Sleep occupies a significant part of our lives, so it arouses the interest of scientists from all over the world. It is studied by anthropologists, sociologists, neurologists, psychologists and other specialists. They know how sleep affects our health and how much we need to sleep in order to work productively and feel great.
Sleep therapy, or why we should sleep
Sleep is a special state, a certain physiological process, when there are no obvious reactions to what is happening around and brain activity is reduced.
During sleep, certain hormones are produced in the body, the process of tissue regeneration is underway, and strength is restored. When a person has a chronic lack of sleep, ordinary tasks seem difficult and impossible to him. He can’t concentrate, his attention is scattered.
When we sleep, the brain “filters” the information that has arrived during the day. There is a correction of memory: the “superfluous” is forgotten, and the important goes into long-term memory. This is how memories are formed, concentration of attention and the ability to perceive information increases.
Due to lack of sleep, some parts of the brain begin to work worse. Neural processes in the parietal zone slow down, so the reaction rate slows down. A person experiences difficulties with decision-making, cannot clearly formulate his thought. Chronic fatigue and lack of sleep can lead to a lot of health problems.
Daytime habits that sabotage sleep
Our habits affect sleep — scientists have proven this fact. To regain strength overnight and feel refreshed and active in the morning, you need to review your daily schedule. What habits will have to be eradicated?
Do you spend a lot of time on the Internet
This is probably one of the most common habits that sabotages sleep. When a person spends the whole day on social networks, checks mail and tracks news and events, his brain gets a lot of load.
Scientists conducted an interesting experiment in which 653 people took part. His results showed that the more time a person spends in gadgets, the more anxious and restless his sleep.
Nicotine, which is contained in cigarettes, stimulates the nervous system and negatively affects the work of all organs. It knocks down the body’s internal clock and provokes insomnia. At night, without nicotine, a person feels insecure, he wants to get a new “dose”.
Studies have shown that smoking increases the risk of obstructive sleep apnea several times!
Use a lot of light sources in the evening
Light helps to wake up and cheer up, so in the morning additional sources will be appropriate. And in the evening it is better to dim the light and make a pleasant twilight. You can turn on the night lights or use a weak light bulb. Bright light “awakens” activity and prevents you from falling asleep.
In the dark and before 4 in the morning, melanin is produced — this is a hormone that protects against stress and colds. If sleep is disturbed, this process slows down.
Do you abuse carbonated drinks and coffee
Scientists have conducted numerous studies and proved that coffee and soda affect metabolic processes. The subjects who abused these drinks during the day slept for 5-6 hours. And people who restricted their use got better sleep — their sleep lasted 7-8 hours.
Do you lead a sedentary lifestyle
Sedentary lifestyle is a problem of many modern people. They work at a computer, travel by car and communicate on social networks. By the evening, moral fatigue appears, anxiety increases — this disrupts sleep. Lack of physical activity leads to passivity, apathy and insomnia.
Be sure to add sports to your life! It has a beneficial effect on health, is the prevention of many ailments.
Do you like chocolate before going to bed
Bitter chocolate contains a large amount of caffeine, which has an exciting effect on the body. Therefore, indulge yourself with this delicacy in the morning and give it up in the evening. Then chocolate will not interfere with your healthy sleep.
Sleep under a warm blanket
Heat and dry air can provoke insomnia. Scientists say that during sleep, the room should be slightly cool. Therefore, be sure to ventilate the room and cover yourself with a cozy, but thinner blanket in the warm season.
People know that sleep is very important for health and well-being, but not everyone can organize their lives so as not to experience chronic fatigue. Stress during the day, worries and negative emotions prevent you from falling asleep at night. Some habits of people negatively affect the quality of sleep.
First of all, forget about meals before going to bed. Especially harmful are fatty, spicy foods, smoked meats and sweets. Even if you manage to fall asleep, in the morning you will feel tired and broken.
Get rid of the habit of analyzing your life before going to bed. This will lead to a stream of thoughts, worries and doubts that will prevent you from falling asleep. It’s better to take a walk — this way you will distract yourself from worries and fill up the lack of oxygen.
A few hours before bedtime, drink a glass of cherry juice. It contains a “precursor” of melatonin, so the duration of sleep increases.
Then give your body a light aerobic exercise or do yoga. Lie on your back, stretch your arms along the body with your palms on top. Spread your legs slightly apart, do not bend your knees. Close your eyes and relax all the muscles in turn, starting with the foot.
How to calm your thoughts before going to bed?
Often, a round dance of thoughts prevents you from falling asleep. Simple techniques will help to distract from feelings and reflections.
Visualization helps well. Imagine yourself in the atmosphere that gives you peace, and do auto-training. Try to convince yourself that all emotions are left in the passing day, your eyelids are getting heavier, you are falling asleep. The more detailed the picture and the more convincing your inner monologue, the faster you will fall asleep.
Another effective technique is mental immersion in one’s own breathing. Inhale through your nose and count to 4, then hold your breath for 6-7 seconds and gently exhale through your mouth. While doing the exercise, concentrate completely on your breathing and try not to think about anything.
Healthy sleep: valuable life hacks
Experts advise to develop certain rituals that will help the body tune in to sleep.
- Before you go to bed, think about tomorrow and make a plan. This will help you stop thinking about current tasks and distract yourself from business.
- Read books before going to bed. Choose calm positive topics and give up action movies and dramas.
- Spend the evening in a relaxed atmosphere, communicate with loved ones, watch good movies. Meditation calms you down well — 10 minutes is enough to put your thoughts in order.
So that insomnia does not become your constant companion, reconsider your habits and daily routine, introduce new rituals — then your sleep will be strong and healthy.