the belly toward the bed often wake up tired and sore, plus this position undermines the thoracic and lumbar regions.
Renew your pillows.
The pillow should be changed at least every two years. When buying a new one, should be taken into account some details, such as pillows that can expel a strong odor, the least to most sensitive noses. Choose the fillings are less easily deformed as the most resistant foam. The size also counts: it is better for wide pillow does not move with any movement in his sleep. And although it seems out of place, the ideal is to try the pillow in the store, to avoid errors in the election.
Pillow: right and wrong
Side (right): Keep your spine aligned and your arms below chin. The knees should be bent and a pillow between them to prevent final rotation. This prevents the lumbar region is extended, which can cause long-term hernia.
Side (incorrect): Never leave your hand under your head, because it compromises the circulation to your arm and push the pillow against his face, which favors the appearance of fine lines . Do not sleep with the body hunched, do stretching exercises before bedtime. Boca
up (right): Place a small pillow under your knees to remain half bent over the night, leaving well-positioned hips and back muscles relaxed.
up (right): Place a small pillow under your knees to remain half bent over the night, leaving well-positioned hips and back muscles relaxed.
Boca up (wrong): Do not sleep with your legs very straight, because that forces the lumbar region. Also, do not bend the pillow to make it higher, because there ends up resting her head on the fold, forcing the neck area too.
The best mattress.
The best mattress.
The ideal mattress for a restful sleep should be neither too soft nor too firm. Prefer those with latex or similar coverage, adaptap that the contours of the body, relieving pressure points.
Councils to dream.
may seem silly, but some simple tactics can help you have a perfect sleep. According to the neurologist Shigueo Yonekura, Institute of Sleep Medicine and Federal University of Sao Paulo, Brazil, there are ways to get rid of insomnia. Some of them then:
1 - Before getting into bed, download the anxieties of the day or go for fourth, fundamental é appease anxieties as do every day. Do not lie as it arrives at work: take a warm bath, relax, disconnect from the day and then just go to sleep.
2 - Turn off the TV and PC, the light emitted both delay the pre-sleep relaxation.
3 - Do not exercise until four hours before bedtime, otherwise, your body will still be busy. In bed the only exercise recommended is sex, which is excellent for relaxation.
4 - Take tea, but avoid those with stimulants, like black tea or green tea which contain caffeine. Prefer tea like chamomile and melissa.
5 - Avoid night binge, make a slight dinner, including vegetables or soups.
6 - The meats are fatal to eat before going to bed: proteins activate the sympathetic nervous system, which is responsible for leaving the body on alert, and to promote the adrenaline rush.
7 - After the warm bath, light a lamp blue and lavender spray drops on the pillow. It will be a great help to relax and relieve the stress of daytime
8 - A little warm milk can help the quality of sleep, because it contains tryptophan, a neurotransmitter associated with deep relaxation.
9 - Forget about: Alcohol does not help you sleep better. Rather, it can lead to snoring, sleep tormenting him and those who have to sleep near you.
10 - Spend at least seven hours a night to sleep. Your health will thank you.
