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To stay awake during the day, it is important to get a good night’s sleep. If you do not pay attention to the needs of the body, sleepy bulimia can develop. What is the threat of this disease and how to accustom yourself to the correct regimen, WDay.ru will tell
How much sleep does a person need
Spending weekdays in an active mode, we leave time for rest after the weekend. These days we sleep in full and can stay in bed until lunchtime. And everything seems to be back to normal. But doctors warn: this is how sleepy bulimia (shifted mode) develops, and it is extremely harmful!
The body is in shock
As a rule, by Tuesday we are overtaken by incredible fatigue, and after dinner we are uncontrollably drawn to the pillow. Why is this happening?
Researchers at Northwestern University, Illinois have shown that sleep deprivation over several days cannot be compensated for in one go. The body is able to compensate for the lack of sleep without damage to health only with a margin of one day. Systematic non-receipt of “compensation” for several days in a row leads to irritability, depression and even obesity.
The failure of the regime plunges our body into a state of shock, and then it begins to produce – a hormone that helps to respond to stress: regulates blood pressure, constricts blood vessels, affects carbohydrate metabolism and suppresses inflammatory processes.
Lack of sleep from the point of view of the body
Normally, the level of cortisol rises in the morning (from 6 to 9 o’clock) and decreases in the evening (closer to 9 o’clock). With strong mental or physical exertion, as well as with stress, it begins to be produced unplanned. Such surges lead to feelings of fatigue and muscle weakness. It is possible to lower cortisol levels by taking vitamin C, which is especially recommended for athletes before training in an amount of 1-2 grams.
How much time do you need to sleep?
In a dream, the mental, mental forces of the body are restored not only by relieving stress, but also at the biological level. It has been proven that it is during deep sleep that active formation of new nerve cells – neurons occurs.
What great people thought
Napoleon said: “Four hours for men, five for women, six for idiots.” However, it should be borne in mind that the great commander had in mind the time spent in a dream until midnight. He himself went to bed at 9 pm, and at XNUMX am he woke up vigorous and refreshed.
Churchill ranked as inferior everyone who sleeps more than six hours a day. Even Einstein fell into the category: the professor had a habit of spending half of his life asleep – usually he needed twelve hours a day to rest.
What modern scientists say
Japanese doctors from the University of Nagoya conducted a large-scale experiment, studying the lives of 12 people for 110 years. As a result, it turned out that those who sleep seven hours a day live longer than everyone else – both those who sleep 000-8 hours and those who sleep 9 hours.
Most doctors agree:
women need to sleep a little more than men;
in winter, we should spend a little more time in a dream than in summer.
How much to sleep depends on the individual needs of the body. The main thing to remember is that sleeping more than necessary is almost as harmful as not getting enough sleep. According to the recommendations of doctors, it is necessary to spend 7-8 hours a day in a dream.
How to change the usual mode to the correct one?
If sleep disturbance persists over time, you should seek medical attention.
Change the regime!
1. Are you accustomed to staying up late and adjusting to a different schedule does not work, simply because the body does not want to sleep?
What to do: If you go to bed, say at three in the morning, get up at eight in the morning. Dedicate the whole day to active loads (work, running around the shops, walking in the park, etc.), the next night, going to bed at eleven o’clock will be much easier for you!
2. Do you break the regime every now and then because you don’t look at your watch?
What to do: At first, self-organization is really difficult. In order not to forget, set an alarm clock on your mobile phone, which will remind you that it is time to sleep soon.
3. In the summer, you constantly wake up at night because the room is stuffy. And even if you go to bed early, in the morning you still feel overwhelmed.
What to do: Body temperature and sleep cycle are closely related. We sleep better in cold weather, but stuffiness can cause restless sleep. To get a good night’s sleep, the bedroom should be no warmer or colder than 18-20 degrees. If there is no air conditioning, ventilate the room or keep windows open all night.
4. You cannot understand how long it takes your body to sleep in order to feel vigorous in the morning?
What to do: Conduct an experiment, preferably on a day off: go to bed before 12 at night and do not set the alarm. Get out of bed in the morning as soon as you wake up. For a good rest, the body, on average, needs 6 to 9 hours of sleep.
5. Can’t relax and sleep?
What to do: Take a warm shower or bath before bed, and turn on the table light, not the overhead light. Consume any drinks 2 hours before bedtime.
Finally, if sleep disturbance persists over time, you should seek medical attention.
See also: interpretation of dreams.