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Introducing PillaRX
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FIT5.com
Introducing PillaRX
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FIT5 Solutions

Sleeping



How much do we sleep generally?
Sleeping takes up one third of your life. Therefore, the physical-mental state when sleeping also determines your health. The lack of sleep accelerates aging, but too much sleeping decreases your mental capacity. Two thirds of adults over 18 sleep 7.5 hours a night,15 percent of them sleep 8.5 hours or more, or 6.5 hours or less. It's not sleeping longer that leads to a more relaxed state, but the quality of your sleeping.
Sleeping vs. waking?
The system's biorhythms determine not only the time of activity of every organ but also your sleep pattern. The changing from sleeping to waking in nature is determined by noise and quietness, light and darkness. If only these affected people, we would be asleep and awake at regular intervals. We consider waking as a catabolic state: during this time the body consumes more energy than it can store, it uses up all the produced energy. Sleeping is an anabolic state: this time energy is stored, and the growing and regeneration processes take place. Your body temperature declines during sleeping, so does the adrenalin level, your pulse...
The secrets of a good sleep
1. Go to bed every day at the same time, between ten and midnight, but at most at half past twelve. 2. Your last meal should be between 7 p.m. and 8 p.m., but you should eat a piece of fruit before going to bed: a banana, an orange or an apple. 3. Drink a glass of water one hour before going to bed, but not directly before sleeping, otherwise you may need to go to the toilet at night. This is not good, as it is not recommended to interrupt your sleep! 4. Before sleeping, practise the corpse pose exercise, so that you relax consciously all your muscles. 5. Wake up at the same time, even at the weekends (nature doesn't know the concept...
What are your sleeping positions?
You have to take into consideration the position of your inner organs, the spine, the head and your limbs when choosing a sleeping position. The loading of the spinal vertebrae is determined by gravity, the position of the vertebrae and the pressure of the organs around the spinal canal. Altogether the biggest amount of pressure is when standing (100%). Then comes lying on the stomach (90%), and then lying on your back (80%). Lying on the side causes the least overloading (only 50%). In the world of animals, those with a vertebrae lie on their sides by instinct in 99% of the cases. Your right lung consists of 3 lobes, the left one has...
Does your bed help your relaxation?
I want to devote a short, separate message about your bed. The reason for this is simple: you spend one third of your life in bed, so assuring that you have the perfect bed is essential. If you don't devote enough time, energy and money on choosing and buying the right bed, I can only feel sorry for you. This is the minimum that you can give to your body. (I feel the same about shoes actually, as we spend another third of our lives in them). Your bed shouldn't be soft, because that way your spine will bend even when lying on your side. It shouldn't be too hard either, because it is uncomfortable: you don't want to hurt yourself when...
What are the 4 phases of sleeping?
Sleeping can be divided into four phases. While sleeping, brain waves and the state of eye- and muscle movements below the eyelids are different. On the basis of eye movements we separate REM (Rapid Eye Movements) and NREM (No Rapid Eye Movements) sleep. 1. Slumber You close your eyes and experience dream-like adventures. The muscles relax; the brain's alpha waves reduce. You wake up easily from this and remember the dream-like pictures which appeared. Healthy sleepers are in this state for a very short time, for 2-10 minutes, therefore they fall asleep easily. 2. Shallow sleeping The muscles relax even more, and bigger and bigger,...
Sleep consists of 90-minute periods
The non-REM period is 70% of the total sleeping time, the REM is 30%. You reach the REM period within 60 minutes of falling asleep, then we return to it every 90 minutes and finally we spend 30 minutes in this phase right before natural awakening. During normal sleeping time (7.5 hours a night) this period repeats itself five times. That is the reason why I recommend that you sleep for such a time that the number of hours spent are divisible by 1.5. So preferably 6, 7.5 or 9 hours. This way it is guaranteed you will wake up with your body ready to wake up!
What is dreaming?
Out of the normal 7.5 hours, we dream for two hours. If we wake someone up in the REM phase, he can still remember his dream, but 5 minutes after the REM state only a few pieces of the dreams, and nothing 10 minutes after it. Dreaming is the relaxed state of the mind. As the body revitalises during sleeping, so does the brain: it organises the observed and collected information from the day, matching unconscious thoughts with them.
How to avoid and treat snoring
One third of adults snore. Snoring is caused by the blockage of some upper respiratory passage in the nose or in the throat. Weak neck and throat muscles, the pulse of the soft palate give nerve-wrecking sounds for others to hear, since like other muscles in the body, these muscles also relax during sleeping. These throat muscles also get weak in parallel with aging. Apart from this, fat loading on the neck (where the work of the muscles is delayed) is also a main reason of snoring. The possibility of snoring is raised by drunkenness and sleeping tablets, because the muscles relax automatically, by smoking, as the smoke destroys the...
20 minute siestas
In lots of cultures people have siestas to avoid the afternoon heat. The siesta is a very useful thing and I can also recommend it. But on one condition! Lie down during the day only if you are really tired. Don't lie down out of habit, because it can happen that you get tired. If the siesta lasts longer than 20-30 minutes, you can easily get to the third phase of sleeping. It is difficult to wake up from this and it leads to increased tiredness. Decide consciously that you are tired and will have a 20-minute siesta. First of all set the alarm for 20 minutes so as not to fall asleep by chance! Lie on your back, close your eyes, do...