Как две недели «чистого сна» изменили мою жизнь

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Вслед за «чистым питанием» в моду входит другой тренд — «чистый сон». Его приверженцы считают, что, следуя несложным правилам, мы сможем лучше высыпаться и восстанавливаться за ночь, а значит, днем будем чувствовать себя намного лучше. Журналист Диана Брук решила удостовериться, так ли это.

Здоровье и красота 

Как две недели «чистого сна» изменили мою жизнь

Если недавно все твердили о первостепенной важности здорового питания, то теперь то и дело слышишь, что еще важней для хорошего самочувствия качественный, «чистый» сон. Чтобы как следует отдохнуть и восстановиться ночью, нужно следовать правилам: не пить кофеиносодержащие напитки после 2 часов дня, выключать электронные устройства за 2 часа до сна, ложиться в одно и то же время, не делая исключения и в выходные, спать в полной темноте, и при этом в комнате должно быть прохладно.

Ничего сложного, правда? Какие-то правила выполнить легко, другие не очень. Я попробовала применить некоторые из них и вот что узнала.

1. Перед сном лучше почитать бумажную книгу 

Как миллениал, я очень скептически относилась к занудным теориям насчет того, как вредно излучение экранов для мозга, и преспокойно засыпала под включенный телевизор или листая соцсеть в телефоне. Но, похоже, специалисты по сну были правы: электронные устройства стимулируют активность мозга и тормозят выработку гормона сна мелатонина.

Я убедилась в этом, когда попробовала заранее отключать телефон и тем самым исключила стресс, который вызывают разные социальные медиа. Вместо этого перед сном я читала бумажные книги и довольно быстро начинала клевать носом. И после этого мне снились не кошмары, которые раньше часто случались, а приятные сны. Благодаря этому я спала намного спокойней. А если вы, в отличие от меня, не любитель чтения, займитесь чем-то еще, что поможет расслабиться. Йога, ванна с пеной — все это очень хорошо работает.

2. Ложиться в одно время — ключ к хорошему сну 

Как и большинство людей, работающих весь день, я в основном ложилась в более-менее разумное время с учетом раннего подъема в 7-9 утра. Но иногда и поздно ночью. А в выходные вставала за полдень.

Двухнедельный эксперимент по правилам «чистого сна» убедил меня в том, что, постоянно меняя режим сна, мы нарушаем работу биологических часов. Когда я начала ложиться строго между 10 вечера и 12 ночи, то пробуждение в промежутке от 7 до 9 утра стало мне даваться очень легко.

Во вторую неделю мне уже даже не нужен был будильник. Такое впечатление, что мой мозг аккуратно будил тело как раз в то время, в которое я планировала проснуться.

Как две недели «чистого сна» изменили мою жизнь

3. Никакого алкоголя на ночь 

Я раньше любила пропустить бокал-другой перед сном, чтобы расслабиться и успокоиться. Действительно, после этого засыпаешь быстрее, но зато через какое-то время просыпаешься, иногда не один раз, потому что алкоголь нарушает так называемую быструю фазу сна, самую важную для отдыха и восстановления.

Я не позволила себе ни капли спиртного вечером и высыпалась намного лучше. В обед еще можно позволить себе бокал, но после этого хорошо бы выпить несколько стаканов воды в течение нескольких часов. После 8 вечера лучше вообще не пить, чтобы ночью не было необходимости вставать в туалет. А если у вас был очень нервный день, используйте для расслабления натуральные средства типа валерианы.

4. Телефон вам в помощь 

Когда я впервые задумалась о том, чтобы попробовать «чистый сон», мне захотелось найти способ оценить качество сна, не обращаясь в специальную клинику. И вдруг я случайно узнала о приложении, которое использует акслерерометр в мобильном телефоне для мониторинга движений спящего на протяжении всего сна.

Перед тем как лечь спать, вы устанавливаете 30-минутный промежуток, во время которого вам нужно проснуться (например, от 7:00 до 7:30 утра), и приложение будит вас деликатным сигналом во время фазы быстрого сна, когда проснуться проще. Не считая слегка устрашающей мысли о том, что телефон следит за мной, когда я сплю, приложение оказалось полезным — оно оказалось отличной альтернативой традиционному будильнику, и к тому же я получила представление о качестве моего сна.

За две недели я почувствовала, что отдыхаю и восстанавливаюсь за ночь так хорошо, как никогда раньше. Так что и меня можно причислить к адептам «чистого сна».

Как две недели «чистого сна» изменили мою жизнь

Об авторе

Диана Брук, журналист, публикуется в New York Times, Cosmopolitan, Seventeen, Esquire, Elle и других изданиях. Ее сайт.

Источник: bestlifeonline.com

Источник: psychologies.ru

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