How to improve the sleep of an adult, a child, a newborn, a baby, an elderly person, how to improve the quality of sleep? How to restore sleep, to make sleep, how to sleep to sleep?

It is known that one third of life a person spends in a dream. A good sound sleep is a pledge of physical and mental health. The rapid pace of modern life, a huge amount of information, stress, fatigue - all this prevents the body from relaxing and "rebooting" in a dream.

It is extremely important in the modern world to establish a regime of sleep and wakefulness, to help the body cope with the enormous daily load. There is an opinion that a moderate dose of alcohol or a good sleeping pill helps improve the quality of sleep, but these methods do not help to establish a sound sleep. Sleeping pills can be addictive, and alcohol makes the body spend energy on the processing and withdrawal of alcohol, so that such a dream can hardly be healthy.

How to sleep

How to improve the quality of sleep of an adult?

There is an effective way to improve sleep. To do this, just follow some guidelines. First of all, the right situation in the bedroom will help to improve sleep. When preparing to go to sleep, turn down the lights, turn off the TV and computer. Excessive noise or flicker of the screen does not allow the brain to fully rest. Sleep on a flat surface, best of all get an orthopedic mattress.
No less important for sleep is your diet. Eliminate heavy meals 3-4 hours before bedtime. Saturate the body with melatonin, which is found in products such as oats, corn, rice, barley, tomatoes. Before going to bed eat a handful of raisins or sweet cherries.

How to improve the quality of an adult's sleep

How to improve the sleep of an elderly person?

It is very important to find out the causes of insomnia. It can be a symptom of a somatic disease. In this case, the problem should be treated, rather than eliminating the symptoms.

If nevertheless insomnia and sleep disorder are the result of age-related changes in the body, try to follow some tips for improving and adjusting the sleep regimen:

• Try to minimize the use of hypnotic drugs
• Create absolute silence in the bedroom, so that you do not even hamper the clock ticking
• Reduce daytimesleep, besides, if you sleep in the day, then not more than an hour and not later than 15:00
• Lie at the same time
• Do not eat at night, exclude caffeinated drinks and alcohol
• vetrivayte bedroom bedtime
• try harder to breathe fresh air

How to improve an elderly person sleep How to improve the child's sleep?

The rates of the required amount of sleep vary depending on the age of the child. So, kindergartners and junior schoolchildren should sleep at least 10 hours, in secondary school the norm is from 9 hours, but for adolescents it is necessary to have at least 8 hours of night sleep for rest and rest.

How to improve a child's sleep?

• It is important to adjust the sleep mode. The child must lie down and wake up at the same time( the weekend is no exception).It happens that a schoolboy can get tired and want to sleep. If you think that your child needs to sleep - allow a short sleep( 40-60 minutes), if not - switch his attention to any activity.
• . The child should be maximally exposed to natural light during the day. Before going to sleep, you should mute the light.
• Before going to bed, take the child by peaceful activities, such as reading. So he quickly calms down and relaxes when he goes to bed. You can also include him with quiet music or an audiobook
• You can take a warm bath before going to bed
• Mute the foreign sounds in the bedroom( for example, the noise of transport or barking dogs from the street).Instead, turn on the sound of the sea or the sound of the forest
• Monitor the baby's nutrition
• Physical activity promote a sound and healthy sleep
• Air a nursery before going to sleep
• Make sure that the bed and pillow are comfortable for the child and fit the size of

How to improve a baby's sleep

How to improve a newborn's sleepand an infant?

For the full physical and mental development of babies is extremely important properly adjusted sleep and wakefulness. Sleep should not interfere with anything, be it the sounds or flicker of a TV set.

Before going to bed, ventilate the room well, muffle the light, do not let the crumb become active. Best of all, remove the toys so that they do not excite the nervous system with the desire to play or pomert. It is important that before eating a child eat tightly, so try to adjust the regime so that by evening the baby is hungry.

You can arrange an evening ritual, for example, walk-bathing-food-massage-sleep. In this case, the child will already know that soon after bathing you need to sleep.

