Many of us spend a lot of time at work. Intensive and fruitful work brings many advantages: good wage, respect among superiors and staff. But there is also back side medals. We all get tired at the end of every working day, some to a greater extent, some to a lesser extent. Coming home after a day of work, our body needs rest. If you don't rest, it can lead to chronic fatigue, depression, loss of strength. Therefore, you need to remember that rest is the key to good and good health.

How people rest, how their working day unfolds, their performance and vigor depend. The most best vacation considered healthy deep sleep. Good sleep depends on many factors: on what bed we sleep on, what pillows or bolsters we use. Typically, many of us don't think about it. Most people use uncomfortable and small sofas that damage our backs, and after sleeping on them you sometimes feel “broken.” As for pillows and bolsters, almost every family uses outdated products from the last century. You have to constantly adjust and beat them in order to sit comfortably on them. Currently, there are modern products in the form of pillows and bolsters, with the help of which we ultimately get good, healthy holiday. We are pleased to offer you several products that will significantly improve your vacation.

Thanks to this pillow, you will completely change your opinion about healthy and wonderful sleep. By using it, you will have a great rest and restore your strength for a new working day.

This pillow takes into account your head position while sleeping, whether you sleep on the side of your body or on your back. The design of the pillow is made in such a way that it central part can be adjusted for each person individually. The center is slightly lower than its sides. The middle of the pillow is designed for back sleepers, and the sides are for side sleepers. With the help of the practical cushion cushion, there will be no unnecessary pressure on the neck area.

It is worth noting that this pillow is equipped with two bolsters. This will help you determine whether you have placed the pillow and lied down on it correctly. Buckwheat husk filler will relieve excess tension and stress, will help you fall asleep faster.

Once you sleep on this pillow once, you will never want to go back to a regular pillow. Every morning you will wake up in a good mood!

Our body is designed in such a way that when we go to bed, so that our spine does not bend or get damaged, we need support. This is also necessary to create comfortable sleeping conditions. The Night Symphony pillow combines all these functions. This pillow is designed to provide extra support to your neck and ensure you have a pleasant rest. When making this pillow, a special mold is made. This promotes even distribution of pressure over the entire surface of the pillow. The pillow also contains natural filling, which indicates that this pillow is environmentally friendly.

It’s very pleasant to sleep on such a pillow; you don’t need to fluff it up again, it will always be the right shape. When you wake up in the morning, you won’t want to tear yourself away from it!

Many of us have no idea that sleeping on bolsters is much more more convenient and healthier, compared to regular pillows. This has long been proven by world scientists. The rollers have a small shape, and thanks to them your spine will always be in an even position.

The exclusive roller meets all these characteristics; in addition, it can also be placed under your knees when you lie on your back. You can also attach it to the back of the chair in the approximate area where your lower back is located. Thus, you will have correct position back while sitting in this chair.

Using this roller, you will easily relax and thereby give your body a rest after a hard day at work.

These and many other products for good night and recreation presented in our online store will certainly help improve the functioning of your back, strengthen your nervous system and physical abilities.

We assume that it is unlikely that you will meet someone who would not dream of always being beautiful, full of strength and happy. Sometimes many people try different types sports, gyms, diets, walks in the parks. However, what do we know about a healthy lifestyle? It is rare to find someone who fully adheres to it. Why is this happening? What prevents people from taking care of their health? What will you have to do to look and feel great? And how to live long and successfully? We will try to answer all these questions below.

Healthy lifestyle – what is it?

Today, everyone's life is full of events, technologies and temptations. In our developed times, people are accustomed to running somewhere and rushing, to make the most of it. Work quickly, learn new things, eat fast food, take medications with immediate effect. There is no extra minute for relaxation and basic attention to yourself. However, sooner or later your health will fail. It never happens on time and always brings bad results.

It's easy to avoid this outcome. Just know and follow the rules healthy image life. What kind of “beast” is this? Healthy lifestyle is a complex good habits, only having a positive impact on human life. With its help you can improve your health, increase your life expectancy and be happy. Healthy lifestyle is especially relevant in Lately. Technological progress, bad ecology and inactivity have a detrimental effect on people. Appear various kinds stress leading to diseases, often chronic. In this regard, a healthy lifestyle is extremely important for our society.

What does a healthy lifestyle consist of?

