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The Sleep And Its Benefits

The Sleep And Its Benefits

How did you sleep?

A healthy, peaceful and sufficient sleep, in fresh air, can invigorate, refresh and rejuvenate you.
Which is why the question “How did you sleep?” is of great importance for the health and aspect of our skin.
What is the best position for sleep?
Obviously, not the one sitting in a chair while snoozing, certainly not in the most unnatural and uncomfortable position.

The most natural and ideal sleep position is the one laying down, with the body stretched out fully, and because it is also important the sleep is deep and restful, head position must be not too elevated on a number of pillows. Use a single pillow, sitting right under the shoulders, so that it does not promote a double-chin formation. The head should rest comfortably on the pillow and not dangle off it. In order to avoid the swelling of the face, the head does not rest on the palms, hands or arms.

The bed should be not too soft and not too hard, otherwise the pressure exercised on the muscular and bone tissue is too great.

Temperature in the bedroom should be somewhere between +19, +20 degrees, as higher temperatures tend to make the body loose vigor.

What can be done when falling asleep is difficult due to various reasons?

 This is usually the case for people who perform intellectual jobs, for people who are nervous or suffer from anxiety. Other people do fall asleep or snooze, but their sleep is highly agitated and is not restful or restoring. Nervous tension represents the root cause of numerous diseases, which is why relaxation is the primary condition of its healing. Sleep is a natural relaxation. Since ancient times, Indian wisemen noticed that tensed muscles, muscles in an activated mode, produce decomposition substances which ultimately lead to exhaustion. Relaxed muscles allow the blood to neutralize these toxins produced. Due to this observation, scientists in ancient India concluded that through special exercises, one can attain muscular relaxation as well psychological.

The one who is able to relax is one who sleeps well.

Some usual advices can be useful immediately

  1. Sleep on an empty stomach, which is why it is best to have dinner approximately 3 hours before bedtime, a non-spicy meal and reduced fats. Otherwise, in order to avoid unpleasant sensations caused by contractions, a light dinner is recommended. During sleep, breathing automatically becomes diaphragmatic, and so if the stomach is full, then the stomach and diaphragm are too close together and will irritate each other. Diaphragm will stop the stomach from performing respiratory functions. This, in turn, will determine digestive pathologies which will lead to acid-base imbalances like acidosis (acid excess) and an insufficient respiration. Therefore, dinner should be a light meal.
  2. Not recommended to drink too many liquids before bedtime, no black coffee and no tobacco to be smoked. Caffeine, theine and nicotine found in coffee, tea and respectively tobacco, all stimulate the nervous system. Before bedtime, some preparatory steps can be taken in order to help the body rest, these are:     

  • Take a short walk before bedtime, 20-30 min walk in fresh air, breathing in deeply 10-15 min at an open window and airing out the room used to sleep.
  • Foot bath can be prepared using sodium bicarbonate (1 teaspoon for 2 liters of boiled water) – duration of the foot bath 15 min,
  • For insomnia, feet and ankles may be rubbed with pine oil, covered in clean, cotton socks.
  • Valerian root tincture can be used as inhalation before bedtime.
  • Lavender oil may be used on the area right under the nose.

 Optimum duration of sleep is without a doubt highly individual, and it is linked to the state of the body at the moment of falling asleep. 7,5 hours of sleep during summertime and 8 hours of sleep during the rest of the year.

 

Copywriter & Translator
Ada Green

 

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