However, if a healthy and strong night's sleep is important for adults, then daytime sleep is equally important for infants. At each age, sleep should be adjusted, observing the behavior of the baby and relying on the approximate norms of the periods of wakefulness.

The waking time table for babies

Naturally, all children are different in physical development, temperament, temperament. Therefore, it is not necessary to strictly follow the table, it is given for acquaintance with the approximate timeframe.

If your child falls asleep easily, sleeps soundly, and wakes up hilarious and active - it means that you are all right with the sleep regime. Another thing, if the baby is crying, sleeps restlessly, quickly gets tired - think that you are doing wrong. Perhaps you should put your child to bed early or shorten the waking hours during the day.

How to improve the sleep of a newborn

I want to sleep, but I can not sleep: what to do. How to restore the sleep regime, to establish an adult's sleep?

• Set the sleep mode. For this, take for a rule to go to bed every day at the same time. Of course, sometimes there are situations when you are very tired and want to go to bed early or, conversely, sit up late. However, try to keep the deviations in time not more than 2 hours.
• . Despite the amount of time you spent, try to wake up day in and day out at the same time. So the body will get used to start the metabolic processes, besides, it will be easier for you to adjust the time of the evening retirement to sleep.
• In the first two weeks, reduce the sleep time by 30 minutes. For example, if you have slept in 8 hours before, now you should not sleep more than 7.30
• After the first two weeks after the beginning of the program, prolong your sleep for 30 minutes. In fact, you will return to the length of sleep that you had before the start of the
• program. In the early days you can not go to sleep during the day.
• There are many ways to improve sleep. An indispensable assistant is daily exercise for half an hour. The type of load and intensity are calculated individually. Optimal types include aerobic loads, such as running, swimming, cycling or bicycling. The main thing is that the training should be at least 2 hours before
• sleep. It's necessary to exclude from the diet all caffeine-containing, for example, coffee, tea, tonic drinks and products. You can replace drinks containing caffeine. So, it is allowed to drink natural teas( raspberry, cranberry, etc.)
• Limit smoking. Reduce the number of cigarettes smoked per day at least twice and do not smoke 2 hours before bedtime. Ideally, get rid of the bad habit of
• Limit alcohol consumption to a dose not exceeding 20ml in terms of ethyl alcohol( 400ml of beer, 200ml of wine, 50ml of spirits).For the best result, completely eliminate the alcohol

How to adjust the sleep mode

Which side should it be better to sleep?

It is proved that the ideal position for sleeping is on the back, however, most people prefer to sleep on their sides. This is due to a psychological response to external stimuli. Unlike sleep on the back, in which blood circulation is normalized and all muscles relax, sleep on the right side can lead to clenching of the lung and liver, and sleep on the left promises to be a squeeze of the heart.

• If we turn to the teachings of yogis who connect the right nostril with the Sun, and the left one with the Moon, then it can be noted that sleep on the left side leads to overheating, and sleep on the right side to overcooling. Therefore, in hot weather, it is recommended to sleep on the right side, while when cold, sleep on the left side helps the body maintain the temperature of

. Important: Sleep on the left side is contraindicated to the cores in order to avoid unnecessary strain on the heart muscle, as well as people suffering from insomnia.

• If you have a dense supper and feel heavy - try to sleep on the right side, so you will help the body cope with the load
• If sleeping on your side is most convenient for you, get a low pillow. It is best to sleep on a mattress that can absorb the load
• During a dream on your side, stretch your arms along the body

Which side should you sleep

In which position is it better to sleep?

It's best to sleep on your back, as mentioned above. Advantages of sleep on the back:

• Effective recovery of the body
• Relaxation of the back muscles
• Relief of the spine
• Uniform heart load

Sleep on the back is suitable for everyone except snoring people. Recommended for hypertensive people and people with back injuries or curvature of the spine.

Sleep on a flat surface( best of all - an orthopedic mattress) and use a low pillow under your head. Take care that the pillow does not fall under the shoulders - this can lead to pain in the neck, In addition, the blood circulation is disturbed.

