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خواب یکی از نیاز های اساسی مغز انسان برای به دست آوردن انرژی مصرف شده در طول روز و تثبیت و سازماندهی اطلاعاتی است که در طول روز کسب کرده است.
تامین نشدن این نیاز حیاتی که خود را با اختلالات و کمبود خواب نشان می دهد،ممکن است عملکرد های مغزی را در قالب اختلال تمرکز و توجه،تحریک پذیری هیجانی،ضعف حافظه،افزایش رفتار های پرخطر و تکانشی،افزایش سرعت واکنش و کند شدن سرعت عملکرد های مغزی تحت تاثیر قرار دهد.
بسیاری از افراد به دلیل داشتن مشکلات متعدد خواب مانند دشواری در به خواب رفتن،بیدار شدن های مکرر و زود بیدار شدن،نمی توانند خواب کافی و مطلوب داشته باشند و سعی می کنند با خواب و استراحت در طول روز،آن را جبران کنند.به همین دلیل است که در طول روز همواره احساس خستگی و خواب آلودگی می کنند و نمی توانند فعالیت های متعدد فکری را به طور موثر انجام دهند.اهمیت نقش خواب در حفظ و ارتقای سلامت مغز باعث شده است محققان راهکار های متعددی در زمینه ی بهداشت خواب مطرح کنند که ما در این مطلب به برخی از مهم ترین آن ها اشاره می کنیم.
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1)بر اساس برنامه ی روزانه،برای بیداری و خواب خود،ساعتی مشخص را در نظر بگیرید.برای تعیین این ساعت باید در نظر داشته باشید که افراد جوان و بزرگسال به 7 تا 8 ساعت خواب،نوجوانان و کودکان 8 تا 9 ساعت و خردسالان به 10 تا 12 ساعت خواب در طول شب نیاز دارند.
2)به ساعات خواب و بیداری خود پایبند باشید و سعی کنید شب ها راس ساعتی مشخص به خواب بروید و صبح ها راس ساعتی مشخص از خواب بیدار شوید.
3)سعی کنید قبل از خوابیدن به حمام بروید و چند دقیقه زیر آب گرم بمانید.
4)برای خواب لباسی راحت انتخاب کنید که جنس پارچه اش زبر و آزاردهنده نباشد.
5)دمای اتاق خواب را متعادل نگه دارید و سعی کنید با خاموش کردن چراغ،کشیدن پرده ها یا بستن در،مانع از ورود نور و روشنایی به داخل اتاق شوید.
6)بین زمان خوردن شام و خوابیدن،4 تا 5 ساعت فاصله ی زمانی بیندازید.پیشنهاد می کنیم شب ها،شام سنگین و چرب نخورید و پیش از خواب نیز نوشیدنی های کافئین دار مانند قهوه یا چای که مغز را تحریک و فعال می کنند،مصرف نکنید.
7)تلویزیون،کامپیوتر و لپ تاپ خود را خاموش کنید و قبل از خواب به موسیقی یا رادیو گوش ندهید.
8)سعی کنید قبل از خواب،یک بار تمام اتفاقات روز را برای خود مرور کنید و موارد مهم را در دفتر خاطرات روزانه تان بنویسید.می توانید برنامه های روز بعد را نیز در دفتر یادداشت خود بنویسید.
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