Healthy Sleeping

There are natural biorhythms, and neglecting them means stealing youth, beauty and freshness from yourself. There is a wrong attitude «the more you sleep, the more rested your body will be». The important thing is not how much you slept, but at what time you went to bed! Have you heard about the hormone melatonin (sleep hormone)? This is one of the most important hormones needed for the full body functioning. It slows down the aging process, enhances the effectiveness of the immune system, participates in the blood pressure regulation, in the functions of the digestive tract, in the work of brain cells and endocrine system. It's also a strong natural blocker of malignant neoplasms. Proper rhythm of waking up and going to bed leads to increased levels of melatonin, and thus maximizes its beneficial effects on humans.

At what time you should go to bed?

Melatonin begins its production at 8p.m., the peak of its production occurs at 11p.m., and it lasts until 4 a.m. This means that by 11p.m. your body should already be in a state of deep sleep. Only then you can get a sufficient amount of melatonin, and the body can successfully utilize the waste products and toxins that have accumulated over the previous day. That is why it is best to go to bed at 10p.m. having a whole hour left to fall asleep. People who go to bed after midnight practically do not receive this hormone, and the body does not recover overnight, even if you sleep until 11a.m.

At what time you should wake up?

The hormone serotonin (responsible for the body awakening) plays a role here. It stands out in a large amounts from 5.30am to 6.30am. If you'll wake up at this time, you won't feel sleepy and will get up and will feel comfortable (provided that you go to bed at about 10 pm). This is how the body's biological clock works. Be sure to follow this mode, and see how your life will become more energetic, vibrant and healthy!

If you don't go to bed at the right time in the evening, the synthesis of melatonin(sleep hormone) slows down. And the lights effect on the eye retina after sunset destroys melatonin. Instead of melatonin, stress hormone cortisol begins to flow into the blood, the function of which is to maintain strength and vitality in a critical situation. Cortisol is slowly cleared from the blood. Sleeping in this state will be more difficult and more restless. *It is known that a person can live without a sleep for only one week(or maximum of 11 days).

During a person's life, the amount of melatonin changes. It reaches its peak about 2 to 5 years. By adolescence (puberty), melatonin production decreases, and then remains unchanged for a long time - up to about 40-45 years. After that, the amount of melatonin in the body begins to sharply decrease, affecting sleep problems in the elderly.

How to help your body produce and maintain as much melatonin as possible?

1. Every day, take the time to be in the sun (in daylight), especially in the morning. Exposure to daylight during the day enhances the production of sleep hormone in the dark at night.

2. During sleep, blackout should be maximized. It is especially important to avoid blue and green rays (TV, mobile, and tablet screens), which dramatically reduce the level of beneficial sleep hormone.

3. Caffeine slows down the sleep hormon synthesis - you can improve your sleep by abandoning coffee and caffeinated tea in the afternoon. Tea can be replaced with chamomile, linden or any herbal infusion.

4. It's also desirable to limit alcohol in the afternoon. Before going to sleep, limit smoking and some medicines that can reduce melatonin levels.

Some useful tips:

1. Your cheerful morning is laid in the evening of the previous day. Therefore, in the evening of the previous day you should have a light(diet) dinner, no later than 3 hours before bedtime. Otherwise, at night, your body will spend a lot of energy on food processing, instead of resting, and restoring processes and the nervous system. So you won't get enough of a good sleep in 5-7 hours, and you'll wake up weak, broken and swollen.

2. To make your getting up early easier you need to find an incendiary goal for yourself. You should know "why" you need to open your eyes every morning. Otherwise, laziness can overcome you and you will sleep until noon ..)) If you know why,» you will overcome any <<how"!

3. As soon as you wake up, you must smile, even if you do not want it, do it just physically, just with your lips. How it works? We smile when we feel good. If we smile, the brain thinks we are well, happy hormones are produced, the mood rises, and positive thoughts come - it really works.

4. The first 15 minutes after waking up, drive positive thoughts into your head, think, "oh, today is a beautiful day, I will do everything that planned and so many more miracles will happen)))»

5. Do not switch the alarm on later, try not to fall asleep after you first woke up.If the difficulty of getting up early is just in your eyes opening, put a glass of water on the pedestal near the bed and put a cotton pad next to it, as soon as your alarm rings, soak a cotton pad in water and wipe your eyes, and you won't want to fall asleep again.