What is the benefit of sleep and how much sleep do you need?

What role does sleep play in human life? One of the most impor­tant! And there is no exag­ger­a­tion in this. Under­es­ti­mat­ing the impor­tance of sleep, many neglect this process, which is nec­es­sary for a per­son. But in vain. Soon­er or lat­er, lack of sleep affects the gen­er­al con­di­tion of a per­son, the qual­i­ty of his life and health. The state of weak­ness, weak­ness, fatigue, inhib­it­ed reac­tion, not the best appear­ance — the result of lack of sleep or poor qual­i­ty sleep. Noth­ing can restore the body like a full, healthy sleep.

What happens to the body during sleep?

When a per­son sleeps, his body works hard. Sci­en­tists have proven that human immu­ni­ty in the process of sleep great­ly increas­es. Treat­ment of infec­tious dis­eases is much eas­i­er and faster when the patient gets enough sleep.

Dur­ing sleep, hor­mones are acti­vat­ed.

It has a restora­tive and sup­port­ive effect on mus­cle and bone tis­sue.

The body pro­duces it to facil­i­tate the process of falling asleep and to con­trol the rhythms of the body. At night, 80% of the dai­ly require­ment of mela­tonin is pro­duced. A per­son who neglects prop­er sleep los­es its most impor­tant pro­tec­tive prop­er­ties. Mela­tonin pro­vides pro­tec­tion against can­cer, dis­eases of the gas­troin­testi­nal tract (includ­ing pep­tic ulcers), and obe­si­ty. In addi­tion, mela­tonin is a strong antiox­i­dant and can slow down aging. It is dur­ing sleep that sex hor­mones are pro­duced.

When a per­son does not get enough sleep, the body increas­es the pro­duc­tion of this hor­mone dur­ing the day­time. This dis­or­der leads to ele­vat­ed insulin lev­els and the onset of dia­betes mel­li­tus.

Used by the body dur­ing the day to com­bat stress. At night, its reserves must be replen­ished.

Does poor nutrition cause insomnia?

How and what a per­son eats direct­ly affects the dura­tion and qual­i­ty of his sleep. Food needs to be con­trolled.

Some foods are high in tyra­mine. This sub­stance acti­vates the work of nerve impuls­es. There­fore, when a per­son eats such foods at night, his brain is in an overex­cit­ed state. Nat­u­ral­ly, this does not con­tribute to good sleep. Do not eat spicy foods before bed, as well as salty and sour.

Cof­fee lovers are also unlike­ly to fall asleep. Cof­fee pre­vents the pro­duc­tion of mela­tonin, which induces sleep in a per­son. In addi­tion, cof­fee has strong psy­choac­tive prop­er­ties. Its diuret­ic effect also deprives a per­son of rest­ful sleep.

The diges­tive sys­tem, like the rest of the body, needs rest at night. A heavy din­ner short­ly before bed­time deprives her of this rest, forc­ing her to work. This great­ly affects a per­son­’s abil­i­ty to fall asleep. Eat­ing less than three hours before bed­time, a per­son dooms him­self to insom­nia.

The foods that make up din­ner are also of great impor­tance. In the evening, you need to eat some­thing that does not require long diges­tion. Food should be light. Fruits and veg­eta­bles are a great option. The use of meat prod­ucts and oth­er fat­ty foods for din­ner should be min­i­mized, and it is bet­ter to exclude com­plete­ly.

If you put in order the mode and diet of your diet, then in most cas­es you can get rid of insom­nia.

Drink­ing a cup of warm milk before going to bed will great­ly facil­i­tate the process of falling asleep. Tryp­to­phan, con­tained in milk, calms the ner­vous sys­tem and helps to nor­mal­ize sleep. The body con­verts it into mela­tonin.

Well strength­ens the nerves, and, con­se­quent­ly, improves the qual­i­ty of sleep, thi­amine. It is found in pea and bean crops, buck­wheat, nuts. With insom­nia, you need to increase the intake of this sub­stance in the body.

A lit­tle-known but very effec­tive rem­e­dy for insom­nia is let­tuce. It is tak­en as a decoc­tion.

You can improve the qual­i­ty of sleep with the help of hon­ey. It is bet­ter to dis­solve it in warm water.

At what age do sleep problems most often appear?

As sta­tis­tics show, sleep dis­tur­bance is present in a large num­ber of peo­ple of com­plete­ly dif­fer­ent age cat­e­gories. Babies, chil­dren of all ages, teens, adults, and the very elder­ly can all expe­ri­ence sleep prob­lems of one kind or anoth­er.

For some, the prob­lem is the process of falling asleep. A per­son feels severe dis­com­fort, reacts to any, even the qui­etest sounds, can­not fall asleep for a very long time.

Oth­ers fall asleep nor­mal­ly, but they are tor­ment­ed by prob­lems already in the process of sleep. They sleep rest­less­ly, often wake up, they have night­mares. Falling asleep after such awak­en­ings is already much more dif­fi­cult.

Many suf­fer from poor qual­i­ty sleep. They do not wake up at night, but in the morn­ing they feel tired and bro­ken.

Elder­ly peo­ple often com­plain of insom­nia. Age has a cer­tain effect on the qual­i­ty of sleep and its dura­tion. With age, the pro­duc­tion of the sleep hor­mone mela­tonin decreas­es sig­nif­i­cant­ly. The rest of the caus­es of insom­nia in old­er peo­ple are the same as in peo­ple of oth­er ages: dis­eases, bad habits, improp­er diet, etc. If a per­son leads an unhealthy lifestyle, does not take care of his health, then age does not mat­ter.

Sleep prob­lems dur­ing menopause are a con­cern for almost all women. With menopause, wom­en’s sleep is affect­ed by hor­mon­al changes. A decrease in the lev­el of sex hor­mones entails a strong decrease in the lev­el of mela­tonin.

What should be the right rest?

Only a good night’s rest can help restore strength after an active day­time activ­i­ty. When a per­son sleeps, his con­scious­ness is turned off, the mus­cles are relaxed, the work of the res­pi­ra­to­ry and car­diac sys­tems is slowed down.

To give the body a full rest, it is nec­es­sary to fol­low cer­tain rules.

The sleep­ing room should be locat­ed in the qui­etest place and well ven­ti­lat­ed, and the bed should not cause dis­com­fort. The choice of the cor­rect pos­ture is of great impor­tance. It depends on many fac­tors and is cho­sen by each per­son indi­vid­u­al­ly.