How To Sleep In A Healthy Way|Step By Step.

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How Long And How To Sleep Properly.

The right amount of sleep allows us to get rid of fatigue and physical tension. It is a great way to regain energy, but not only. What can give us good sleep and how long should we sleep to get it enough?

Why Do We Need Sleep?

sleeping man

Healthy sleep affects the level of our energy and the quality of life. During sleep, the human mind is restored to its brightness, and the body can finally free itself from everyday stress and tension.

According to American scientists, sleep strengthens memory and leads to the arrangement of accumulated information. This happens when we sleep because then the human brain is able to process large amounts of material that are delivered to him during the day.

What Causes Dizziness?

The optimal amount of sleep can also help to maintain the correct weight. When we sleep too short, the body begins to secrete a hormone responsible for feeling hunger. The shorter we sleep, the more hungry we are. However, too much sleep also does not necessarily serve our figure, because it can slow down metabolic processes.

Seven And A Half …

There are different theories about how much we should sleep. According to some scientists, the healthiest sleep lasts from 6.5 to 7.5 hours. Others say that a healthy sleep is between 6-8 hours. Why this half-hour discrepancy?

According to one theory, the ideal sleep time is a multiple of 90 minutes. The dream consists of cycles, lasting 1.5 hours, during which we go through various phases. The best moment to wake up is the end of such a cycle, which means that the most rested will be a person who managed to sleep for 6 or 7.5 hours.

Sleep Protects Against Diseases.

However, our own biological clock should be the authority regarding the length of our sleep. It is he who sets the time of sleep in the daily cycle and alerts about the level of fatigue of the body. Each person has their own individual length of sleep, which is needed for optimal functioning during the day.

Do not overdo it with the length of sleep, because a long night’s vigil can lead to greater fatigue of the body. On the other hand, too little sleep is often the cause of cardiovascular disease, heart disease, and even insomnia. If you feel tired and drowsy – this is a sufficient signal to go to bed.

The Advantages Of A Short Nap.

Apparently, the best time of day for an afternoon nap is 12pm-4pm. A short sleep break has its advantages. First, it gives relief to the overloaded mind. In addition, according to American and Greek researchers, regular use of afternoon naps can protect our heart from coronary heart disease. In the face of such facts, when we feel tired in the middle of the day, you can do nothing but take a nap.

Laying the body during sleep plays a key role in the occurrence of snoring, reflux, heartburn, sleep apnea, and even wrinkles!


Here The Best And Worst Positions Of Sleep And Their Influence On Health.

Sleep positions – in which to sleep and which to avoid? See for yourself!

The fact that an adequate amount of sleep is necessary for the proper functioning of the human body, probably everyone knows. Unfortunately, many people do not realize that the position in which they sleep through the night can have a direct impact on health and correct posture.

If you want to provide a 100% rest, you should prepare your resting place properly. Turn the lights off, “cut off” from the electronic devices, and also mute inside. After doing this, it will be crucial to choose the optimal position that will make the next day wake up happy, healthy and rested. What positions to avoid, and what it is worth a try? Check it out!

1- Sleeping On The Stomach.

woman sleep on the stomach

Sleeping on the stomach is the position that most strains the spine and is one of the worst for the human body. This is because the internal organs are oppressed and the lungs have very limited access to air. Because of this, a person has a problem with free breathing, which results in loud snoring and even sleeps apnea.

Sleeping on the stomach is particularly dangerous for those who struggle with asthma. What’s more, practitioners of this position have, during sleep, neck unnaturally twisted upwards, which results in excessive muscular tension and chronic neck pains. It is within the neck that the pressure on the spine and its muscles increases, which often moves to the lower parts of the back.

People who complain of shoulder pain can take it as a “manifestation” of the body against sleeping on the stomach. Interestingly, people who prefer this form of sleep have very abstract dreams: from UFOs to erotic dreams.

2- Sleeping On The Right And Left Side.

woman sleeping on the side

Sleeping on the right side has a very negative effect on the functioning of the human body. Why? First of all, for the sake of hindering (and often blocking) the operation of many internal organs. Sleeping on the right side causes the stomach to press on the pancreas, so it’s the easiest way to get reflux.

In turn, falling asleep on the left side, stomach acids do not move into the esophagus and will not be troubling. What’s more, this position will help to pump blood through the body (the human aorta is bent to the left). It will also have a positive effect on the lymphatic system. Thanks to falling asleep on your left side you can avoid problems with digestion and breathing. It also helps to cleanse and oxygenate the body.

3- Embryonic Position.

woman sleeping

The “fetus” position is the worst thing that can be done to the body. Unfortunately, it is well known to most people. The position on the side, with legs, tucked up, which are located just next to the chest. According to statistical research, the embryonic position is chosen by almost 50% of people in the world.

