If you suffer from insomnia, it’s hard for you to fall asleep in the evening, and wake up in the morning, it means that the body’s resources are running out. Too much physical and emotional stress are accumulated, the nervous system is in imbalance. You need to unload yourself both physically and emotionally.
Starting position: lying on the back, hands either along the body or on the width of the shoulder girdle, the legs are bent at the knees, feet at a comfortable distance from the pelvis and on its width.
On inhalation, lift the lower back of the floor to a comfortable limit for you. Feel how the pelvis with the movement of the waist will roll over the sacrum forward, closer to the feet. On exhalation relax and put the lower back down to the floor. Notice how the pelvis will roll over the rump closer to the body. It is important not to press the lower back to the floor, but simply relax, and it will fall down by itself. Continue to move slowly, avoiding jerks in a comfortable amplitude. Make 20-25 such “rolls” of the pelvis.
The starting position is the same.
Exhale slowly, gently, softly lower your knees to the left, relax the muscles of your legs and let your legs sink to the floor under your own weight. On inspiration, just as slowly, avoiding jerks, return your legs to the center, on the next exhalation, lower your knees to the right. Repeat 12 movements on each side.
Move with your eyes closed, extremely smoothly, watching the movement spreading through the body.
Starting position: also lying on the back, but put your right foot in the center of the pelvis, left one throw on the upper thigh, lift your hands up above the chest and close hands together (hands in this position are like a mast).
On exhalation, moving very slowly, lower your legs to the left, relax, let them stretch to the floor under their weight. On inhalation, return to starting position, on exhalation again lower your knees to the left. Observe in this case that when the knees fall to the left, the hands tend to make a right turn. There must be a feeling that you turn your hands with your feet. Make 12 movements, then change your legs and repeat in the other direction.
Previously, it was thought that senior people just need less sleep than youth, but a new research has discovered that adults begin losing their ability to lapse into a deep and restorative sleep from about their middle thirties.
For the study, the researchers analyzed the scientific literature published in the medical journal Neuron. The scientists also found that we also start showing signs of aging.
One of the authors of the study Professor Matthew Walker says that it is the lack of sleep also linked to a number of deadly diseases, especially those affecting the brain. He explains: “Sleep changes with aging, but it doesn’t just change with aging; it can also start to explain aging itself.”
It is possible that right now you are dreaming about strong 8-hours sleep. But let’s reconginse how often do you have it? Experts say that we are unknowingly violating our sleep. Next time before you go to bed, think of our list of things that did not contribute to the good sleep.
Philip Alapat, associate professor of sleep medicine at Baylor College of Medicine in Houston says that coolness in your bedroom leads to a good sleep. Your body temperature goes down and you start to fall asleep. Moreover, if it’s too much heat in the bedroom, it can disrupt a sleep and deep sleep stages. The optimum temperature for sleep is considered to be 15-19 C.
A bad pillow
Fans of sleep on the side need hard pillow, which will provide a comfortable position of your head, and those who sleep on their back or stomach need a thin, soft pillow. It was mentioned by Rebecca Robbins – PhD from New York University.
Stale sheets and bedding
If you do not wash a bedding for two weeks or more, each square inch will gather 11 million bacteria, including those that trigger pneumonia and food poisoning. To no catch, it is worth to wash sheets and bedding every week, at a maximum temperature of water which safe for the fabric, and dry at a low temperature.
Who has not at least once checked mail or went through Facebook line news using a phone before going to bed? While experts advise not to do this because the blue light coming from all sorts of gadgets affects the body’s ability to produce melatonin (sleep hormone). In order to reduce the harm, Apple came up with the night mode function that changes the screen to a warmer tone. If you are using the Android system, try the Twilight app – it works in the same way.
Postponing the alarm for five more minutes
This is not a good habit. Sleep during these “five minutes” doesn’t have a high quality as it is divided into parts. Moreover, in the end you do not sleep enough, and feel tired.
Drinking alcohol before going to bed
Maybe after a glass of white wine you sleep better, but it does not help you to wake up better. This is because wine, beer and other beverages violate brain impulses and lead to uneven sleep. As a replacement you can drink a little glass of wine at dinner, and do a few stretching exercises before going to bed.
Your lovely dog
Despite the fact that 40% of pet owners believe that they sleep better with their cat or dog, one in five suffers at night because of own pet.
Lack of socks
No, we’re not kidding. If you keep your feet warm, blood vessels will expand and it will help to fall asleep faster.
Did you drink coffee after dinner? It might continue to operate. Even more it is likely if you are taking birth control pills, says Marie Spano, sports nutritionist Atlanta Hawks team. Birth control pills reduce the caffeine rate of cleavage as well as antidepressants. You can ask your doctor.” If you want that caffeine does not interfere your sleep, it is better to drink it at least 6 hours before you go to bed.
The mattress from the 90s
The average shelf life of mattress is 10 years. If it’s time to change yours, try mattresses made of organic cotton and non-synthetic latex. Natural wool is a natural refractory material. When choosing a mattress, give preference to companies that have certificates of compliance with standards of organic textiles and latex – a guarantee that the mattress for at least 95% is made up of organic materials.