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Secrets of Healthy Sleep


Sleep is a very essential activity for survival.We must spend one-third of our life in asleepThose who do not comply with this requirement may get affected with a whole bunch of diseases from endocrine, cardiovascular, gastrointestinal and mental health to cancer. Why? The answer is simple: The body periodically requires daily rest and "maintenance and repair" work. Almost all important activities takes place in our body only at night. Therefore, the daily rest can never fully replace a night's sleep.


What is happening inside our body at night:

For 22 hours.
sleep
Sleep
 The body temperature falls. Biological clock signals: time to sleep.

23 hours. 
The body is more relaxed.

For 24 hours. 
Consciousness  increasingly seizes the dream, but the brain continues to work.

1 hr. 
Sleep is very sensitive. 

About 2 hours.
 All the organs are at rest, only the liver is working with might and main, cleaning sleeping body of accumulated toxins.

For 3 hours.
 Full physiological decline: blood pressure at the lower limit, pulse and breathing are rare.

For 4 hours. 
The brain is supplied with a minimum amount of blood and is not ready to awaken, but extremely acute hearing - you can wake up at the slightest noise.

5 hours. 
The kidneys are resting, dormant muscles, your metabolism is slow, but in principle, the body is ready to wake up.

6 hours. 
The adrenal glands begin to throw in the blood hormones epinephrine and norepinephrine, which increase blood pressure and make your heart beat faster. The organism is already preparing for the wake, although consciousness is still dormant.

7:00 - hour of the immune system. It's time to limber up and get a douche. 
Incidentally, the drug at this time absorbed much better than at other times.

You see how important the recovery processes taking place in the body when we sleep peacefully!And so they all went without a hitch without a hitch, sleep should not only be long enough, but also qualitative: a calm, deep, without unreasonable awakenings, and snoring.

Science has dozens of different sleep disorders that afflict 20% of the population. This is especially insomnia - insomnia, as the doctors say. At its core are often stress, neurosis, mental strain, shift work, air travel from one time zone to another.

To make matters worse the so-called "Edison effect" - an abundance of electric lighting in our homes.Our pineal gland which is essential for sleep is developed only in the dark.So those who want to be healthy,it is advised not to sleep with the light.

Do not break the diurnal cycles. Must go to bed at sunset - about 22 hours and get up at dawn every day, including weekends.

At dinner, better to eat foods rich in serotonin: tomatoes, celery, bananas, corn cobs, oat or rice porridge, marine fish. Serotonin - one of the so-called "happiness hormones" - the feedstock for the production of melatonin.

You can pamper yourself with carbohydrates. They also raise the level of melatonin. Only there they must be on an empty stomach and not mixed with fats and proteins. Avoid alcohol, nicotine and caffeine.

Make sure that the food was enough B vitamins: B3, B6 and B12, as well as calcium and magnesium.
Avoid excessive electromagnetic radiation - it is bad for the work of the pineal gland. 

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