Healthy sleep: how to rest properly?

Arcorporation
May 29, 2023
4 min read

Healthy sleep is physiologically necessary for humans and is an essential condition for physical and mental well-being. A person spends approximately one-third of their life asleep, so it is important to pay attention to this aspect of our lives and care for sleep health..

The main stages and functions of sleep

Human sleep consists of several stages that are repeated several times during the night. The stages of sleep are characterized by the activity of different brain structures and carry different functions of the body. There are two main stages:

Non-REM sleep;
REM sleep.

The main functions of sleep:

restoration of damaged cells that have been exposed to ultraviolet rays, stress, etc.;
recovery of muscle tissue injuries;
increasing immunity;
processing, securing and storing information;
recovery after daytime activity;
preparation of the heart and cardiovascular system for the next day.

When you don't sleep well, you gradually become more vulnerable, irritable and absent-minded. Lack of sleep harms the body both in the short term and in the long term. The wakefulness mode goes astray, concentration of attention decreases, memory deteriorates. You constantly feel tired, productivity drops, depression gradually develops.

How your body functions during the day depends on the quality of your sleep. Proper sleep is a source of good mood, good health and beauty.

Rules of healthy sleep

There are a number of rules, the observance of which will make sleep as effective and beneficial as possible for health. These rules will help the body to perform its functions correctly during sleep, which will have a favorable effect on the well-being and mood of a person during the period of alertness.

Develop a sleep schedule. You need to go to sleep and wake up at the same time, regardless of whether it is a weekday or a weekend.
It is desirable to fall asleep before 11:00 p.m. This is related to the work of our endocrine system, in particular, the release of the hormone melatonin, which regulates the sleep-wake cycle.
Do not eat before going to bed. A couple of hours before bedtime, you can have a snack with light food, for example, vegetables, fruits or fermented milk products.
You should not drink alcohol and drinks containing caffeine (cocoa, coffee, tea) before going to bed. Chamomile and mint tea, warm milk with honey before bed will bring more benefits to the body and help you fall asleep faster.
A walk in the fresh air before going to bed and physical activity during the day contribute to quality sleep.
Before going to sleep, you should not think about problems and worries, you will have time to think about them during the day. And in the evening you need to relax to help the body fully rest and recover during night sleep. If possible, relax your muscles and think about something pleasant.
You should not take a cold shower before going to bed, leave this procedure for the morning. In the evening, take a warm bath or shower.
To fall asleep peacefully, you can read calm literature or turn on soft, slow music, sounds of nature, etc.
Try not to fall asleep to the sound and glow of the TV, as well as not to use a tablet, phone or computer about an hour before bedtime.
Do not forget to air the bedroom before going to bed.
Turn off the light, otherwise sleep will be superficial and the body will not be able to fully recover.
Four complete sleep cycles (slow and fast phase) are enough to rest the body.
The sleeping place should be flat, and the stiffness of the mattress should correspond to your age and weight.
Pay attention to the composition, shape and height of the pillow. You need to choose a model based on the parameters of the body.

The best positions for sleeping

Your well-being is also affected by the correct position during sleep. When you go to bed, make a conscious effort to follow these guidelines until they become a habit:

The best position for sleeping is on the back. Those who like to sleep on their backs should not use a pillow that is too high, as it makes breathing difficult.
Sleeping on your side is also fine for most people. When we lie on our side, the spine maintains its natural curve and the back relaxes.
Sleeping on the stomach is considered the most harmful. Lying on the stomach, we violate the correct position of the head during sleep - we turn it to the side, which disrupts the blood supply to the brain.

Is it useful to rest during the day?

Experts in the field of studying the benefits of sleep have proven that afternoon sleep has a positive effect on the body in psychological and physical aspects. Experiments were conducted with the participation of NASA pilots. The results of the study showed that a 26-minute siesta in pilots improves productivity by 34% and attention by 54%.

Duration of daytime sleep:

from 2 to 5 minutes - micronap. Effectively combats drowsiness;
from 5 to 20 minutes - a mini-nap. Increases attentiveness, endurance, productivity;
20 minutes is a real good sleep. It has the advantages of micro- and mini-naps, improves muscle memory and "cleanses" the brain of unnecessary information.

Healthy sleep with ARCORPORATION

In order to fall asleep quickly and have a good night's sleep, it is important to observe the conditions for the correct organization of the sleeping place. Everything is important here - bed, pillow, blanket, bed linen and room. When organizing a bedroom, it is better to choose calm and warm shades.

Our website presents high-quality textile products - soft pillows, warm blankets and comfortable bed linen. Synthetic blankets are ideal for people suffering from allergies. All bedding sets from ARCORPORATION have perfect fabric quality and are made in stylish modern designs.

By choosing a good night's sleep, you choose good health, longevity and high work capacity.