Maintaining a healthy lifestyle helps everyone take care of and care for their body. It contributes to its strengthening, stability and strength. This is true only under one condition. You need to use all its components. There are many classifications of them. We chose a simple and meaningful one. So, a healthy lifestyle consists of:

1. proper nutrition;
2. sports;
3. personal hygiene;
4. different types of hardening;
5. giving up or minimizing bad habits.

Proper nutrition

Eating right, first of all, means eating only healthy foods nutrition. They provide the body with various substances that help it grow and function. Proper nutrition should be extremely balanced.

To a person, especially with a problem excess weight, you should adhere to several principles of proper nutrition:

1. Food should be varied. This means that the diet must include products of both animal and plant origin;
2. The calorie content of the diet should not exceed the daily requirement. Everyone has their own. Many lifestyle aspects are taken into account when calculating your caloric intake. For example, the presence physical activity, excess weight, diseases, etc.
3. At least 5 meals per day. They include three mains and two snacks. You can’t go hungry – that’s an axiom. To always feel good, learn to eat 5 times a day at the same time;
4. Eat slowly. This way, you will feel full in time, not overeat and enjoy the taste;
5. Chew your food well. This is a salvation for the stomach and everything digestive system. Experts recommend chewing food at least twenty times;
6. Eat liquid. Be sure to consume soups daily. They promote the release gastric juice. In this way, soups simplify the process of digesting other dishes;
7. We eat vegetables and fruits rich in vitamins. This great option for a snack. Fresh vegetables and fruits will not only satisfy hunger, but also replenish the lack of nutrients;
8. Drink, drink and drink again. The amount of water per day is 1.5-2 liters. Tea, coffee and soups do not count. In the morning, drink a glass of water on an empty stomach. You can add lemon for taste;
9. We consume fermented milk products. Low fat content is best, but not low fat. They contain healthy protein and promote speedy digestion;
10. Don't be lazy, eat only freshly prepared food. Over time, food loses its beneficial properties.

Rules healthy eating are quite simple and do not require special skills. Today, there are a lot of services available where everyone will find recipes to suit their taste and will be able to control the calorie content of dishes and the amount of water consumed.

Sports and physical activity

Our body is ours main tool. With its help we can perform all our functions. Therefore, it is very important that the body is always in order. First of all, you need to use it. Movement is life. Couldn't have said it better. Let's take a car for example. If it sits idle for many years, it becomes covered with rust and becomes unusable. So is our body. The less we move, the greater the risk of disease. It's good if you have a lot of free time. You can visit group classes, practice gym or dance. There are a lot of options. But what to do if you are a busy person and have almost no free time? The ideal option for you is morning exercises. Dedicate 10-15 minutes a day to it, and your body will always be in excellent condition.

You can find it on the Internet great amount information about exercises and morning exercise techniques. In addition to the above, running has a great effect on the human body. A morning or evening run lifts your spirits. By choosing picturesque places for running, you can clear your mind of unnecessary thoughts and relax. It doesn't matter what type of physical activity you choose. It is important that they give you pleasure.

Personal hygiene and healthy sleep

Hardening

To reduce the risk of disease to a minimum, it is worth hardening. It helps the body fight unfavorable external factors. There are many ways to increase resistance and immunity:

1. Taking air baths. This is the most affordable and easy way. Try to take frequent walks fresh air, ventilate the premises. In the summer, go out into the countryside. Clean forest air is the most best prevention diseases;
2. Sunbathing. No less effective for a person is exposure to the sun. However, you should be careful with it and avoid direct rays at midday. Burns and heat strokes should also not be allowed to occur;
3. Walking barefoot. Our feet have many sensitive points. Their massage leads to normalization of the functioning of important organs;
4. Rubdowns– a soft and gentle method of hardening. It is suitable even for small children. The process involves rubbing the body with a massage mitten, washcloth or wet towel;
5. Pouring cold water - the most famous method. You can douse yourself completely or partially. It is important to wipe yourself with a dry towel after the procedure;
6. Cold and hot shower. Alternating cold and hot water gives skin tone, rejuvenates and strengthens the body.
7. Winter swimming. This type of hardening requires a responsible and careful attitude. Before starting procedures, you should consult your doctor.

Rejection of bad habits

We will not go deep and talk for a long time about the dangers of smoking, alcohol and drugs. This is a well-known fact. We really hope that each of you, our readers, values ​​​​your health and has long given up these destructive habits or is now on the way to this.

