Most of the time a person spends in his own bed. According to scientists, sleep takes from 15 to 30 years of life. But how much do we know about how to sleep properly, why do we dream and who has them in color?
The most popular misconceptions about sleep and dreams, as well as true facts about them, are presented by MedAboutMe.
Who can’t sleep?
In one night, a person can see from 2 to 7 different dreams. But only 40% of those who sleep can remember them. At the same time, color dreams are available only to 12% of the world’s population.
For many people, sleep is a gift at the end of the day, for others it is a waste of time, and for others it is a blessing that is available only after a dose of sleeping pills.
History knows many episodes when sleep inspired great discoveries and brilliant inventions, and every year medicine records more and more cases of sleep disorders in people. Thus, a study conducted in Russia showed that 45% of people experience difficulties with sleep from time to time, and 15% suffer from chronic insomnia.
The importance of sleep for the human body is difficult to overestimate, it is not surprising that there are so many myths and misconceptions around it.
To dispel them, the developers of the popular meditation and relaxation app initiated an interesting study. It was attended by 4337 people who honestly told what they know about sleep. The answers were truly amazing!
Myth 1: The brain rests during sleep.
48% of respondents think so. And they are wrong!
In fact, while a person is sleeping and his body is resting, the brain remains active. It is responsible for the performance of vital processes in the body, controls its main functions. These data were provided by experts National Sleep Foundation.
Myth 2: You should never, ever wake up a sleepwalker.
It is amazing, but true: 50% of respondents are sure of this. And this is very dangerous for the life of the “unfortunate” sleepwalker.
People who are prone to sleepwalking during REM sleep go in search of “adventure”. They usually roam their homes, sometimes go outside, but medicine knows cases when people walked on roofs (and sometimes fell from them), painted magnificent paintings, or even harmed their relatives. In the morning, none of them remembered what happened at night.
Experts believe that it is necessary to wake up sleepwalkers. And after waking up — again sent to bed.
Myth 3: Dreams only occur during deep sleep.
48% of respondents are convinced.
Science today knows for certain that sleep is an alternation of two phases — slow and fast. During the slow phase, breathing becomes less frequent, the heart slows down, and the EEG (electroencephalogram) first shows theta and then superslow delta rhythms. During the fast phase, a person has rapid chaotic eye movement, and fast waves are recorded on the EEG.
Non-REM sleep takes up approximately 75–85% of the total sleep period, and some people believe that dreams are only in this phase. But actually it is not! You can see dreams in all phases — experts are convinced National Institute of Neurological Disorders and Stroke. However, the most vivid dreams are usually dreamed when a person is going through a fast phase.
Did you know?
During deep sleep, the function of smell is completely turned off, so if, for example, a fire starts in the house, a person will not smell burning.
Myth 4: Staying in bed is important for insomnia
30% of respondents think so. And they continue to count sheep, read boring books or surf the Internet in the hope of falling asleep sooner. Is it worth saying it doesn’t work? On the contrary, unsuccessful attempts to fall asleep increase the stress hormone cortisol, which further prolongs the torment.
Experts National Sleep Association they advise those who cannot sleep to get out of bed and go to another room where they can do some relaxing activity. As soon as the feeling of drowsiness comes, you need to return to bed and most likely you will quickly fall into the “embrace of Morpheus.”
Myth 5: On weekends, you need to sleep off your weekdays.
Few people manage to sleep as much time as they want on weekdays. Most people have to get up early and get ready for school or work. Therefore, few people miss the opportunity to get a good night’s sleep on the weekend, believing that in this way they can catch up. But it’s not!
A recent study published in the journal current Biology, showed that attempts to compensate for lack of sleep on weekends are doomed to failure. And all because they do not cancel the negative consequences experienced by the body of a person who sleeps little on working days. Getting enough sleep on weekdays and weekends is essential to staying healthy.
Myth 6: Drinking alcohol before bed helps you fall asleep.
20% of respondents are convinced of this. If there is no sleep in any eye, it is enough to drink a glass of red or white wine (or something stronger), and the “degrees” will drive you to bed …
And while alcohol does make you sleepy and can help you fall asleep, in the long run, drinking does a disservice by “guaranteeing” poor sleep quality and frequent awakenings.
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t the ability to move, his body becomes numb and at the same time someone’s unpleasant presence is felt. For health, sleep paralysis does not pose any danger, but it can scare you very much.
Myth 7: Snoring is completely harmless.
At least for the person who snores, 17% of the people surveyed think. Given that such, according to experts American Academy of Otolaryngology and Neck Surgery, from 25 to 45%, the rest have to put up with it. And this is a mistake!
Experts National Sleep Foundation warn the public that snoring can indicate serious health problems. For example, point to apnea — stopping breathing movements during sleep. Therefore, you should not put up with snoring, you need to find the cause of its occurrence and eliminate it.
Myth 8: Cheese before bed causes nightmares.
15% of respondents are convinced of this. It turns out that in the folklore of some European countries in the 18–19th century there was such a sign. Therefore, some people today are afraid to eat cheese before bed. And absolutely in vain!
