15 tips on how to sleep in the spring

We discuss with experts as not only a good rest at the weekend, and good night's sleep.

Change the bedroom!

No, we will not make repairs or alterations. Well, you can sleep and not spending a lot of manpower and resources.

1. Pillows. We throw down! The period of their lives - not more than two years, after which they "stuffed" and bedding dust mites. The best option - orthopedic pillows.

2. Blanket. It is mandatory to post the wind and the sun for at least 3 hours to get rid of the moisture and bed mites.

3. Underwear. Best of all natural - cotton, linen. And brighter - that dreams were more cheerful.

4. Window. Ventilated as often as possible, and more. No less than half an hour before bedtime.

5. Curtain. Erase. And the best change to bright but tight spring. Less dust, the easier it is to sleep.

6. Flowers. Slightly less. The best option - a one-two pots. At night, the flowers absorb oxygen. A "fluffy" or geranium violets generally cause vasospasm.

7. Cupboards, cabinets. Dusting as often as possible, at least 2-3 times per week, without using polishes and other sprays intended "Anti-dust" which affect the respiratory system. Furniture polish will help vegetable oil, for the smell - with a drop of aromomasla.

8. TV and a laptop is not a place in the bedroom! They ionize the air and too much attract dust.

And that I was not worth it?

- Habits before going to bed. If you have not already - always rewound. For example, many men are accustomed from childhood to wash socks at night, do not sleep until you do this procedure, despite the presence of his wife and a washing machine. Women soothes and adjusts to sleep applying creams. Children - a glass of warm milk with a teaspoon of honey, which acts as a sedative. In general, a lovely habit that you need to perform on a daily basis. For example, read a couple of pages from the Great Soviet Encyclopedia ...

- Bedtime and waking. Because "to get to» enough sleep hours per week over the weekend is impossible. Even if you really want this. The effect is the opposite - too much sleep acts on the body almost like a bit - organs and the brain to sleep, and we did not get up. So try and weekends do not lie in bed.

COMMENTS SPECIALISTS

Shower before bed? You should not ...

- In the bedroom, in principle, there should be a lot of furniture, - said the professor, allergist-immunologist Yuri Smolkin. - The smaller the secluded villages, which can become clogged with dust, the better. For example, it is not necessary to store the books in the bedroom - the dust of their loves. Materials, including bedside rugs should be legkostirayuschimisya. The more wet cleaning and clean, wash in the bedroom - the healthier sleep. But do not overdo it with detergent so as not to provoke allergic to detergents. In general, in the bedroom as the best possible use of different chemicals. Also, I do not advise it right before bed take a bath or shower, despite the fact that it is often advised. Of course, a warm bath is relaxing, but she dilates blood vessels, causing the blood to circulate faster and organs function. Therefore, a shower or bath is best to take 30-40 minutes before bedtime.

Feel like a yogi

- A good sleep is highly dependent on the hardness of the bed - says MD, neurologist Victor Koss. - Optimal - sleep on the floor, on a thin mat. But better still buy a good firm mattress, now the choice of orthopedic - large. However, it should take into account the characteristics of the organism, for example, the presence of the lumbar or cervical degenerative disc disease, scoliosis, etc. In any case, mattresses allow sleep much better than soft feather beds.

Does not turn into a lark

- Optimal sleep time for each person individually, - says PhD, vice president of the National Society for Sleep Medicine and somnology Mikhail Polouektov. - Someone missing five hours, someone a little nine. On the average, to sleep, man enough 7-8 hours. In the spring and summer, the problems start: dark late dawns early night becomes shorter. And our body in the darkness produces the hormone melatonin, which has a calming effect on the digestive, endocrine and other systems, causing them to "go to sleep". The sooner the dawn is breaking, the sooner the body begins to work at a normal pace. And if at 6 am in the bedroom window looks into the sun, normally can not sleep already. So that good night's sleep, the normal 7-8 hours, it is necessary that in the bedroom were thick curtains, not to let the light.

Source

Leisure & SPA

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