Good, sound and long sleep is the basis of health. All doc­tors, includ­ing oncol­o­gists, are talk­ing about this today. A night with­out sleep means that the day will be ner­vous, full of stress and very long. With­out a prop­er night’s rest, we get irri­tat­ed, work worse, get sick more often, and even love less often. And this is known data. And here’s what many peo­ple don’t real­ize: most often our seem­ing­ly harm­less habits pre­vent us from get­ting enough sleep. And some of them are so strong that you may need an appoint­ment with a psy­chol­o­gist.

In bed with phone

With tablet, lap­top and oth­er gad­gets. When else to read, watch a video or scroll through posts on social net­works, if not before going to bed? Sci­en­tists say: at any time, but an hour before bed­time, all devices must be removed.

The thing is that our eye per­ceives the glow from mon­i­tors and screens as day­light, and trans­mits a sig­nal to the brain: it’s day out­side, you can’t sleep. In response, the brain slows down the pro­duc­tion of mela­tonin, the sleep hor­mone, and sends impuls­es of exci­ta­tion to the ner­vous sys­tem. More­over, the influ­ence of gad­gets is not fic­tion, but a sci­en­tif­i­cal­ly proven fact.

In one study, peo­ple with insom­nia had spe­cial fil­ters attached to their smart­phone screens to block blue waves. And their sleep improved both in dura­tion and in depth. In ordi­nary life, no one uses fil­ters and lens­es, so it is bet­ter to put aside all elec­tron­ic gad­gets and turn off the TV before going to bed.

By the way, room light­ing also affects, although not so much. There­fore, an hour before bed­time, it must be muf­fled, or bet­ter turned off com­plete­ly, and used for illu­mi­na­tion by night lights with red illu­mi­na­tion, glass or a lamp­shade, since the warm col­ors of the spec­trum excite the ner­vous sys­tem less.

A glass of wine at night

The habit of drink­ing a small dose of light alco­hol before bed­time is not uncom­mon. A lit­tle wine real­ly helps you fall asleep faster. Any alco­hol pro­vokes the pro­duc­tion of adeno­sine, a sub­stance that is nor­mal­ly pro­duced inde­pen­dent­ly after a day of active work and caus­es a feel­ing of fatigue, a sig­nal for rest and sleep.

How­ev­er, drink­ing alco­hol does not guar­an­tee a sound and long sleep: the amount of adeno­sine in the blood ris­es too sharply after a glass of wine, and then also falls. As a result, sleep comes quick­ly, but it does not last long, and the body does not have enough rest. In addi­tion, drink­ing alco­hol is the rea­son why REM sleep is blocked. It is dur­ing this phase that we see dreams and ful­ly relax with the whole body. Dur­ing a slow rest, the body main­ly rests, and the brain fails to process impres­sions and get rid of the influ­ence of stress.

Well, one more minus of an evening glass: alco­hol makes the kid­neys pro­duce more flu­id, and you have to run to the toi­let more often. And it def­i­nite­ly dis­rupts sleep!

Sleep is very important!

Sleep is very important!

We all have days when we have to go to bed lat­er than usu­al. But it is impor­tant to pre­vent the for­ma­tion of a per­sis­tent habit. Researchers at the Nation­al Sleep Foun­da­tion of Amer­i­ca strong­ly rec­om­mend stick­ing to one reg­i­men and get­ting at least 7 hours of sleep. Why?

Lack of sleep dis­rupts all body func­tions, affects appetite, metab­o­lism, and the very desire to sleep. In well-known exper­i­ments on sleep depri­va­tion, it was revealed that after a cou­ple of sleep­less nights, the body enters a spe­cial mode when it is very nec­es­sary to sleep, but you no longer want to. And we also have the so-called cir­ca­di­an rhythms, they dic­tate to us when to go to bed and when to get up, pro­duc­ing mela­tonin, the sleep hor­mone. If the rest sched­ule is more or less sta­ble, mela­tonin is pro­duced at the same time. If the regime is con­stant­ly vio­lat­ed, fail­ures begin, and we some­times go sleepy, but we can’t fall asleep in any way.