Healthy sleep

Sleep plays a big role in the health of our body; healthy sleep fills our body with energy, restores the performance of our body by providing it with rest.

Unfortunately, short-term sleep disorders due to today's lifestyle happen to almost every person. There are many reasons leading to this - stressful situations, worries about work, family, jet lag when flying from one time zone to another, poor diet and daily routine lead to a person having difficulty falling asleep and waking up. Unhealthy sleep negatively affects performance and well-being.

What should you do to improve your sleep?

Particular attention to healthy sleep is important in the evening; by nightfall you need to “extinguish” emotional arousal, you need to reduce physical and mental activity. Despite the fact that many people read before bed, it seems to help them fall asleep, this is not recommended, since the impressions from what they read contribute to the appearance of difficult night dreams.

You should not consume large amounts of food and liquid at night, this not only causes painful dreams but also prevents the body from falling asleep. You should have dinner no later than 2 hours before bedtime.

An important factor healthy sleep is room hygiene, ventilate and clean the bedroom in a timely manner, clean fresh air has a positive effect on sleep and dreams. Change your bed linen on time, use a light blanket for covering, a heavy one puts pressure on you and prevents your body from completely relaxing.

To speed up the process of falling asleep, you need to take walks before bed; short-term warm baths (3-5 minutes) also have a positive effect. When you go to bed, try to imagine a landscape that is pleasant to you and mentally linger on it. Good exercise To tire out your inner vision, close your eyes and draw your favorite number with white paint on a black background; this exercise helps you fall asleep.

If the above remedies do not contribute to healthy sleep, you should use valerian or motherwort to combat emotional stress, take them before bed, good influence Mint is beneficial for sleep; its aroma has a calming effect on the body, which promotes healthy sleep.

If you have frequent sleep disturbances, you should not immediately take sleeping pills and sedatives; consult a neurologist, he will know which means are most suitable for your body; unauthorized use of sleeping pills can lead to catastrophic consequences.

Healthy sleep - this is the key to health and career success, and its absence is a sure guarantee of decreased working capacity and the occurrence of various diseases.

Dream- certain physiological state, the need for which arises in a person regularly. This condition is characterized by a relative lack of consciousness and skeletal muscle activity.

Dream- This is a significant and important part of every person’s life. During sleep, our body must recover psychologically and physically, stock up on strength and energy for a new working day.

For healthy sleep it takes 6-10 hours, and 8 hours of sleep is considered ideal. Each person has an individual need for sleep, and it is necessary to determine the optimal period of time for you to get enough sleep and provide conditions for healthy, full sleep.

Tips for ensuring full and healthy sleep

Healthy

Forget about the existence of a computer and TV in the house. This is especially true for children and adolescents. It's better to listen to some calm music.

Result

Doctors say that television and the Internet are the main sleep disruptors in our time. Even if the night vigils are halved

Healthy

Sleep on a good mattress and the right pillow, and not on a soft sofa.

Result

Properly selected pillows and mattress will make your sleep comfortable and help maintain your health. long years. It is especially important for children to choose a good mattress, since correct posture is formed at an early age.

Healthy

Walk in the fresh air before bed.

Result

Even a short, light walk in the fresh air before bed can relieve the stress that has accumulated during the day.

Healthy

Eat food at least 4 hours before bedtime.

Result

You won't have nightmares at night. After all, it is overeating at night that causes difficult dreams.

Healthy

Ventilate the bedroom, light an aroma lamp for a short time or place aromatic pads with useful herbs(hops), turn off the bright lights.

Result

The body adjusts to a calm and healthy rhythm, which means you don’t have to worry about sleep.

Healthy

Do not drink coffee, black tea, carbonated drinks, or alcohol at night.

Result

You can fight insomnia if you give up invigorating drinks in the evening and drink herbal tea.

Signs of healthy sleep:

1. a person falls asleep quickly and unnoticed;

2. sleep is continuous, there are no night awakenings;

3. sleep duration is not too short;

4. sleep is not too sensitive; the depth of sleep allows a person not to react to external stimuli.

Hence, healthy sleep is a calm, deep and uninterrupted process. It is natural for a person to sleep because he wants to sleep, and not because it is time. And it’s also natural that he wakes up when he’s had enough sleep, and not because he has to. But the lifestyle of a working person does not allow living according to such a scheme. Therefore, many suffer from lack of sleep and sleep disorders.

