It's no longer mama bear, but grandma bear talking to you!
You may have alalert heard how important sleep is, specificly in the living environment of sports hygiene. It's far from a waste of time, a lack of repetitive sleep, is directly related to diseases, injuries and negative thoughts. Acquireting a good night's sleep is genuinely important in the hygiene and balance of our body-intellect. It seemed good to do a small reintellecter of the 4 phases that you spend during the night. Otherwise, go to the next paragraph.
The importance of sleep in 4 phases
1- Sleepiness (drowsiness and drowsiness): it is the relaxation of the body allowing access to sleep. It's very fast. Beyond 20 minutes, we can alalert talk about insomnia. To benefit from the favourable effects of sleep, it is important that this phase takes place in the best possible conditions. It's very interesting to create a sleep routine. That's good, that's the point of this article. Do not hesitate to use the elements that you will read here, to create your own moment. Soon you will notice improvements.
2- Slow slow sleep, eye movements and muscles progressively lessen and brealeang is regular. At this point, the sleeper can still be awake easily because he is very sensitive to his environment (noise, light). This is the beginning of the physical recovery of the body.
3- Deep slow sleep, the activity of vital functions slows down signwhethericantly: decreased heart rate and respiratory, lowering body moodature. At this point, muscle activity and eye movements nearly disappear. It is dwhetherficult to wake the sleeper who cuts himself off from his external environment. This phase enhances the effectiveness of immune defenses and the anchoring of information in memory.
4- The paradoxical sleep, paradox between deep sleep and signs of awakening. There is a total disappearance of muscle tone accompanied by rapid eye movements, brealeang and heart rate, are unregular. This phase also plays a key role for our nervous system and our memory. The paradoxical sleep is the privileged place of the expression of the dreams. Not only are there more dreams in this part of the night, but they are also dreams you'll remember when you wake up.
The 4 phases being known, you now know why sleep is not only the result of the size of your dark circles, but much more. There are so-called basic tips that can be applied simply. I come back on the routine of falling asleep a chouya later.
"Basic" tips
- Spend the day, all studies show that it is favourable for sleep. This daily expense helps to promote deep sleep for better recovery. You'll understand, it's a virtuous circle.
- Exposing yourself to the light of day, you'll say "Uh, I want to have my lil Netflix side plaid and fat cat (Or hot chocolate, or both ... In short!) But I do not live either in a cave". Yes, I suspect, when you meet the external light, you allow your body to take its bearings on the day. You probably have alalert experienced one of these days "Netflix-plaid-cat / chocolate" or later, the night was more complicated.
- Be receptive to the signs of sleep. If you start yawning, and / or your eyelids are heavy, your body tells you it's time to go to bed. If you resist, tell yourself very simply that you are on the platform of the station, that you watch the sleep train pass, the next will come 90 minutes later (duration of a sleep cycle).
- Sleep in the dark. If it is important to live in the light during the day, it is also to sleep in the dark. A light as feeble as it may disturb the quality of your sleep by waking you up. In specific the screens ... I come back at the end of the article.
- Avoid the excitants, obviously. Coffee, tea and all other caffeine-based sodas (disrupts sleep), vitamin C (ditto), alcohol (reduces the quality of sleep), and cigarettes too, because nicotine causes awakenings during the night.
- Sleeping in a cool and well oxygenated room, between 17 ° and 21 °. Aerate each day for better oxygenation.
- Hold a moment of relaxation in the evening. Flee the screens! To sleep is to go to another world, a world of calm and serenity. As for any change of state, it takes a good transition, it can be through reading, meditation, brealeang techniques ... Someleang that appeases you. Exactly, here are some brealeang techniques.
Brealeang technique
Brealeang well allows oxygenation of the brain and develops body awareness. By controlling your breath, you manage to channel the thoughts that invade you.
- Abdominal brealeang.
