Sleep is a biological necessity.

During sleep, the functions of all organs and systems of the body slow down, thereby acquiring the opportunity to relax and "

A good and sufficient sleep rejuvenates a woman, the mood from which the day begins rises, the blood supply to the skin improves - it becomes pink and fresh, the eyes acquire a radiant shine, movements are calm and harmonious.

This is why good sleep is a guarantee of success in all cosmetic endeavors..

An adult, depending on the type of nervous system, needs 6-10 hours of sleep, and as we age, the need for it decreases.. If a person does not get enough sleep; a state of drowsiness and weakness sets in, which cannot be overcome by any excitatory means. Only enough sleep can restore balance.

Unfortunately, sleep is a problem for many people today, especially women.. A working woman who takes care of the house, raises children and devotes part of her time to reading in the late hours for further education or advanced training, does not have enough time for adequate sleep.

In addition, many women suffer from insomnia due to overwork and excessive excitation of the nervous system, and even the short sleep that they have is restless and does not contribute to recuperation..

By morning, the result is obvious: fatigue, depressed mood, pale and withered skin, a grayish complexion, bags under the eyes, etc.. All this is fraught with the danger of premature fading and loss of beauty.. That is why at any cost it is necessary to ensure a full and sufficient sleep through the rational organization of the daily program..

• It should be remembered that the healthiest sleep is before midnight. Try to go to bed no later than 22-22. 30, at a fixed time. If this becomes a habit, the created conditioned reflex will contribute to falling asleep quickly in normal, unchanged conditions..

In order to fall asleep on time and ensure yourself a full and sufficient sleep, you must follow the following rules:.

• sleep with a window open or at least in a well-ventilated room;

• both hunger and evening overeating can cause sleep disturbances. That's why try to eat less in the evening, excluding fatty and hard-to-digest foods from the evening diet.;

• state of mind before going to bed is a very important point. An excited, angry, offended, disturbed person suffers from insomnia, and when he still manages to fall asleep, his sleep is restless, accompanied by nightmares.. In this regard, before you lie down, try to free yourself from all worries and calm down.. Listen to soothing quiet music, take a warm shower, take a few deep breaths in front of an open window;

• avoid reading books or watching a stressful TV show before bed;

• if you are used to reading before going to bed, pick up some light and funny book;

• if you feel sleepy, lie down immediately, no matter how interesting the TV show or book is.. By overcoming drowsiness and maintaining a state of wakefulness, you thereby disperse sleep, after which you hardly fall asleep, and in the morning you feel tired.;

• coffee, tea, alcohol and smoking excite the nervous system and interfere with falling asleep, so avoid drinking them in the evening.

Choose the quietest room for your sleeping area. And in the sleeping state, we are affected by the noise around us, which. although it does not wake us up, it still upsets the rhythm of sleep. If you live on a noisy street, put a piece of cotton wool in your ears before going to bed..

Healthy sleep is essential. keep the bedroom dark. If you cannot achieve darkening of the room, by all means use a light bandage applied over the eyes..

In order for the skin of the body to breathe freely (during the day, tight clothing interferes with it), sleep only in light clothing (nightgown or pajamas), under which the body must be completely free. Sleeping in underwear under nightwear is unhygienic and harmful. Sleep on a low pillow to avoid neck wrinkles and double chin.

Position in bed affects sleep. The human body represents a magnetic field and should be oriented in the direction of the magnetic axis of the earth - head to the north, and legs to the south.

Breathing during sleep is also an essential moment, in connection with which the posture in which a person sleeps is important.. The most favorable sleep is when you lie on your back with your arms outstretched to the sides.. A good position is when sleeping on the right side with the right hand placed under the pillow and the left hand lowered behind the back..

Less favorable posture during sleep on the left side and on the stomach, as it makes it difficult to breathe and heart activity. In the end, sleep the way you feel comfortable, but do not forget that all the muscles of the body must be relaxed..

A half-hour walk before going to bed is a wonderful tool for good sleep..