Impaired sleep quality or lack of quantity leads to daytime sleepiness, memory impairment, difficulty concentrating, etc. That is, daytime physiological and mental condition person, which leads to a decrease in his performance.

Remember that we spend a third of our lives sleeping. Therefore, it is important to take care of this third of our lives and maintain its natural natural rhythm.

People rarely think about such a concept as “sleep standards and how much sleep a person should ideally have.” If he gets up in the morning cheerful and well-rested, then it would seem that it makes no difference whether the person slept for five, seven or ten hours. However, there are medically proven averages for healthy sleep duration, which may fluctuate for subjective reasons.

Definition and rules of healthy sleep

From the first days of a little person’s existence, they begin to accustom him to a daily routine, developing such concepts as “day is the time of wakefulness” and “night” is “rest time.” These behavioral reactions and sleep norms are further reinforced for life.

But life is not a courier train moving exactly on schedule. Therefore, over time, the duration and norm of rest undergo changes. What should healthy sleep be like, how much sleep does a person need per day to feel rested, productive and energetic?

During sleep, many biochemical processes occur that have a beneficial effect on all human organs and systems, relieving the mental and physical fatigue accumulated during the day, and toning the body as a whole. Actions aimed at improving the quality of sleep are the key to its fullness and consistency.

Healthy sleep - principles of its formation

The mechanism of strong normal dreams is based on a number of observations, advice and recommendations from sleep specialists.

1. Maintaining a daily routine. Try every day, regardless of weekends and vacation periods, to go to bed at night and get up in the morning at the same time. This promotes strict adherence to your internal biological clock - biorhythms. A good example villagers can serve - the centuries-old rural way of life with agricultural and livestock concerns has developed in them the habit of going to bed at sunset and getting up at dawn. Of course, these days, especially in urban environments, such a schedule is unattainable, but the very principle of consistency in the hours of going to bed and getting up in the morning is important here.
2. Optimal sleep duration. A healthy adult should sleep, according to scientists, at least 7-8 hours. However, sleep time is not the only indicator that determines its benefits. The quality component is also important, because healthy rest is sleep without waking up, lasting continuously. Therefore, a person often feels completely asleep, falling asleep even for 5-6 hours, than if he slept for 8-9 hours, but restlessly and intermittently. However, it is generally accepted that healthy sleep should last 6-8 hours.
3. Waking up in the morning should not be accompanied by a long rise, you should not lie in bed for a long time - there is a chance of falling asleep again. You can stretch a little to stretch your joints and limbs, and cheer yourself up a little before the start of the working day.
4. The last hours before leaving for the kingdom of dreams should be spent in a calm, minor-key atmosphere. It is better to refuse action-packed films, programs with high intensity of emotions or negative news. There is no need to show physical activity. Thoughts, feelings, all human organs must come to a state of harmony and peace.
5. You should not sleep during the day, especially for those who have problems falling asleep. True, 15-20 minutes of light dozing often gives strength and clarity of thought, so an afternoon siesta is a purely individual matter.
6. Physical activity, emotions, worries should fill the daylight hours. In the evening, you need to create a relaxing environment, with a light, light dinner, at least 2 hours before diving into the arms of Morpheus. Alcohol, smoking, coffee are the main enemies of healthy sleep.

A comfortable bed, cool air in the bedroom, a positive attitude, complete darkness in the room - these factors will help you fall asleep quickly and peacefully.

Average sleep duration norms

It should be immediately clarified that advice on how much sleep a person needs per day is given for healthy people. For patients, long-term rest is necessary; it itself is healing agent to restore and increase the body's defenses, to fight the disease.

If we consider the recommended sleep duration of 6-7-8 hours, then, based on individual characteristics body, for some, 5 hours is enough to get up cheerful and rested (Napoleon can serve as an example). The famous German physicist Einstein needed at least 10-12 hours to get enough sleep.

A person, based on his own feelings, well-being and observations of his health, decides how much sleep he needs.

And although the duration of dreams is influenced by the human factor and subjective reasons, for the average citizen, the figure of 8 hours is the most acceptable. In addition, the optimal duration of sleep varies depending on the age and gender of a person.

Variability of sleep depending on age and gender

American scientists from the National Foundation, which solves sleep problems, have developed recommendations regarding the required number of hours of rest for various age groups. The inverse relationship between age and sleep duration is clearly demonstrated in the table.

