Health and sleep are related, as confirmed by numerous medical and scientific studies. Therefore, we must take into account the importance of rest in the body. In this sense, it is advisable to choose the right mattress that allows you to benefit from all the restorative processes that occur during the stages of sleep, and that can be classified as follows:
The nervous system. Rest helps to preserve the integrity of the neural circuit involved in memory and learning processes.
The immune system. Sleep is involved in numerous homeostatic processes in the body, so sleeping well strengthens the defenses and increases the body’s resistance to diseases.
Blood circulation. Like the heart, the circulatory system makes less effort than during the day by regulating the neurovegetative system.
The locomotor apparatus. During phase IV of sleep and in the REM stage, in which there is higher brain activity, there is complete relaxation of the locomotor system. The muscles, joints, and spine are released from the tension accumulated during the day. Also, during the night, the body’s tissues regenerate.
Metabolism. While sleeping, energy expenditure decreases, and this energy saving is used for internal repair functions. The metabolic rate during sleep is reduced by 10 and 15%.
Heart. While sleeping, the heart rate slows, and there is a decrease in stress-related hormones, which are cortisol, adrenaline, and noradrenaline. At the same time, there is an increase in melatonin, related to sleep and relaxation. Coronary tissues and cells benefit from the corrective action produced by the release of growth hormone (GH) and melatonin. In humans, a peak in GH secretion is observed associated with deep sleep, that is, to stages III and IV, and 70% of this GH secretion occurs at night.
Eyes Eyesight rests deeply, and rhodopsin, the light-sensitive pigment, is regenerated. This is how you recover from the effort you make during the day, due to work that requires you to fix your eyes.
Skin. Perhaps it is the tissue that benefits the most during sleep. The skin of the face is the area where the fatigue of the whole day is most reflected. After a restful sleep, the face remarkably recovers its health and freshness. During the night, the cutaneous blood flow increases in a way that favors the cellular changes that eliminate the toxins accumulated during the day and provide the necessary nutrients for mobile recovery. Tadarise 20 the two problems of premature ejaculation prevention and ED treatment are improved at once.
Brain activity It has been proven that sleep is essential for mental health. Poor quality of sleep is related to a higher probability of suffering from depression and increased anxiety and irritability, among other similar disorders. The dream also allows us to rework and fix the experiences and learnings lived during the day to turn them into permanent and bright memories.
Nutrition and exercise, essential
As important as exercise or more is food. The more balanced the diet, the healthier we will be, the more active we will be, and the better we will look. To do this, it is essential to follow a series of tips:
1. Never skip breakfast. And always include cereals and fruit.
2. Avoid whenever possible foods high in fat and carbohydrates. It may be advisable to use a food table that indicates the glycemic index of carbohydrates, that is, the speed with which the body absorbs them.
3. Eat five meals a day, breakfast, lunch, and dinner plus two healthy snacks, mid-morning and mid-afternoon.
4. Fruit and vegetables should appear at every meal.
5. Do not forget to drink around two liters of water per day and avoid caffeine and sugary and carbonated drinks as much as possible.
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Experts advise that children ages 5 to 12 get 10 to 11 hours of sleep a day. Adolescents should sleep between 8.5 and 9.5, and the average for adults is between 7 and 8 hours.
Physical exercise is also essential for our rest. There are some very beneficial activities to help us fall asleep. These are:
Muscle toning This resistance exercise causes an increase in bone density by storing calcium better. Also, the metabolic rate or daily caloric expenditure increases, and the muscles consume more ‘fuel’ when they are at rest, so more calories are needed to maintain it. Lastly, it improves physical capacity and appearance and reduces muscle discomfort.
Cardiovascular. Aerobic work especially, when prolonged enough in time, consumes a significant amount of fat.
It helps reduce the so-called bad cholesterol (LDL) and increases the good one (HDL).
Another of its advantages is the production of endorphins, which give a feeling of pleasure and well-being. It is scientifically proven that it is the ideal against any psychological imbalance.
Flexibility or stretching. They are the protagonists of many recent studies of neurophysiology. With these exercises, the body is relaxed, reducing muscle tension. In turn, it increases the feeling of well-being. On the other hand, they improve general mobility, making muscles that may have become somewhat stiff after a period of excessive effort more flexibly. Finally, they prevent muscle injuries and prepare for all physical activity.