• The bed should be long enough and wide enough, not too hard, but not too soft.. It is especially harmful to sleep on a spring mattress.. which gives the body a light angle and disrupts normal blood circulation during sleep.

• If during the week there was no time for sufficient sleep, then on Saturday and Sunday, try to set aside 1-2 hours for an afternoon nap, which will pay you back in full health and beauty.

• In case of insomnia, do not immediately resort to sleeping pills, as their frequent use leads to addiction and dependence on them, and this leads to a constant increase in their dosage. An overdose of a sleeping pill does not provide true healthy sleep, but will only be a type of anesthesia in which there is no restorative ability of normal sleep..

• Instead of sleeping pills, use the following harmless remedies: in the evening before going to bed, drink one glass of warm fresh milk with one spoonful of honey, then suck on a piece of sugar, on which you first drip 40 drops of valerian. Hop tea also has a very good hypnotic effect: steam 3 tablespoons of hops in two glasses of boiled water, leave to stand for five minutes, strain, sweeten and drink warm.

If your brain is working at full capacity until the last moment before going to bed, do not expect a quick and easy transition to sleep.. You should master the art by the end of the day to gradually reduce the intensity of mental activity in order to painlessly move to a sleepy state..

important in the morning.

Proper breathing rejuvenates a person and lengthens his life.. This was known in antiquity to the cultured peoples who attached great importance to breathing..

Respiration and circulation are closely related. With inadequate breathing, the blood is not enriched with enough oxygen, which is necessary for the vital activity of every cell in our body.. The result of this is rapid fatigue, headache, bad mood, not to mention the onset of severe changes in the body..

• Most people breathe incorrectly. And breathing is the only vegetative function that can be consciously managed and controlled.. Proper breathing improves gas exchange, ensures sufficient oxygen supply to the body, and calms the nervous system.. That is why it is recommended to constantly do breathing exercises..

• Do not get out of bed immediately after waking up in the morning. Stretch your body well, throw your arms over your head and take a few breaths.. Raise your head, straighten your body and sit up, then bend over and touch your toes with your fingers while exhaling.

• Stand in front of an open window and take a few breaths through a slightly open mouth, as if pronouncing the letter " Then take a few deep breaths through your nose.. Repeat exercise 5 times.

• Lie on the bed, bend your knees and inhale and exhale only with your stomach. Repeat exercise 6 times.

• In a supine position, exhale through a slightly open mouth (as in the first exercise), while strongly straining the abdominal muscles. Pause for a few seconds, then exhale slowly through your nose while puffing up your belly.. Pause again for a few seconds. Repeat exercise.

• Stand again in front of the open window with your arms raised above your head, lowering your arms to the “at attention” position, exhale slowly at the same time. In the same way, slowly raise our hands with our head to the starting position, inhaling slowly and deeply.

• During deep breathing, avoid forcing. When exhaling, do not raise your shoulders. Remember that deep exhalation is just as important as deep inhalation.. Always inhale through your nose and exhale through your mouth..

After breathing exercises, morning exercises follow.. Which set of exercises you choose depends on your physique and fitness level.. The set of exercises offered in the morning on the radio is very suitable for maintaining tone, invigorating and incorporating into the daily rhythm..

At the end of the exercises, do a vigorous general body massage with a dry brush and take a warm and then a cold shower.. Rub your body with a terry towel, deodorize the places where you sweat the most and get dressed.

morning tea.

Pour 1 tablespoon of chamomile with a glass of boiled water, cover and leave for 10 minutes. Strain and sweeten the liquid with 1 teaspoon of honey and drink on an empty stomach slowly in sips. This tea has an exceptionally favorable effect on the complexion..

You will probably say that all this takes too much time.. On the contrary, this is the minimum that you need to maintain health, youth and beauty, and they are not given for free - they must be earned.. And don't leave for tomorrow, start today.

Do not spare yourself another half an hour of time and start more seriously doing breathing exercises and health-improving gymnastics.

Dalasyuk R. , Kampat L. , Shevchuk T.

medbe. en.