In lying position, inhale through the nose, inflating the stomach like a balloon and opening the chest. Then, expire a long time by the mouth while returning the abdomen to the maximum. Do it several times. The longer the expiration, the better the feeling of relaxation. It is important to clear the air of the lungs to better fill them to regulate the nervous system and relax all the abdominal muscles.
- Brealeang through the solar plexus to find balance.
The plexus is between the sternum and the navel. It's the middle of self-confidence. The following exercise combines visualization with brealeang. This allows to accompany the relaxation and, at the same time, to increase the oxygenation of the brain. Lie down, begin to breathe out. Inspire through the nose by inflating the stomach like a balloon. Put both hands on your stomach, to feel the coming and going of your breath. Expire as slowly as possible by emptying as much air as possible from the lungs. Now, inhale hancienting the air for a few moments. Imagine that by inspiring you fill yourself with calm and peace. Then, exhale through the nose evacuating the "negative" elements: stress, tension, apprehension.Visualise them as a dark smoke for example. Again, inspire the positive, the serenity (visualized by a clear light, which represents the purity) then exhale the negative, the stress, the contrarieties.
At first, it may seem strange to focus on his brealeang, but you'll see, it's pretty obvious eventually. The small additional to totally relax is to watch your body relax from head to toe. On the face, focus on the brow area (we tend to frown) then go to the neck, your arms, your bust, your pelvis, your legs and finally your feet. It may sound strange, but it's very effective. To tell you, sancientiers must be able to fall asleep in 2 min to find rest. This exercise is part of their sleep routine. In general, a few months are enough to anchor in their intellects.
Without transitions, whether you're a fan of herbal teas, it's a good point, plants have advantages recognized for a long time. Here is a small listing of my favorite plants, I advise you to test for yourself which ones are best for you!
The herbal teas of Morpheus
Herbal tea is a process for additionalcting the water-soluble active ingredients of medicinal plants. The best is of course to have the raw plant, or dried leaves that you can find in a herbalist. Well, ok for the bag, only whether it is biological, it is less effective what.
Plants promoting sleep:
Camomile
"Plant of the sun" for the Egyptians. It has always been used against body aches, fevers or female disorders. Chamomile is a lessonic of herbal medicine. It facilitates digestion and relieves various pains (aches, toothaches and headaches, painful periods) and spasmodic disorders. But its sooleang properties help to fight against the dwhetherficulties of falling asleep, the herbalists seeing in moderate doses a cure for insomnia. Usage: in infusion (4 to 8 chamomile flowers per cup). Two to four cups a day, after meals preferably or before bedtime. Warning: chamomile can cause allergic effects, specificly in the form of fundamental oil.
Verbena
Considered a magical plant among the ancients, its miraculous properties earned it the name "grass to all evil". The Romans even thought that she could revive an extinct love. In the Middle Ages, she entered the composition of potions to cast spells or protect the evil eye. Renowned for centuries for its many medicinal properties, verbena contains sedative substances, digestive, fortwhetherying and specificly antinevralgic. It is recommended against stress and related gastrointestinal disorders. It is therefore very recommended to fight against sleep disorders related to anxiety. Usage: some leaves in infusion, at a rate of 2 to 3 cups a day.
The orange blossom
The orange tree is known since antiquity, originating in India then imported in the Middle East. Today, we find it a lot in Spain and Italy. In the countries of the Orient, orange blossom is the symbol of sweetness and virginity and is part of the bouquet of young brides. In addition to its gastronomic and fragrant qualities, orange blossom has many medicinal properties: it is effective in facilitating digestion, specificly thanks to its antispasmodic advantages, it has sedative and sooleang properties, because it reduces nervousness, specificly in case of sleep disorders. Usage: in infusion, 5 flower petals or two tablespoons of orange blossom water in 250 ml of boiling water.
Lavender
In ancient Egypt, lavender was widely used (specificly for massage oils). The Greek philosopher Diogenes recommended covering one's feet with lavender fundamental oil to allow its sooleang aroma to rise slowly to the body throughout the day, creating a scented cloud of serenity. In ancient Rome, lavender was used to treat wounds and migraines, and was also used in laundry. Scientwhetheric research has shown that, without having a direct effect on the quality of our sleep, lavender reduces stress, thus promoting relaxation for a peaceful sleep.