In addition, it was found that fluctuations in sleep duration negatively affect its quality and a person’s well-being. That is, the same number of hours of rest promotes physical and spiritual health.

For healthy sleep, men and women need approximately same time- 8 ocloc'k. Finnish medical scientists calculated to the minute the required number of hours for men - 7 hours 42 minutes, for women the time was 7 hours 38 minutes. The data was determined based on a survey of 3,700 respondents of both sexes.

However, there is another point of view: for a woman full recovery you need at least 8 hours, but a man needs 6.5-7 hours.

This postulate is justified by the differences brain activity among representatives of the stronger and weaker sex. It has been proven that women have more complex brain activity, they are able to solve several problems simultaneously and process information 5 times faster than their male counterparts. And since sleep is a time for “rebooting” the neurons of the brain, women need additional time to resume active activity.

Regardless of a person's gender, those whose jobs involve solving complex problems and making important decisions require more rest than workers with less responsible responsibilities.

The most useful time period for sleep

People who prefer to go to bed long after midnight and get up at 10-11 o'clock in the afternoon believe that they fully satisfy the need for proper rest. But this is far from true. The centuries-old experience of our ancestors indicates that it is most beneficial to go to bed 3-4 hours after sunset.

A table of the value and importance of sleep has been compiled, and according to it:

• The time from 22 o'clock is the stage of revival of the central nervous system.
• The dawn hours from 4 to 5 am are the time of Aurora, the goddess of the dawn, a symbol of the new coming day.
• The next hour symbolizes harmony and peace.
• The period from 6.00 to 7.00 is a period of freshness and vigor.

Thus, the effective time for overnight recovery is the hours before midnight. During this time period regeneration occurs nerve cells throughout the body, sleep has a rejuvenating and healing effect.

Is sleeping during the day good or bad?

Row European countries, especially Mediterranean countries, practice a daytime siesta - a short afternoon rest. Of course, this is also due to the peculiarities of the climate (it is difficult to work in the midday heat), but it was also noted that even a short half-hour rest gives a new influx of energy, increases visual and mental concentration, and increases performance.

In this case, the main thing is not to overdo it. The optimal time for a daytime nap is no more than 30 minutes. Long lasting nap leads to imbalance biological clock person, causes headache, lethargy and apathy. Yes, and at night you will have difficulty falling asleep.

Many beliefs are associated with a bad dream at sunset. The time between 16 and 17 hours is considered the worst for rest, because according to the legends of the ancient Slavs, the sun, going beyond the horizon, draws out and takes away the energy of a sleeping person. During this period, Morpheus does not increase strength, but shortens the hours of life; the person gets up not rested, but exhausted. To believe or not to believe in myths is everyone’s business, but doctors do not recommend sleep during this time period. Even if you really want to sleep, it is better to wait, endure and go to bed closer to night.

Lack of sleep or oversleeping - two phenomena with negative consequences

As we know, there are 24 hours in a day. In the case of a person’s daily routine, the rule of three eights applies: 8 hours for work, 8 for rest, and the remaining 8 for sleep. Eight hours of sleep for work is a constant established by labor legislation. But with the remaining two eights, any transformations occur. The hours of rest at night are subject to especially great changes. People either solve everyday problems by sleeping, or prefer to escape from problems by plunging into night dreams.

The result is lack of sleep or oversleeping. Both have Negative influence on the body.

• Lethargy, apathy, isolation.
• A decrease in the production of serotonin - the hormone of joy, as a result, a depressive complex develops, a person becomes nervous and irritable.
• Decreased performance, analytical abilities, and logical thinking.
• There are signs of external aging and deterioration in physical fitness.
• Problems with the health of all organs and systems.

Consequences of oversleeping:

• Depression, drowsiness, which causes a person to fall into oblivion again.
• Pain of a neuralgic and somatic nature, since the normal oxygen supply to the bloodstream is disrupted, plus a long position of the body in one position causes numbness in the limbs and muscles.
• Weak physical activity leads to excess weight gain.

There was even a Russian proverb about danger long sleep: He who sleeps the most lives the least.

As can be seen from a comparison of two negative disorders of somnological behavior, it is most useful to stick to the golden mean and practice 7-8 hours of rest. Healthy good sleep indicates the clear and well-established functioning of human organs and systems; any disorders, especially chronic ones, serve as an indicator of the manifestation of malfunctions in the functioning of the body, which cannot be ignored.