Effective advice that will help you sleepKsenia Парфенова12 March 2019 13:3226350
if you follow the tips, you will be faster, visualisatio: pixabay.com
It would seem that the secret is simple — go to bed on time. However, for people who have lower back pain and spine is not associated with temporary fatigue, and is present constantly, all is not so simple. Not only is it important to follow the doctor's recommendations, but also to help the body to rest and recover during sleep.
Realizethe powerof the brain
The signal of pain is sent directly to the thalamus — the part of the brain that handles any signals coming from the nerve endings before you transfer them to the cortex. It helps rapid stress response: you spit out a hot drink and drop the knife, realizing that she accidentally cut her finger. Speaking of painful sensations in the back, the thalamus is the main assistant in determining the site of pain. So you decide that sleeping in a certain position uncomfortable and need to change something. Moreover, the pain is worse if you sleep a little and do not allow the muscles to rest the allotted time — so the pains in the back of trained you to discipline.
The nerve endings respond quickly to changes in body temperature, again, feeding the signals to the brain. He aktiviziruyutsya to Wake you up to change conditions more comfortable. At the same time from the cold shrinking muscles, which causes soreness. It is best to sleep suitable temperature is 20-25 degrees, cool enough to fall asleep quickly, but not cold. Half an hour before bedtime ventilate the room. Before you go to bed, apply a warming foot cream, wear socks. Sleep in thin cotton pajamas that maintain body temperature, not allowing you to freeze. Don't wash your hair before going to sleep through damp hair, heat quickly to "get out".
Back pain is the result of muscle tension. If instead of scrolling through social media feeds you will be doing 5-minute breaks for a walk and warm-up during the working day, you will soon notice an improvement in health status. Why is it important for healthy sleep? The less your muscles get tired during the day, the less the tide of pain will happen at the end of the day, when you go to bed. In addition to the workout, it is useful to stretch — buy a foam roller, lie on the floor and put a cushion under your back: leave it a few minutes to relax the muscles.
yoga will help you to learn the proper, dyhaniyu: pixabay.com
Sign up for yoga courses
Ancient art, at first glance, it seems relaxing practice. In fact, the yoga asanas are not as simple: you want a strong back, abs and legs to perform them correctly. During the course, you will gradually strengthen your muscles and learn to control your body. Over time you will notice that the muscle pain has decreased due to a combination of physical exercise and meditation in one workout. The only thing I have to warn the coach about the pain in the back, so he picked up a range of safe exercises. A visit to yoga will teach you correct relaxed breathing, which relaxes the body, leading to normal blood pressure and pulse.
Buy a quality mattress and pillow
For those who have constantly bad back, best mattress with the anatomical springs in medium or hard hardness. This is usually a layer of coconut or synthetic fiber that goes on top of the reservoir with the springs. The pillow should be medium height, so your head was on a level with the spine. Suggest anatomical pillow made from foam, one edge of which is higher than the other. High edge should fit the neck, so during sleep she was relaxed.
quality pillow and mattress will improve, conphoto: pixabay.com