Sleeping on the back - the best position for sleep

Where to sleep properly with your head?

The position of the body relative to the sides of the world is important not less than the posture in which you sleep. Surely you noticed that, having settled in different ways, you wake up with a headache or, on the contrary, feel rested and cheerful.

Sverdlovsk doctors conducted an interesting experiment: a group of people were asked to go to bed in an arbitrary direction. After some time, the researchers summed up: tired people intuitively lay their heads to the east, and the overexcited and bouncy people to the north.

Therefore, from the point of view of common sense, it is impossible to accurately name the direction of the body. Best try a few days to fit differently. After a certain time you will understand in which position you sleep best.

Interesting: Charles Dickens always went to bed with a compass. He believed that the lines of the Earth's magnetic field must pass through the body, and always went to sleep the head of to the north .

Charles Dickens used a compass to determine the side of the

• From the point of view of the traditions and energy of the Earth, indeed the direction of to the north is considered ideal for updating and healing the body. Moreover, such a dream promises tranquility and the strengthening of spirituality. Couples begin to feel affection and attraction to each other. The teachings of yogis claim that the human body also has an electromagnetic field, the north of which is the head, and the south, respectively, the legs. Therefore, the position of the head to the north during sleep synchronizes the magnetic fields of the body and the Earth.
• You will follow the course of the heavenly bodies if you lay your head to the east. In addition to the fact that this side of the world is symbolized with a spiritual beginning, they believe that such a dream will bring cheerfulness and luck in any endeavor. Moreover, such a dream promotes the awakening in a person of ambition and self-confidence.
• . If you want to enhance sensuality and creativity, head to the West. This position brings love and can emphasize and strengthen your sexuality
• If you are a careerist in life, you should head head south to , but only in a relaxed mood. If you are agitated, emotional, angry and irritated or experiencing stress - it is better to refuse from such an arrangement and head down to the north. In general, the South provides energy for the successful start and continuation of any cases.
• If you want to find a goal in life, strengthen your character, find strength for a serious deed - head to the northeast. This side of the world has a stiff energy that does not allow you to relax and show softness and suppleness
• Elderly person sleeps head to the northwest .This position can promote calm, strong sleep and recovery of the body
• If you want to be liberated and get rid of excessive shyness - choose southeast
• Southwest will bring harmony and mutual understanding to your family life

Magnetic field of the Earth

How much you need to sleep an adultper day for a healthy sleep?

A healthy adult needs 5-8 hours of sleep. This gap is due to the quality of sleep. For example, if you slept for 8 hours in general, but often woke up, such a dream will bring much less benefit and necessary rest to the body than a continuous sleep for 5-6 hours. In addition, the quality of sleep affects the time when you fell asleep.it is recommended to fall asleep no later than 22 hours.

When does it take to go to bed and wake up?

As you already understood, the ideal time to go to bed is 22:00.Accordingly, you need to wake up around 6 am.

However, life dictates its own conditions, which do not always fall within the framework of an ideal dream.

In addition, people differ in categories, depending on when they go to bed and wake up:

• Owls - love to stay up late and sleep until noon
• Larks - early fall asleep, get up early
• People with a two-fold sleep - something in betweenbetween the previous two categories, besides they like to sleep in the daytime

If you have the opportunity, you can independently determine the time that suits you the most. Lie down at different times in the evening, when you feel maximum fatigue, write down every day the time when you fell asleep and when you woke up.

A week later, analyze your records - and you'll get an approximate hour when you'd better fall asleep.

There are situations when, for one reason or another, you have to sit up late. Determine when it is better to go to bed, to feel yourself in the morning if not cheerful, then at least not broken, you will help the online alarm clock.

What time does it take to go to sleep

How to sleep early?

Even if you consider yourself an owl and used to stay up until 2 am, you can train your body to fall asleep before.

