Taking care of sleep, take care of dynamic nature. Start with four tips, which has been prepared by health sciences Mikko dam power. Tempur
an alarming number of people of working age finns is sleeping, according to studies, bad. One of the most common reason for this is the continuous stress caused by the load status.
in Finland, to do the epidemiological research, according to the insomnia Finland has up to two times more common than same-age and same-sex people as the same method studies, for example, in France, England, Germany and Italy. In total, the estimated million finns have symptoms of insomnia or some other sleep disorder.
Prolonged fatigue and overload mode drifting is not therefore on this day no exception. Continue everyday to run, worry, thinking, as well as the responsible factors undermine the quality of life and the maintenance of constant fatigue.
the Body does not relax even during sleep
Sleep disorders in the background can be a disease, but most often long-term insomnia will get inspired by life situations, changes, lifestyle and stress.
studies of insomnia have been found to be common also in childhood traumatic events, such as the family perceived violence, a parent with alcoholism, financial difficulties and so on. Also work stress and irregular work hours may be the cause of poor quality sleep.
Mikko dam flow
health science, psycho-physical physiotherapy specialist physiotherapist Mikko dam flow compare the human body’s autonomous nervous system of the computer’s operating system.
– the Physiology at the level of the overload can talk about a kind of operating system problem. Continuous overload stimulates the sympathetic nervous system frequent ylivireys mode, when the entire autonomic nervous system regulation is disturbed. Strain recovery becomes more difficult, sleep disorders are on the increase and relaxation is difficult, he describes.
When the sympathetic nervous system use for a long time into overdrive, it consumes the body and cause a malfunction. As a result of the parasympathetic nervous system producing cortisol, people tired, and drifts alivireys space.
– All the action feels heavy, the initiative will be weakened and alone time isimpienkin of doing things is difficult. Long-term insomnia disorder in the brain are during the day alivireinen and at night again ylivireinen, dam power to explain.
He has four concrete advice with chronic fatigue can leave combat.
1. Manage your life, manage nervous system your
Traditional relaxation exercises can help ali and alivireys regulation balancing. For example, try stress-relax method, in which the different body parts first, we are excited to 10-20 seconds, and then relax in a controlled manner.
– Also be aware of the breath and the centralised business combinations of corrective neural activity. As an important form of support is in addition to a balanced rhythm of life, the dam power to remind.
2. Reserve enough time for sleeping
Numerous studies suggest that the vast majority of adults need 7-8 hours of sleep a night. Some can handle less than 6 hours, but on the other hand, some people need more than 9 hours of sleep a night. Dam power calls for the bed time for nine hours a day.
– a Soothing evening routine, you should start 1-2 hours before bedtime. The full rate of the bed wedge is not able to build a good nightlife, he adds.
3. Get the right kind of mattress and pillow
Also, good sleeping ergonomic below can affect the balance analogy to the autonomous nervous system. Tempur mattress and pillow mould to the body heat and the weight of the impact and offer significantly more support surface than usual spring mattress.
the Heat according to the shape within the bed body is subjected to point-specific pressure strain is reduced, whereby the surface of the blood circulation improves and the body’s physiological position in a larger support surface. Sleep is deeper than a standard mattress at which the breathing deepens, the body relaxes and the sleeper moves less during the night. Also muscle tension does not arise in the same way.
Good sleeping ergonomics of one task is also to ensure that optimal sleeping time. Normal sleep onset delay of around 10-30 minutes, but if the beginning is inappropriate and unipaine enough, can the best possible sleep time to go over.
Stress has been found to be in connection with sleeping difficulties. Overloading a person should take care of sleeping ergonomics for the most important sleeping stage because of the dam power to explain.
4. Take expert help
a Unique experience in the mattress and pillow are important. Physiologically the body suitable for the beginning time a pleasant sleeping experience. However, you must remember that our body is not incorruptible.
– If one has slept for a long time epäergonomisessa position, may the wrong position may seem for the body’s normal. For this reason, a knowledgeable seller is important help mattress store, dam power remind.
Sources:
Interview: TtM, physical therapist Mikko dam flow
Interview: physical therapist Pasi Koistinen
Markku Partinen, Unikoulu for adults -book.
different types of mattresses and cushion the effects of the sleeper’s physical sensations. 2012. Humaloja, A. & Kinnunen, H. Piramk.
in the Article the nervous system and the substrate the relationship between the multiplied teoritisoiden products and health facts, based on and experience as well as customer feedback. Deep sleep reference to related Humalojan and Kinnunen research. The research brochure will be sent upon request: info@tempur.fi. The message will be asked to subscribe title: research prospectus 2012.
Although the TEMPUR-products part is CE-marked for health care products and are used health care in locations that require, as a generalization of the pillows and mattress are not alone no cure or treatment for back or neck pain or vibrancy of the space problems. Platform in addition, it is good to take into account proper sleep ergonomics and sleep maintenance principles, as well as individual needs in your health status. Response welfare platform for change is the individual. Kärsiessäsi serious back or neck pain, sleep disorders or constant fatigue, please contact your doctor.
