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     - Defective sleep directly and indirectly affects all aspects of your life!

The quantity and quality of sleep you get can have a direct impact on your health. Here are some statistics to confirm the last statement:

* Studies show that sleep deprivation can increase blood pressure. A recent study published in Archives of Internal Medicine correlated chronic loss of sleep with increased risk of heart disease. In particular, women aged 45 to 65 who slept an average of five or fewer hours a day by 39% more likely to have heart problems than women who slept eight hours a day.

* Studies in the Journal of the American Medical Association, stated that the loss of sleep contribute to increased hunger, thus reducing the body's metabolism. This recipe for weight gain.

* It was also found that partial sleep loss also affects the body's ability to metabolize carbohydrates, leading to an increase in blood glucose levels. This, in turn, promotes the overproduction of insulin, which may play a significant role in adulthood with diabetes.

* A recent survey of the National Sleep Foundation found that:
- 51% of women say that their sleep problems affect their ability to perform daily activities;
- 46% reported that it affects the exercise of responsibilities around the house
- 27% reported that it affects their work and productivity;
- 66% of women believe that lack of sleep causes problems in family relationships.

* Lack of sleep can reduce the effectiveness of your immune system and lead to premature aging.

Proper sleep can be complex problem solving!

5 steps to a natural, deeper and restful sleep on an orthopedic mattress!

Buy yourself a healthy sleep - Mattress on order

Step 1 - You and your partner!

     If you sleep one (one) then you can skip this step. However, if you sleep your partner snores, often returning repeatedly gets up and goes to the bathroom, says sleep is interfering with your normal sleep, then perhaps it would be right to consult a specialized doctor for bespokoyuschemu question.

Step 2 - Turn off news!

     Instead in the last 30 minutes of your day to expose yourself to stress listening to news about all the violence in the world, or as your favorite team lost the game in the last minute, why not do something that would help you relax.
This may be reading or meditation, you can spend this time taking a warm bath. Use the last 30 minutes of your day to relax. When you feel very relaxed, you can fit sleep.

Step 3 - Check the availability of the necessary accessories for sleep (time to buy a mattress)!

* Buy a new pillow! When your bag starts to smell - it's time to buy a new one. All the allergens contained in and on the pillow can be a source of problems.
 
* Create a block with the noise! If you live in a house with thin walls, and it bothers you to sleep comfortably, you can add a "white noise" in the background. It can be low-key moderate noise fan for circulating air in the room, or small waterfall that fills the room sound of the running. Maybe you like the sound of ocean surf or wind rustling through the leaves or swinging high grass on the prairie. Now available in a wide range of CDs, the "background noise" for relaxation. The volume of sound at the same time should be at a minimum, so you enable your mind to imagine this place for a relaxing vacation where life stress melt away like ice in warm water.

* Reduce the light! Lighting in the room also affects your brain that produces hormones, and they in turn regulate the cycles of your sleep and wakefulness. For some people, even the minimum amount of light can disturb their sleep.

* Set the optimal temperature in the room! Room, which is too hot or too cold, usually also affect your sleep. Adjust air conditioning, open or close the window, put on pajamas or clear (nochnushku). Bedding also you can help in this (blanket, termoodeyalo).
 
* Remove the sight of the clock! Light from the clock influences sleep and if you looked anxiously at his watch - it will not help the case, use an alarm clock.

* Create a comfort in his bed sleeping! Maybe it's time to buy a mattress and new pillows. Mattress manufacturers now make mattresses for all tastes with various fillings, which allow to make your sleep comfortable.

Step 4 - Avoid the next!

* Caffeine - Avoid caffeinated drinks and foods containing caffeine, because they can "kill" your dream. If you use them, the ideal time to stop taking after 12 pm and of course, not take them at least 3 hours before bedtime.

* Smoking - Nicotine is a stimulant, so try to avoid smoking for at least 6 hours before bedtime. In addition, smoking affects the liver, which may affect your overall health and affect the sleep disorder.

* Exercise - avoid for 3 hours before bedtime. Many people involved in physical exercise in the morning, afternoon and early evening find that it helps them sleep better at night.

* Alcohol - Avoid excessive consumption of alcohol because it can disrupt your normal sleep in the second half of the night.

* Drinks - Avoid large amounts of liquids before bedtime. This will help reduce the need to wake up at midnight to go to the toilet.

 

Step 5 - Try the following products for your Magic Dream!

The following products can relax tense muscles, over-active mind, and provide your body relaxing hormones serotonin and melatonin:

* Bananas. Ever wonder why in the afternoon after you have eaten your banana, you have reached a sense of sleepiness? People called banana "sleeping pills in their skins." Bananas contain melatonin and serotonin, as well as magnesium, which can act as muscle relaxants.

* Tea with Chamomile. Warm tea with chamomile ensures soft impact and helps to calm the restless mind and body. And all this without the calories!

* Warm milk. Yes, Mom was right about that. Milk contains one of the 20 essential amino acids - tryptophan, which is the biological precursor of serotonin (which can then be synthesized melatonin). Produces sedation. In addition, calcium helps the brain use tryptophan more efficiently. Prefer non-fat milk to save on fat calories.

* Med. Many sugar stimulates, but added a little honey in warm (not hot!) Milk or herbal tea contains enough sugar to pass signal brain off oreksyn, whose main function is to support the state of wakefulness.

* Oatmeal. Oats - a rich source of melatonin. Thus a small bowl of warm oatmeal with added honey or maple syrup will warm your tummy and leave a feeling of warmth and coziness.

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