Approved you a real break for the activities of the day (walking, reading, listening to music, relaxation exercises).
* Ritualisiert to your bed-walking phase: herbal tea, milk, a bath (valerian, balm, lavender), diary - an end of the day, you harmony. Tasks and problems for the next day record.
* Design your bedroom so that you feel comfortable (temperature, humidity, ambience, healthy mattress).
* If possible, always at the same time to bed, even on weekends. (Exceptions prove the rule.)
* Following the signals your body, and the recovery Irin him when he calls. Not overcome the deadlock.
* Esst evening (after 21 clock) nothing heavy, fat or Sharp. This stimulates the stomach, the intestines and the brain.
* Avoid evening coffee (stimulating), alcohol (schlaferzwingend acts such as barbiturates, but disturbs the sleep cycle and reduces the deep sleep) and nicotine (gefäßverengend).
* No sport in the late evening. At least 4 hours before bedtime! No physical high-performance, the stimulating effect also for body and soul and affects sleep significantly.
* If you suffer from sleep disorders: No lunch nap!
* Sedatives or sleeping medication in acute crisis situations!
* Prepares you up the so that you can forward (alarm not to the last minute, prepare a good breakfast).
* Take for something beautiful morning!
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Around the Sleeping
Allegedly, the sleep before midnight the healthiest. Is this true?
This is individually different. The most valuable are the first four to five hours after falling asleep. Ensuring the morning after waking up again to turn brings on the other hand, hardly anything.
Are sleeping eight hours a day for each the right measure?
The average need for sleep is slightly lower. But there are people who need twelve hours. Others come with five hours. It's like the animal world: learn a giraffe sleeps only 20 minutes per day, a bat against 20 hours.
Should late rather just go to bed, early to hochzukommen easily?
The rest behavior depends on many factors: genetic predisposition, gender, age, season, personal situation. Sleep habits are changing, but not entirely compatible. Who his life late risers, is never a good breakfast - just the reverse.
Is this a dead sleep, unproductive phase?
Not at all. The brain is like a computer. It holds firmly experiences as a PC data on the hard disk. In the sleeping brain learned our stores, deletes superfluous knowledge while creating the necessary space for future new impressions to work with.
This is individually different. The most valuable are the first four to five hours after falling asleep. Ensuring the morning after waking up again to turn brings on the other hand, hardly anything.
Are sleeping eight hours a day for each the right measure?
The average need for sleep is slightly lower. But there are people who need twelve hours. Others come with five hours. It's like the animal world: learn a giraffe sleeps only 20 minutes per day, a bat against 20 hours.
Should late rather just go to bed, early to hochzukommen easily?
The rest behavior depends on many factors: genetic predisposition, gender, age, season, personal situation. Sleep habits are changing, but not entirely compatible. Who his life late risers, is never a good breakfast - just the reverse.
Is this a dead sleep, unproductive phase?
Not at all. The brain is like a computer. It holds firmly experiences as a PC data on the hard disk. In the sleeping brain learned our stores, deletes superfluous knowledge while creating the necessary space for future new impressions to work with.
Sleep deprivation can rapidly ageing
Lack of sleep can age faster. The scientists found the University of Chicago. With only four hours sleep, basic metabolic problems (processing of carbohydrates, regulation of hormones) disrupted. These changes are similar to the biological effects of aging and the early stage of diabetes.
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