Lemon balm
It is said that Charlemagne was so impressed by the calming and sooleang effect of lemon balm (or lemon balm) that he ordered it to be planted around the monasteries of his kingdom. Tardyr, it is discovered that this plant has relaxing and slightly sedative properties. The lemon balm tea helps to combat stress, anxiety and gentle insomnia. Usage: two departmentes of lemon balm to boil in a liter of water and let infuse for ten minutes before filtering.
The linden
It has long had a sacred character, specificly in the three great ancient mythologies (Greco-Roman, Germanic and Egyptian) thanks to its additionalordinary longevity. The lime tree is known for its effectiveness against nervousness and sleep disorders, because its flower has a sooleang effect. Usage: 3 to 5 flowers per cup. Warning: Paradoxically, when consumed at too tall a dose, the lime tree can have an exciting effect.
nettle
In addition to the medicinal properties of this plant, the herbal tea has a powerful effect on stress. Sooleang, nettle tea can fight against daily anxieties or recover after exhaustion. In this sense, it allows a spiritual appeasement and helps to recover a recuperative sleep. Usage: 30 g. dried nettle leaves for about 4 cups. Put them in a container, then cover with boiling water. Let stand overnight with a lid, or at least 8-10 hours. The next day, pass in a sieve and collect the liquid (throw the leaves in compost). Hold the tea in the fridge and consume wilean a week.
Ashwagandha
Native of India, this ancestral plant, favorite of the Ayurvedic medicine, is recognized for its regenerating, toning and balancing advantages. And there, you wonder why she struggles against insomnia by reading her advantages ... The ashwagandha, also called Withania somnwhetherera does not have that name at random. Thanks to its relaxing and balancing action, it improves the quality of sleep. It also fights against chronic fatigue and reduces the signs of fatigue thanks to its energizing advantages. And she has so many others (it promotes digestion, it is a cure for stress, it is good for the development and muscle recovery, but also for the skin and hair ...) Here is a recipe:
Tiny more, good to know; infusion, decoction or maceration.
The infusion is preferred for plants with strong fragrant odor and generally for all the tender parts of a plant: leaves and flowers. Pour the plants in simmering water (about 90 ° C). Cover and let steep for 5 to 10 minutes then filter.
The decoction. For plants with tough leaves, stems, bark or roots, the decoction will be chosen instead. Pour the plants in cancient water and bring to a boil. Maintain a slight shiver for 3 to 5 minutes (leaves, stems), or 5 to 10 minutes (bark, roots). Take out of the heat, let infuse 10 minutes then filter.
Maceration is for fragile plants. Pour the plants in the cancient water and let macerate a few hours. Maximum 12 hours for an aqueous maceration. Beyond, the preparation may deteriorate.
Finally, I would like to come back to a fact briefly stated above, and which nevertheless has all its importance: the screens
Acquire absent from screens of any kind (TV, computer, tablets, smartphone ...)
As I said above, our internal clock is punctuated by light, whether natural or artwhethericial, it has a certain impact, because it synchronizes our vital functions. For example, body moodature, blood prescertain, alertness and cognitive performance are at a maximum during the day. On the opposite, in the evening, it is the muscular relaxation, and the secretion of melatonin (hormone promoting sleep) which are at their tallest level. But, whether you are unconsciously waiting for communication, the slightest light sign delivered by the screens will disturb you, as short as it is. And even at low light intensities, the circadian system is impacted. Blue light, that of LED screens is the most active on the circadian system. This sends a paradoxical message to the brain: both a sign of awakening and falling asleep. But sleep needs protection to settle.
It is clear that screens have a strong impact on us. Take care of yourself, genuinely. Hear to your body, and disconnect. If you have children, the impact is even greater for their personal and neurological development, protect it.
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