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The best correct sleep method


Sleep is considered a complex biological process in which a person is unconscious, with the work of the brain and other devices continuing to perform its functions, and in fact the brain goes through sleep in five different stages in events and brain waves, and it is worth noting the importance of passing through all stages to obtain a healthy sleep, and the importance lies Sleep helps to process new information that a person learns, form memories, keep the body in good health, feel rested and energized the next day, and produce more growth hormones, sex hormones, and hormones that strengthen the immune system.

Correct sleep methods:
There are idle positions for sleep that one can sleep in, and there are healthy and comfortable positions that help the individual to get rid of fatigue today, while there are positions that increase back and neck pain, and there are healthy positions for the pregnant woman and others for those who suffer from certain medical conditions, and the following is an explanation for the most prominent Types of sleeping positions and the most important notes on them:

Sleeping on the Tummy:
As sleeping on the stomach helps reduce the problem of snoring, but on the other hand it may exacerbate other medical conditions. Where the neck and spine are in an uncomfortable position which may cause pain in the neck and back, as sleep on the stomach presses the nerves, which causes numbness, numbness, and nerve pain, and therefore it is advised to choose a more healthy sleep position, or at least support the forehead with a pillow Comfortable to allow for breathing during sleep, ensuring that the neck and spine remain in a comfortable and neutral position. In reality, the free fall position when sleeping on the stomach is called with the head wrapped to the side, and hands are wrapped around the pillow or rested under it.

 Sleep on the back:
Where sleeping on the back, the head and neck are in a comfortable and neutral position, and thus the possibility of neck pain decreases, but this position exacerbates other important and important health problems; Lower back pain, snoring, and sleep apnea, and sleeping on the back with the head slightly raised with a pillow is the best position to get rid of heartburn during sleep, and the name of the soldier position is called when sleeping on the back with the hands placed alongside the body, and the starfish position is represented by sleeping on the back With hands placed over the head, it is advised that the person who suffers from snoring if he chooses to sleep on the back should put a set of pillows under the head to reduce the problem of snoring, while it is advised that someone suffering from back pain put a pillow under the knees to withstand some pressure on the back.

Sleeping on the side: Sleeping on one side of the body is considered the most prevalent posture among individuals, and it is considered the best way to reduce snoring and back pain, and in fact the individual can have more comfort when placing a pillow between the knees, Fetal position: represented by sleeping on the side with the knees bent In fact, women prefer to sleep this way more than men, and it is also a suitable position for pregnant women. It promotes the blood circulation of the mother and fetus, especially when sleeping on the left side, with the possibility of adding a pillow under the abdomen, and another between the legs to provide more comfort for the pregnant woman and reduce back pain, but in contrast, this position is bad for those who suffer from arthritis, or snoring; As it makes the process of deep breathing somewhat difficult, and the wooden position is represented by sleeping on the side with the hands placed close to the body, which is a suitable method for those who suffer from snoring, but it may cause pain for those with arthritis.


Sleeping hours:
Getting insufficient hours of sleep or poor sleep quality leads to many physical and emotional problems, and in fact the number of sleep hours that an individual needs to stay in good health varies based on several factors, the most important of which is age, and the number of hours that are adequate and appropriate for different age groups, depending on what The National Sleep Foundation explained, newborns 0-3 months 14-17, infants 4-11 months 12-15, young children 1-2 years old, 11-14 preschool age children 3-5 years 10-13, school age children 6 -13 years 9-11, adolescents 14-17 years 8-10, youth 18-25 years 7-9, adults 26-64 years 7-9, elderly 65 years or older 7-8.

Sleep habits:
  • There is a set of tips and instructions that help build healthy sleep habits, and the individual is advised to follow them to maintain a good quality of sleep for children and adults, and the following are the most prominent of these tips:
  • Establish a daily sleep routine so that the time of sleep and waking are close daily.
  •  Work to provide a suitable sleeping environment so that the room is dark, quiet and comfortable, while ensuring an appropriate temperature.
  •  Get a good night's sleep. Avoid drinking drinks or a big meal around bedtime.
  •  Try to relax before bedtime, read a book, or listen to calm music.
  • Get rid of annoying sounds and flashing lights and remove all electronic devices from the bedroom.
  •  Ditch the smartphone to avoid disturbing the rays emerging from it.
  • Avoid naps during the late hours of the day, or do not take naps after 3 pm.
  •  Avoid drinking caffeinated drinks within 6 hours of bedtime.
  •  Doing exercise regularly early in the day, most days of the week. Avoid drinking alcohol in the evening.
  •  Avoid nicotine exposure.
  •  Get enough sun exposure during the day.
  • Not staying in bed after 20 minutes or more after trying to sleep and not being able to do so, in this case you should get up and try to do something that helps you relax.
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