Many people think about improving the quality of sleep. And this is no coincidence, since it is healthy, sweet sleep that helps the body recover and helps strengthen the immune system.
Sleep is the key to good health. When a person sleeps, vital hormones are produced in his body, physical strength is restored, tissue regeneration occurs. It is worth noting that some areas of the brain work much more actively during sleep than during daytime wakefulness.
In order to feel active and able to work all day, a person tries by any means to improve the quality of sleep and rest for at least eight hours a day. But it turns out that not all people need exactly this amount of time to restore their strength. The main thing here is preparation and the right attitude.
What can lack of sleep lead to?
But before moving on to learning tips that will help you fall asleep faster and wake up in a great mood and with enviable performance, you need to deal with the consequences of constant lack of sleep.
- Decreased immunity. While you sleep sweetly, the process of synthesis of cytokines, specific proteins, whose main purpose is to fight infections, takes place in the immune system. Inadequate sleep of a person, as well as its absence, can be compared with physical stress. Studies by scientists have shown that a person who regularly denies himself the pleasure of getting enough sleep increases the risk of various diseases by 3 times.
- Deterioration of higher brain functions: coordination, attention, memory, speech, control, thinking, etc. In a drowsy state, it is difficult to make important decisions, work productively, and manage transport. If we turn to the statistics, the cause of every fifth traffic accident is the driver falling asleep at the wheel of a vehicle.
- Decrease in labor productivity. It is very difficult for a tired, sleepy person to concentrate on work. And even if he gets down to business, then, most likely, he will do it poorly, and he will spend much more time than after 6–8 hours of sweet sleep. In addition, often the work has to be redone, that is, the efficiency (efficiency factor) can be equated to zero.
- Accumulation of bad habits. Building good habits takes a lot of time and effort. When we put so much effort into this, we forget that lack of sleep is a serious obstacle to achieving a positive result. At the same time, it is a powerful catalyst for bad habits. Everything is very simple: to cope with a breakdown, a person uses external stimulants. Cigarettes, alcohol, energy drinks, caffeine in a huge concentration allow you to cheer up, but not for long. In addition, they are addictive and have a negative impact on the functioning of internal organs.
- Bad mood and appearance. Regularly lacking sleep, a person turns into a grumpy dissatisfied with life. He is quick-tempered and offended by the whole world, the people around him irritate him and cause negative emotions.
And the most important thing, especially for women, is that lack of sleep is the cause of early aging. Systematic lack of sleep leaves marks on the face: bruises and dark circles appear under the eyes, the skin becomes flabby and acquires a grayish tint, and the eyes cease to radiate radiance and brilliance.
Stress reduces the quality of a person’s sleep: relaxing the body and mind
There are many factors that reduce the quality of sleep. The main of them can be called the tension of the body and the workload of the brain. The feeling of anxiety, an excess of adrenaline are powerful stimulants of brain activity and activate it. These factors have a negative impact on a person’s nighttime sleep.
Yoga classes or exercises aimed at stretching the muscles, performed at a calm, measured pace, help relieve stress after a hard day.
Before falling into a sweet dream, do the following:
- Ventilate the bedroom, and if it’s warm outside, leave the window open all night.
- Make sure your bed is comfortable and you feel comfortable in it.
- Straighten the crumpled sheet, knock down and straighten the pillow.
- Think about whether you are hot under the covers. Don’t forget to change your duvet according to the season.
You must do everything necessary for your comfort. Now lie down in bed, make yourself as comfortable as possible and try to relax completely. First, feel and become aware of each part of your body, think about their existence. During this time, you may feel warmth or a slight tingle in your body. Relax the scalp, forehead, eyes, mouth, jaws, neck, shoulders, etc. Be aware of the rest of the body and relax them one by one. This step can take about 5 minutes, then take a deep breath and exhale. As you exhale, try to feel the tension leaving your body along with the air. Repeat several times. Then relax and breathe calmly and evenly for 1–2 minutes. Think about the pleasant, mentally say gratitude for everything that happened to you during the day. Fall asleep! The sleep of a person who managed to completely relax will be strong and deep.
Why is sweet sleep not energizing?
If you are convinced of the quality of sleep, but still feel fatigued throughout the day and feel squeezed out like a lemon, think about your state of mind. Perhaps you are overcome by fears and worries. Try to imagine your future. Maybe you are afraid of tomorrow, and this prevents you from focusing on the current moment?
Our mental state also determines our physical health. If you are unable to cope with your anxieties and fears on your own, seek professional help. An experienced psychologist will find the causes of your state of mind and help you overcome life’s difficulties. After psychotherapy sessions, you will again feel the joy of life, and a sweet dream will be a compensation for your efforts.