Anoth­er nuance: nor­mal­ly, the peak of mela­tonin pro­duc­tion is mid­night, and the lev­el of the sleep hor­mone begins to increase from 10 pm. There­fore, the lat­er a per­son goes to bed, the more dif­fi­cult it is for him to fall asleep. The opti­mal time is 23.00

Workouts in the evening

There is noth­ing wrong with exer­cis­ing in the evening, for most peo­ple this is the most suit­able (and some­times the only pos­si­ble) time for sports. Yes, and reg­u­lar exer­cise is very good for those who want to sleep sound­ly. But the tim­ing must be cho­sen wise­ly.

Active phys­i­cal activ­i­ty invig­o­rates, speeds up breath­ing, accel­er­ates the rhythm of the heart­beat, increas­es the tone of the body, this is a phys­i­o­log­i­cal stress for the body. And in order to fall asleep, you have to calm down. There­fore, the load should end two hours before bed­time. Although you can con­tin­ue your work­out with calm relax­ing yoga or relax­ation exer­cis­es.

The habit of sleeping warm

The habit of sleeping warm

You can sleep well only in a cool room, and the opti­mum tem­per­a­ture is from 16 to 19 ° C. And the air should be fresh, which means that before going to bed you need to ven­ti­late the room. Why is it impor­tant?

The body in the tran­si­tion phase to sleep low­ers the tem­per­a­ture by half a degree to slow down process­es, relax. The heat acts as a stim­u­lant: the heart rate increas­es, falling asleep and sleep­ing sound­ly becomes more dif­fi­cult. But you don’t need to freeze either, cool air, paja­mas, a suit­able blan­ket, socks on your feet — you need to look for your best com­bi­na­tion of tem­per­a­tures.

Food before bed

A lit­tle snack before bed is not harm­ful, in fact, sci­en­tists say that nat­ur­al cher­ry juice, cot­tage cheese and bananas can help with insom­nia. But it’s real­ly not worth eat­ing. The process of diges­tion of food slows down the onset of sleep. It is also impor­tant to fol­low a diet for those who are often tor­ment­ed by heart­burn: if you go to bed with a full stom­ach, reflux will not keep you wait­ing, and falling asleep with an unpleas­ant burn­ing sen­sa­tion will become very dif­fi­cult.

Stress and anxious thoughts: when do you need an appointment with a psychologist?

Con­stant thoughts about work, fam­i­ly, house­hold chores spin­ning in your head and pre­vent­ing you from falling asleep? This is not at all a rare prob­lem under stress, and it is not so easy to get rid of it by willpow­er. How­ev­er, the prac­tice of relax­ation, med­i­ta­tion, and switch­ing atten­tion help well. Or breath­ing exer­cis­es: inhale slow­ly, count­ing to four, and also exhale slow­ly, con­tin­u­ing to count. Grad­u­al­ly bring the score to 10 and … fall asleep!

This works because the rhythm of the breath affects the rate at which the heart beats and the acti­va­tion of the parasym­pa­thet­ic ner­vous sys­tem, which calms the body. And the men­tal account helps to switch from thoughts to num­bers.

If the stress is so strong that thoughts can­not be “turned off” and sleep has long been dis­turbed, an appoint­ment with a psy­chol­o­gist is need­ed.

Cup of evening coffee

Although there are peo­ple with a para­dox­i­cal reac­tion to caf­feine who sleep from a cup of cof­fee, this is not the case for the major­i­ty. 3 espres­sos a day is the max­i­mum for those who need a night’s sleep. An evening dose of caf­feine puts the body into active mode, increas­ing tone and block­ing adeno­sine recep­tors, and this state can last for quite some time. It is worth watch­ing your­self: many cof­fees can be drunk only in the morn­ing, so as not to regret it in the evening.

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