• Get up at the same time every day( including weekends)
• Get ready for sleep( read how to do it)
• Provide comfort to your body: the fewer clothes - the better. Sleeping is best suited to natural fabrics( linen or cotton)
• Listen to soothing music or audiobook
• Try to develop some habit to give your body a signal to sleep. It can be reading a book, a glass of kefir before going to bed or a nightly massage
• Turn off all electronic devices an hour before sleep - computer, TV, radio
• Mute or turn off the lighting in the house, you can leave a light nightlight
• Do not slumber at night
• Tryperform a breathing exercise: inhale 4 seconds and exhale 8 seconds. This helps to relax the body
• Drink warm chamomile tea or mint tea
• If you are disturbed by loud noises from the street, turn on a small fan or, for example, the sounds of rain or wildlife on the phone

How to sleep early

How to sleep and sleep: polyphasic sleep

Polyphase sleep has been talked about for a long time, but not everyone understands exactly what the principle is. The thing is that it is possible to sleep for 3-4 hours a day. The main thing is not to once sleep this time, which is harmful and has nothing to do with rest, but several times during the day.

There are several types of polyphasic sleep, and not all of them are suitable. How to choose the correct mode for yourself, calculate the time and duration of sleep, you can learn more here.

The main thing, remember that in order to maintain a polyphasic sleep mode, you need a serious reason and strong motivation. Plus such a dream is that you have a few hours of free time in your day. Minus - the regime should be strictly adhered to, otherwise it will not be a polyphasic dream, but simply a normal low-quality one, which can lead to fatigue.

Polyphase dream

Is it harmful to sleep much?

It would seem that if you sleep a lot, you can sleep, finally. However, not everything is so simple. Have you noticed how after a long sleep you felt weak, tired and felt completely broken?

It turns out that much sleep is as harmful as little. If absent-mindedness is absent-minded, immunity is weakened, then in case of excessive sleep, memory and productivity suffer first of all.

According to research conducted by Harvard scientists, to sleep a lot - is harmful. With a constant long sleep, his quality deteriorates, and this promises health problems.

Sleep without a pillow is useful or harmful, and how to sleep properly on the pillow?

Sleep without a pillow is not enough, which leads to discomfort, so still can give a number of other problems:

• Snoring
• Cough due to saliva
• Unpleasant sensations when nesting the nape
• Development of osteochondrosis
• Impairment of cerebral circulation

Sleeping without a pillow is uniquely useful for newborns andchildren up to a year. Adults are recommended to sleep on a low pillow. It is important that on the pillow was only the head, do not lay on it with shoulders.

How to sleep on a pillow

Is it useful to sleep during the day?

In addition to regimes of polyphasic sleep, adults are advised to refrain from daytime sleep. To feel vivacity and strength for doing business, it is important to properly establish a night's sleep.

What to do if it's hot to sleep?

In the summer season, many people experience sleep disorders due to heat. Of course, the easiest way out is the air conditioning, but not all have the opportunity to make such a purchase.

• Open the windows at night
• Turn on the
• fan With the fan on, be sure to keep the windows open for air circulation
• Do not lay synthetic bedding, give preference to natural fabrics

What to do if it's hot to sleep

Is it useful to sleep on the floor?

Sleep is useful not on the floor, but simply on a hard surface. Such soy is especially beneficial for people who have problems with their back, suffered a stroke or undergo a rehabilitation period after the trauma.

In principle, a properly matched orthopedic mattress will perfectly cope with this task.

How to improve sleep with folk remedies?

If you do not believe in a regime or just are an adherent of traditional medicine, I suggest you some tools that will help improve sleep.

• Infusions and decoctions of balm, valerian, motherwort, mint
• Pillow stuffed with hop cones
• Aromatherapy - rose oil and lavender will help you sleep stronger
• Herbal tea made from mint or chamomile

Folk remedies for sleep improvement

A mood for a calm healthy sleep

All of the above recommendationsshould help you improve sleep, which will favorably affect all areas of your life. You will be easier to cope with stress, you will have the strength and energy to achieve your goals and implement plans.
If you follow the recommendations, observe the regime, and there is no improvement in sleep, be sure to consult a somnologist who will help you cope with serious problems with sleep.

How to sleep properly, video