Sleep is an integral part of human existence. It is the regulator of the proper functioning of all organs and systems, as well as an important component of the mental and emotional state of the individual. However, a full night’s rest is increasingly becoming a rare occurrence. Residents of megacities suffer from acute lack of sleep, chronic fatigue, stress-induced insomnia, and many other unpleasant phenomena. Is it possible to influence the quality of night rest by changing some habits and proper organization of sleep?
What factors have a negative impact on the quality of sleep?
The rhythm of life in modern society significantly reduces sleep time. This trend has a negative impact not only on the productivity of a person, but also on health in general. Prolonged lack of sleep causes a weakening of the immune system and provokes the development of heart disease.
The following factors have a particularly negative effect on the quality of a person’s sleep:
- Lack of consistent sleep and wake patterns
If a person goes to bed at different times, then it is much harder for him to fall asleep. This, in turn, reduces the time of a good night’s rest.
- Low physical activity
It is noted that people who regularly play sports fall asleep easier and sleep much more soundly. Sometimes, to improve sleep, you need to add an evening short walk.
- Huge dinner
A heavy meal in the evening helps the digestive system to continue its work during the night, increasing the heart rate. This contributes to frequent nocturnal awakenings and an increased sense of anxiety.
- Alcohol consumption
Doctors note that contrary to popular belief about the relaxing properties of alcohol, drinking alcohol before bedtime harms the quality of a person’s sleep.
- Consumption of caffeinated products
It is known that caffeine promotes the release of adrenaline into the blood, increases anxiety and blocks the action of special substances responsible for the quality of sleep.
- Long daytime sleep
Sleep time during the daytime should not exceed half an hour. Otherwise, it will be difficult to fall asleep in the evening and the quality and duration of a night’s rest may suffer.
- extraneous noise
Rest with constant noise adversely affects the well-being of a person and leads to the development of chronic fatigue.
- Wrong sleeping posture
It is also an important factor influencing the quality of human sleep. Poses “on the stomach” or in the fetal position have a negative effect on a full night’s rest. Doctors recommend replacing them with sleeping on your back or left side.
Stress prevention as a way to increase sleep time
Many people experience stress on a daily basis. They lead to deterioration of physical health, exacerbation of chronic diseases, violate the psycho-emotional state of a person. Frequent stress depletes the nervous system, reduces immunity, weakens the strength and energy of a person.
Stress also negatively affects the quality of sleep. In especially severe situations, insomnia can develop, which is practically not treatable. Therefore, the prevention of stress should take one of the leading places in the struggle for a good night’s rest. Her most effective measures, quite feasible at home, include:
- Relaxing walks in the fresh air;
- Warm baths with sea salt and essential oils;
- Access to fitness centers, pools, dance studios:
- Mastering relaxation techniques (yoga, meditation);
- Shopping (buying new clothes, cosmetics, accessories);
- Friendly communication, establishing relationships with old acquaintances and the participation of loved ones.
It should be remembered that avoiding stressful situations is almost impossible. However, reducing their frequency and strength of manifestations is quite a feasible task, having coped with which, you can improve a person’s sleep.
Getting up on an alarm clock: the impact of habits on human sleep
In an effort to influence the quality and duration of sleep, it is necessary to clearly understand the mechanism of its work. It should be borne in mind that it consists of two phases: fast and slow. Replacing each other, they form a single cycle of human sleep, lasting 60–90 minutes. The slow phase is needed by the body for physical recovery (cell regeneration, muscle growth, hormone synthesis). While during the fast, the nervous system is restored and the information received is processed.
Waking up on an alarm clock pulls a person out of REM sleep, making him disoriented for a while. There is a natural desire to turn off the wake-up signal or reschedule it to a later time and return to a state of dormancy. However, it is still not worth doing this, because, in this way, another sleep cycle is launched, from which it will be even more difficult to exit. A person after such a delayed rise may feel tired and overwhelmed for several more hours.
You should wake up slowly, preferably without the help of an alarm clock. After such a rise, a person feels more rested, alert and better prepared for a new day. The habit of going to bed a little earlier will significantly increase performance during the day.
A good motivation for getting up can be the morning execution of some item from the tasks planned for the day. This will reduce the list of work postponed for the evening, and will provide an opportunity to increase the time of sleep. The productive fulfillment of one routine duty in the morning will greatly simplify housekeeping and free up time for relaxation, creativity, and self-care.
An attempt to get up on an alarm, but the constant transfer of the rise sends a signal to the brain that it is not ready to start a new day, leave a cozy and safe bed. It will still not be possible to fully fall asleep after the signal to wake up; instead, a person begins to cultivate in himself a feeling of anxiety, his own uselessness and helplessness. This slippery slope leads to the development of deep depression, which in turn leads to further sleep disturbances.
A clear daily routine and following your biological clock will make you feel less tired, your brain will work more clearly and orderly, and your work efficiency will be higher.