Chronic fatigue, distraction, irritability, heart problems, pressure surges are often caused by lack of sleep. However, “getting” the prescribed number of hours of sleep does not mean getting enough sleep, experts say. It is important to sleep well!
Have you ever wondered why this happens: the head is full of porridge, and the body is so tired, as if the cars were unloaded all night? Most likely, the matter is in the wrong dream. Believe it or not, in order to stay alert and healthy longer, you must not only eat right and exercise regularly, but also get enough sleep.
It is important to understand why sleep is so important and how long it should last, as well as listen to simple science-based tips to help you get a good night’s sleep.
The meaning of sleep
Sound sleep has a beneficial effect on health, while our body never falls asleep completely. Figuratively speaking, he uses this break for a thorough “cleaning” so that the brain and body can work at maximum efficiency.
Good Night’s Sleep:
- Helps control appetite and prevent weight gain
- strengthens the immune system,
- reduces stress levels
- reduces the risk of developing certain malignant tumors: in particular, colon and breast cancer,
- improves memory, attention and logical thinking,
- ensures stable functioning of the heart by regulating cholesterol and blood pressure,
- reduces the risk of diseases such as stroke, myocardial infarction and diabetes.
In order for the body to work like a clock, you need to get enough sleep. But what does “enough” mean? According to somnologists, 7-8 hours of sleep at night are needed to fully restore strength. And you need to sleep well.
How to make the most of your night’s sleep
1. Remove blue light sources
All living things are drawn to the light, but the day is meant for this. Everything is different at night. Studies show that excessive lighting not only interferes with sleep, but also causes sleep disorders.
The sleep cycle is regulated by two mechanisms. First of all – the circadian rhythm or the so-called biological clock, tuned to the change of day and night. Artificial ultraviolet light from fluorescent lamps and LCD screens “deceives” the brain: it thinks that it is daytime and produces less sleep hormones.
Ideally, it would be good to turn off all electronic devices two hours before bedtime.
The second reason is the lack of melatonin. It is called the sleep hormone, because it is he who helps the body to relax and fall asleep deeply. The production of melatonin is significantly reduced by exposure to blue light, which is emitted by energy-saving lamps, TVs, smartphones, laptops and other gadgets.
Staying up late playing video games, answering emails, or hanging out on social media? It’s time to stop. Ideally, it would be good to turn off all electronic devices two hours before bedtime. If you have to stay connected all the time, at least put your phone in a case or download an app that blocks harmful blue light.
2. Go to sleep and wake up at the same time
To get the most out of your sleep, be consistent. Go to bed at the same time and get up in the morning. Studies confirm that thanks to such a schedule, the quality of sleep increases several times.
As already mentioned, our biological clock is associated with the solar day. If the mode of sleep and wakefulness is observed daily (including on weekends), ideal conditions are created for the production of vital hormones. This allows you to sleep peacefully at night and wake up refreshed and full of energy.
Well, are you ready to give up nightly movie shows, computer games and late gatherings that prevent you from falling asleep on time? And no concessions on weekends, otherwise nothing will come of it. Challenge yourself to go to sleep and wake up at the same time for the next eight weeks. By the end of this period, you can easily do without an alarm clock.
3. Refrain from alcohol
Do you want to enjoy a healthy night’s rest? Then you have to tie with alcohol, especially before bedtime.
According to a study published in the Journal of Neurology, Neurosurgery and Psychiatry, alcohol increases sleep apnea and causes intense snoring in sleepers. Another study noted sleep disturbances in patients who took alcohol at night. Several other studies confirm that drinking before bed reduces the amount of melatonin in the body and leads to serious disruptions in the circadian rhythm.
Whatever one may say, alcohol does not allow you to sleep normally. No matter how tempting the offer to drink a glass of wine at eight in the evening may sound, decline it. Your reward will be deep sleep.
4. Skip your afternoon coffee.
By itself, aromatic coffee is quite good – it contains caffeine, which provides a lot of benefits: it helps to focus, cheer up, and increases physical endurance. No wonder there are so many coffee lovers out there.
But, as you know, you need to know the measure in everything, and this is especially true for coffee. Caffeine stimulates the nervous system and gives the command: stay alert! I mean, don’t sleep. It is important that the effect of caffeine lasts 6-8 hours. Accordingly, a cup of coffee shortly before lights out will make you turn from side to side all night.
So it is worth enjoying your favorite drink in the morning, until noon at most. But after two in the afternoon – no, no. Believe me, the result is worth it.
5. Pay attention to the mattress and pillow
Have you noticed that sometimes you sleep better in hotels? The secret is simple: a good bed. In a comfortable bed, the body truly rests. It has long been known that a well-chosen mattress relieves back pain and stiff neck and shoulder muscles.
So maybe it makes sense to replace the mattress and pillow. Everyone has their own selection criteria, but for the sake of healthy sleep, it is important to carefully consider the purchase.
6. Daytime sleep should be short
It is wonderful to take a nap during the day, the main thing is that the sleep is short-lived, otherwise you will not close your eyes at night. According to experts, the optimal duration of daytime sleep should not exceed 30 minutes. Slept longer – night insomnia is guaranteed.
7. Take a shower
After an evening shower, you sleep much better, and there is a lot of scientific evidence for this. Even a foot bath helps, especially for the elderly. The specific mechanism is not fully understood, but the relaxing effect of water is undeniable. Looking for an inexpensive and effective sleeping pill? Take a warm shower at night.
8. Clear your mind
Sleep is not only a physiological function, but also a special state of consciousness. To get a good night’s sleep, learn how to clear your mind. It has been proven that various relaxation techniques – reading books, listening to quiet music, relaxing massage – provide restful sleep. Try a few ways and settle on what works for you.
If you are one of those who always worry about tomorrow, start a diary and write down all the planned things. This will help calm the tossing mind and fall asleep with a clear conscience.
9. Go in for sports
Not doing sports at all means not loving yourself. Exercising not only preserves physical and mental health, but also improves sleep.
Recently, scientists found that older people who did gymnastics took much less time to fall asleep, and the average duration of their sleep increased by 40 minutes. It also turned out that for patients with insomnia, exercise is more effective than sedatives.
It is important to follow the correct schedule. Experts emphasize that before going to bed, intense loads that increase the level of adrenaline are highly undesirable. If you can only make time to train in the evening, try to finish three hours before bedtime.
10. Take vitamins for sleep
Forgotten about melatonin? The same hormone that tells the body when to go to bed. It is included in vitamin supplements that can be taken to improve sleep.
Clinical studies show that melatonin is one of the few harmless, fast-acting sleep aids. Therefore, it is widely used in the treatment of insomnia.
In some countries, the drug is sold only by prescription, in others – freely. In any case, before you buy it, be sure to consult your doctor: this medicine changes the chemical structure of the brain.
***
There is nothing more precious than sleep. It restores physical strength and clarity of thought. If you want to maintain excellent health and stay at the peak of productivity for a long time, make sleep an essential part of your daily self-care.
Start small: take a couple of tips and follow them every day. The reward for constancy will be a magnificent dream that will fill you with vital energy.