In the modern world, we strive to do so many things: implement projects at work, devote time to family, go to a fitness club and not forget about leisure. Sometimes it seems that nature can be “deceived” – to reduce the time for sleep in order to do more things. But instead of the desired productivity, lack of sleep leads to poor health, headaches and weakened immunity. Why it happens? An expert from Ascona, a company that has been devoting its activities to taking care of sleep for more than 30 years, tells.
Quality, not quantity
In the pursuit of our own picture of success, we miss an important fact: sleep is the basis of the life of any organism. There are two main misconceptions: supposedly sleep can be “postponed for later” in order to have time to do other things, and that you can not get enough sleep all week and “catch up” on lost hours of rest on the weekend.
As for any business, it is not the number of hours devoted to a particular task that matters, but how long your brain can effectively process it. And productive work—whether related to work, problem solving, or creative pursuits—needs the ability to focus and think clearly. Have you tried to concentrate on anything after 4-5 hours of sleep? What about a few nights of sleep deprivation?
Researchers at the University of California claim that only 1 out of 1000 people has a rare gene that allows you to sleep only 4-5 hours and get enough sleep during this time.
A similar principle applies to too long a rest: you can sleep for longer than the generally accepted 8 hours, but at the same time wake up “broken”. This is especially true for people with disturbed sleep patterns. For health and well-being, an important role is played by how well a person manages to relax, whether he has to wake up constantly, whether something interferes with his sleep. For example, it is unlikely that someone will be able to sleep well in the bright light from the next room, with the noise of the metropolis outside the window, or in an uncomfortable bed.
Depriving yourself of a quality night’s rest, you take away from your body the opportunity to fully recover.
Most important physiological processes occur during sleep, and in addition, at this time, the brain studies and remembers things seen during wakefulness. Without getting the necessary rest – or with poor sleep, constant awakenings or discomfort – he begins to perceive well-known tasks as new and therefore spends much more effort on them than usual.
That is why, in connection with poor-quality sleep or prolonged lack of sleep, the physical and emotional state worsens: productivity decreases, mood deteriorates, and constant fatigue is felt. In addition, those who sleep little have lower immunity and an increased risk of serious problems such as diabetes, cardiovascular disease, and others. The body becomes more vulnerable, which is especially dangerous during a pandemic.
According to the University of California, the risk of contracting colds and other viral diseases increases 4 times in those who sleep less than 6 hours a night.
By the way, the lack of quality sleep leaves noticeable traces on the exterior. A person develops dark circles under the eyes, swelling, collagen deficiency occurs, which provokes wrinkles. The skin becomes dull and dry, smoothness disappears. If sleep also lasts less than 5 hours, then the regeneration process is reduced by 30%. All this leads to early external aging. Due to insufficient sleep, acne can appear on the face. Against the background of weakened immunity, toxins accumulate, and the body does not have time to produce the necessary number of cells to eliminate them.
My bedroom is my castle
In a dream, each person spends a huge part of his life – about a third of it – and therefore creating good conditions for a comfortable sleep is no less important than, for example, buying modern technology.
Caring for quality sleep begins with the arrangement of the bedroom. A comfortable bed, combined with personalized bedding, can support a deep and restful sleep. First of all, you should choose a bed that is optimal for you personally in terms of height. If we talk about the length, you must have a margin of at least 10 centimeters from your height. The width should be comfortable with arms thrown over the head with straightened elbows.
Choose a mattress according to the selected bed size. It not only supports the body throughout the night, but can also have both a preventive and uncomfortable effect on the body. Before buying it, it is advisable to check it in advance – sit, lie down on it while still in the store. This will help you understand if it is right for you.
It is better to immediately put a cover on the mattress, which will protect it from various contaminants and excess moisture.
A personal pillow deserves special attention. This seemingly simple object is able to create basic comfort: it is associated with softness and relaxation after a hard day, it is pleasant to touch it with your face, hug it in a dream. With the right choice, it will create support for the neck and head, help relax the muscles and make sleep as comfortable as possible.
At the same time, too high a pillow can provoke pain in the cervical spine, become an additional cause of snoring, vertebral circulation of the brain and lead to osteochondrosis – and too low will also increase the likelihood of swelling on the face due to venous stasis.
The position of the body in sleep should be physiologically correct – the head and neck are at the same level, but it is almost impossible to control this throughout the night. Therefore, the choice of a pillow is so important: the curvature of the spine while a person is sleeping will largely depend on its size, shape and height. The formula for healthy sleep is the right combination of pillow and mattress.
Many misconceptions are associated with the preference for natural pillow fillers made of feathers and down. Often such products are used in families for years. And this despite the fact that in fact the average life of their service is six months. Such pillows should not only be changed regularly, but also thoroughly cleaned. In addition, natural fillers are sources of dust mites, whose waste products are strong allergens.
Now, in order to create comfortable and safe pillows and other bedding, whole scientific research is being carried out. Products of the new generation are made of technological materials and are aimed at making sleep as healthy and comfortable as possible. With so many to choose from, it can be difficult to know which pillow is right for you. There are a few simple rules here.
Height is one of the main criteria that you should pay attention to.
If you like to sleep on your back, a pillow of 8-10 centimeters will be optimal. For those who sleep on their side, tall models are suitable that fill the space from the edge of the shoulder to the ear. Lovers of sleeping on their stomachs need thin pillows, no more than 6-8 centimeters high. And for those who like to toss and turn, it is best to take a medium model that will adjust to the position of the head and neck.
Among the fillers, medium-hard ones are considered optimal. Synthetic options in the form of foam with are able to adapt to the individual structure of a person. In some innovative Askona models, such foam is combined with the development of a new generation – , a cooling gel that maintains the required body temperature during sleep. An important advantage of such pillows is the easy care that is necessary to maintain their hygiene. Options with suitable for those who often rest on their backs – it is easier to avoid clamps with them.
During sleep, the body needs to rest, and how you equip the bedroom and choose accessories for sleep will depend on the ability of the body to recover overnight and gain strength for each new day.
You can learn more about various facts about pillows and their right choice on a special Ascona.