In 2005, the first study on this issue was carried out. It was attended by 200 volunteers. It turned out that a piece of cheese before bed did not cause any negative reactions in 70% of people, and some of the participants even had pleasant dreams. By the way, dreams directly depended on the type of cheese: some varieties evoked childhood memories, while others surrealistic utopias.
Myth 9: It doesn’t matter what time of day you go to bed.
The human body follows a natural rhythm of wakefulness and sleep, which, for some reason, corresponds to the movement of the Sun (taking into account sunrises and sunsets). However, career, family and other aspects of life can force a person to stay awake at night and sleep during the day. In the long term, this leads to health problems, the researchers are convinced.
So, people who work the night shift are more likely to experience circadian rhythm disturbances and have poor sleep quality. In addition, they have a higher risk of certain diseases, including depression and diabetes. Therefore, it is better to sleep sweetly in your crib, nevertheless, at night.
Nina Kolomiytseva, certified specialist of the International Yoga Association (Yoga alliance)
Sleep is an important part of any person’s life. After all, in addition to resting in a dream, the body solves important tasks for it associated with various physiological processes. Some of them occur precisely in the state of sleep: for example, certain hormones are produced.
From the point of view of yoga, in a dream there are processes of energy exchange with the Universe, so the importance of sleep for a person cannot be underestimated.
Despite all of the above, a huge number of people have sleep problems, which are often to blame themselves.
For example, most of us have a habit of falling asleep to the TV, computer, tablet screen or phone in hand. According to these people, the presence of gadgets and the ability to leave the TV on improves the quality of sleep and, in principle, helps to fall asleep. However, in fact, it has long been proven that the blue light emitted by smartphone screens, computers and TVs is very harmful both to human skin and prevents the production of melatonin, the sleep hormone. Moreover, the habit of falling asleep with the devices turned on and the sound provokes insomnia.
Therefore, accustom yourself to go to bed correctly — put away all gadgets an hour before going to bed, turn off the TV, do not watch the news before going to bed. To sleep, you need silence, the absence of any irritants (including light and sounds), a comfortable mattress and a ventilated room. And most importantly: go to bed no later than 12 o’clock at night, ideally at 11 pm. Since it is at this time that the activity of the pituitary gland begins to increase.
Another myth about sleep can be considered the opinion that you need to sleep at least 8 hours at night. In fact, the number of hours for sleep is individual and depends on the internal needs of the body. Whether you have enough time for quality sleep is very easy to find out.
Sleep should occur 10–20 minutes after you purposefully lie down in bed. If you toss and turn for an hour or more, then you are sleeping too much (or have experienced sleep disturbances). If you fall asleep as soon as your head hits the pillow, you are not getting enough rest.
Try to avoid sleep deprivation: go to bed at the same time (before 12), and get up early in the morning. It is very important. Since the desire to sleep off on the weekend is a rather dangerous myth that leads to the restructuring of biological rhythms. If you didn’t get enough sleep all week for one reason or another, then decided to take a break on the weekend and slept until 11–12 on Saturday and until one on Sunday, then you are guaranteed to go to bed later, which means that on Monday it will be difficult for you to get up early, and you won’t sleep again.
Waking up on weekdays and weekends is desirable at the same time. Sleeping more than your body needs is not healthy and may be a symptom of some kind of malfunction in the body: the presence of depression, metabolic disorders, etc. According to studies, people who sleep no more than 6–8 hours a night live longer. At the same time, the life expectancy of those who like to sleep is relatively less.
Yana Kasatkina, beauty blogger
Sleep is a significant factor in a healthy lifestyle that affects mood and vitality, hormone production, metabolic processes, and appearance. Sleep directly affects the maintenance of human health and beauty.
The youth hormone Melatonin (it also has immunostimulating and antioxidant properties) is produced before 23:00.
Adequate sleep will help ensure the following factors:
- Lack of light in the room: from LED lamps, mobile phone screen, tablet, TV, night lamp, street lamp outside the window and even the moon. A salt lamp is suitable as a night light for the period of preparation for sleep. Avoid phones and TV two hours before bedtime, or install an app on your phone that adjusts the color temperature of the display. Thick night curtains or a sleep mask will also help.
- The air temperature in the room is up to 22 C degrees.
- Humidity is above 60. A humidifier will save the situation in winter.
- Smell. Aroma oils to help relax and have a beneficial effect on the central nervous system (central nervous system).
- positive thoughts. Our thoughts affect the production of hormones that control our mood, reactions, state. In a state of depression or stress, it is difficult to fall asleep, and the sleep itself is often of poor quality. Therefore, we focus on the positive and make bright plans.
- Dinner 2 hours before bed. By the time you go to bed, the body should not be focused on digesting food, the stomach is set to rest. If you still want to eat, then 1–1.5 hours before bedtime make a light snack.
- Sleep position. For a good rest of the body, you will need an orthopedic pillow and an orthopedic mattress. A plus will be the disappearance of creases and swelling on the face.
If you still can’t fall asleep, then take a hot shower, after leaving the shower, the body temperature will drop and the body will pull into sleep.
All healthy sleep, and therefore beauty!