8 ways to return itself a full-fledged dream

Researches show that today every third person suffers from a sleep debt. It is an unfavourable tendency, after all the lack of a dream worsens memory, does us more nervous, scattered and even causes obesity. How to return itself good night rest and to improve health, scientists Ray Kurtsveyl and Terry Grossman in the book "Transcend" tell.

Recommendation No. 1: realize importance of a dream

To work all night long to manage to hand over the project — self-destructive occupation. Most of people needs to sleep at least 7-8 hours. The sleep debt can lead to increase in body weight due to change of level of a hormone of a leptin. At a lack of a dream the risk of developing of heart troubles increases. Immunity oppression that promotes development of cancer and other diseases can also become result of a sleep debt. 

Besides, during experiments it became clear that the people who had an opportunity fully to sleep after training in a new task, showed the best results during tests for its performance, than those who slept badly. The dream helps us with an assessment of new information and processing of our experience so it is better to postpone the important project for morning. 

Recommendation No. 2: eat properly

From time to time all of us do not fill up for various reasons, including from disorder of a digestive tract. At observance of recommendations about healthy nutrition the general health will improve, digestion will return to normal, and you will sleep better. 

Drink 8–10 glasses of simple water a day. Refuse sugar, reduce consumption of saturated fats and the refined carbohydrates. Limit quantity of calories which you receive during the day. 

Recommendation No. 3: play sports

Physical exercises favorably influence a natural cycle of a dream. If you experience difficulties with a dream, increase aerobic loading, but remember that you should not be engaged in physical exercises just before a dream.

Aerobic loading releases endorphins — the natural chemical compounds reducing stress level. Namely it, as we know, often is the reason of a sleep debt.

Recommendation No. 4: avoid stressful situations

Try to operate the time effectively. One of reliable ways to get a stress and to lose a dream — to assume excessive obligations and to jam-pack the schedule. Think how to make the reasonable plan for every day. Spend time only for priority affairs. Learn to speak "no".

Take care that in your life there were people with whom you could openly and without confusion to speak about the dreams, doubts, hopes and fears. Conversations about intimate with those to whom trust and who worries about you, can lead to the most serious and significant events in your life. Except other, this powerful tool from a stress.

Recommendation No. 5: relax before going to bed

Develop and practice culture of withdrawal to a dream. It means that late at night it is necessary to reduce the activity and to be engaged in something weakening, for example to esteem or take a bath. 

The solution of a complex challenge or listening of exciting music not the best way to finish the day. Any routine occupation will be the most suitable. Besides, you can carry out various relaxation exercises. For example, deep breath will help to reduce the level of uneasiness and to calm down before going to bed.

Recommendation No. 6: it is less than caffeine

Often the problem of a sleep debt is tried to be solved with the help of a large amount of caffeine in the mornings, and thanks to this habit today we deal with generation of nervous, but still tired people. If you badly slept at night and use caffeine to worry the next day, it can remain in your organism till the evening and spoil the next night. 

In a small amount caffeine makes salutary impact, helping to concentrate, keep vigilance and to overcome the fatigue connected with a stress. However high doses of caffeine can cause serious accustoming and lead to unpleasant consequences. 

Recommendation No. 7: learn, whether you suffer apnoe in a dream

This widespread state at which the person in a dream temporarily ceases to breathe — one of the most frequent reasons of a bad dream. Night episodes apnoe (literally "without air") increase risk of increase of a blood pressure and heart diseases. During an attack apnoe in a dream of people can choke though often it proceeds bessimptomno. 

At people with a moderate or heavy form apnoe a dream the frequency of attacks varies from several tens to hundreds in a night. This disease many of those who often snores have. Will help to find apnoe in the center of a healthy sleep. Excess body weight promotes emergence apnoe a dream — that is why normalization of weight can become one of solutions. One more of widespread methods of treatment — SIPAP-terapiya. 

Recommendation No. 8: consider possibility of reception of natural food additives

The good night dream is promoted:

• L-tianin — the substance as a part of tea helping to relax.
• Gamma aminomaslyanaya acid (GAMK) — a neuromediator and soft natural soothing. It is recommended to accept GAMK on 500–1000 mg before going to bed.
• Melatonin — the natural hormone controlling internal clocks of a human body.

The dream is necessary for our intellectual and even physical health. And still a dream — one of invaluable pleasures in human life. Do not refuse to yourself it. Sweet dreams!