Many of them admit that it is simply the most convenient. Unfortunately, from a therapeutic point of view, it does not bring any benefits, on the contrary. Why? A person who is lying on his side, with his legs in front of his chest, is exposed to back, joints and neck pain. This is not the natural position of a person.

Perennial sleeping “in a ball” can result in chronic pain in the above-mentioned parts of the body. An embryonic position is deadly for the spine because it is bent for many hours (and sometimes many nights in a row).

If you do not know where your morning pains in your knees or neck are coming from, this may be the solution to the puzzle.


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cold shower
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4- Sleeping On Several Pillows.

pillows and duvet
Photo by Jaymantri on Pexels.com

Many people choose to put two or more pillows under their heads. Unfortunately, comfort does not always go hand in hand with a positive effect on the body. During sleep, it is very important to maintain proper (physiological) curvatures of the spine. If therefore, the head is unnaturally raised up, it can even lead to serious damage within the cervical vertebrae.

In less serious cases, it will end up with chronic neck and head pains. It’s best to sleep on one and in addition a suitably contoured, cushion that will provide comfort and help maintain correct curvatures of the spine all night long. It is worth investing in an orthopedic pillow. Inadequate fit can promote migraine headaches, degeneration of intervertebral joints, neck and shoulder injuries as well as arms.


Did You Know That

The Pillow Should Be Replaced Once Every 18 Months?  After That Time Mites, Dust And Dead Skin Begin To Collect In It?


5- Sleeping With Another Person. Unfavorable “Weave”.

couple in the bed
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Sleeping in a tight embrace is an expression of passion. But also … unfavorable habit, which often does not allow you to sleep and rest properly. Lovers do not pay attention, they do not even bother: snoring, kicking and poking on the part of their partner. In turn, over the years, they get used to it and forget that some habits are simply bad for health.

One of the most dangerous position is the “weave”, in which one of the partners covers the stomach or neck of the other. This behavior makes it difficult to breathe, and also makes the internal organs compressed. Finally, it is very unfavorable pose for the spine: both embracing and embraced. People who sleep in this way for many years, may in old age (and even earlier!) complain about serious problems with the right posture and cervical vertebrae.

Drowsiness and dizziness, and in extreme cases – shortness of breath are the results of sleep deprivation. Research shows that from a purely physiotherapeutic point of view it is best to “sever” with a loved one for the night and sleep in a separate bed. However, considering the psychological comfort, this is not the right solution for all people. Those who can not imagine the night without the proximity of the second “half”, should choose the method of sleep “on a teaspoon”. Partners should then sleep on the left side, with a minimum bend of the spine.

6- Sleeping On The Back.

woman sleeping on the back
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Sleeping on the back for a reason has become a position to sleep, which is recommended by doctors and physiotherapists. It is the most natural position of a man who provides the greatest feeling of comfort, even to those who are initially not used to it. It brings the most benefits to the spine, neck, and additionally improves well-being. The back is straight and the neck is in the right way.

Anyone who is struggling with recurrent back pains, bloating, painful cramps or (in the case of women) with severe PMS should put on this type of posture. People who sleep in this way do not put pressure on the lower esophageal sphincter, which eliminates the main cause of heartburn. Sleeping on the back is also recommended by dermatologists. It’s healthy for the skin and provides it with vitality. Spending the night on the stomach, with the head “embedded” in the pillow, promotes pollution, acne and the aging of the skin. To achieve optimal comfort and health benefit, while sleeping on your back, it is worth placing a knee pad. It will relieve the lower part of the spine.

7- Sleeping On A Soft Mattress.

mattress

Just like the choice of a pillow, so the choice of the mattress has a significant impact on the well-being and – above all – the correct posture. The mattress was made in order to provide the person with a properly adjusted support during his rest in a lying position.

You cannot be fooled by a seeming sense of comfort: too soft mattress does not have a beneficial effect on health! Makes the muscles instead of resting, all the time working almost at full capacity. A person is “sunken” in a soft mattress, and this position becomes the cause of back pain and muscle cramps. This does not mean, however, that you should invest in a hard and uncomfortable mattress.

This, in turn, limits the free circulation of blood. It’s best to apply the golden mean principle and choose not too soft and … not too hard. Choosing the right mattress is a very individual matter and depends on weight and height. A person weighing an average of 60 kilograms will evaluate the average hard mattress as hard. While the same will be rated as soft by someone weighing 100 kilograms or more. In this matter, it is worth taking the advice of a specialist who will surely correctly choose him for the profile of the person.


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Thanks, Bart.

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