КАК УПРАВЛЯТЬ СНОМ?

Почему мы плохо засыпаем?

Здоровый сон – залог физического и психического здоровья. Мало городских жителей могут похвастаться тем, что они регулярно высыпаются. Жизненный ритм – работа, семья, увлечения – бывает  такой, что не оставляет время для сна в будни, а выходные просто  пролетают  незаметно – проснулся в час, считай полдня прошло.

Люди годами мучаются  <<выравниванием>> режима дня: ложиться надо не позднее 11, вставать в 7 – 8 часов в полной темноте. Но разным людям нужно разное количество сна:

Некоторые высыпаются за 6 часов, кто –то не может выспаться и за 9 часов. И это абсолютно нормально разная скорость процессов в организме, выработка мелатонина разная. Надо еще учесть – разная обстановка, перед сном еда, переживания накануне. И это нормально и намного важнее личных особенностей.

Вы вчерашний и сегодняшний – не один и тот же человек. Тут еще нужно вспомнить <<сов>> и <<жаворонков>>. И существуют ли они? Каждый знает, что он предпочтет – закончить дела после полуночи, зато выспаться утром, или встать пораньше и сделать все. Но не известно, имеет ли это биологическую природу, или сила привычки?

Сном можно управлять , традиционное <<снотворное>> — стакан теплого молока на ночь. Но результативней будет – молоком запить банан.  Банан утоляет голод  и не будит аппетит. И еще в нем содержится серотонин и мелатонин – гормон счастья и гормон сна. Так же в банане есть ионы магния, а они помогают расслабиться напряженным мышцам. Это лишь один из способов управлять собственным сном.

Важный фактор сна – освещенность. Можно дать совет оставлять за 2 – 3 часа до сна только слабый источник света, например ночник, яркий свет выключить.

Но кроме света после заката Солнца изменяется и температура воздуха. Мы в квартирах защищены от этого и с точки зрения здорового сна, зря. Доказано, что изменение температуры воздуха так же сильно влияет на нашу возможность заснуть. Оказывается человеку нужно не согреться, а наоборот – охладится. И из – за этого не работают горячи расслабляющие ванны, теплые одеяла и шерстяные носки. Лучше проветрить комнату или принять прохладный душ перед сном.

 

 

 

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