Healthy sleep is one of the main com­po­nents of a healthy lifestyle, along with prop­er nutri­tion and suf­fi­cient phys­i­cal activ­i­ty. Unfor­tu­nate­ly, not all peo­ple sleep enough today — some come home late from work or after extra class­es or meet­ings, oth­ers are busy tak­ing care of chil­dren, oth­ers are too addict­ed to com­put­er games or brows­ing the Inter­net. Lack of sleep neg­a­tive­ly affects the over­all phys­i­cal con­di­tion and per­for­mance.

The importance of sleep for human health

The importance of sleep for human health

It is no coin­ci­dence that lack of sleep is used as tor­ture. It is eas­i­er to sub­due a sleepy per­son to his will and force him to ful­fill the nec­es­sary con­di­tions. If, due to cir­cum­stances, sleep time is short­ened, then per­for­mance inevitably wors­ens, con­cen­tra­tion drops. Exist­ing in such a regime for sev­er­al years can lead to severe phys­i­cal and men­tal ill­ness.

The main cri­te­ri­on for the use­ful­ness of sleep is its con­ti­nu­ity. When a per­son sleeps, at this time his brain is freed from the infor­ma­tion accu­mu­lat­ed dur­ing the day, sav­ing the nec­es­sary and elim­i­nat­ing the unnec­es­sary. Such an amaz­ing phe­nom­e­non as dreams is a pro­jec­tion of a person’s thoughts and impres­sions received dur­ing the day. But they have not been stud­ied well enough and can­not be con­sid­ered for pre­dict­ing the future, as many tend to think.

Trou­ble falling asleep or inter­rupt­ed sleep as a result of stress­ful sit­u­a­tions does not con­tribute to a qual­i­ty night’s rest. After it, a per­son feels tired and over­whelmed, which also neg­a­tive­ly affects his abil­i­ty to work pro­duc­tive­ly and con­cen­trate. To be col­lect­ed and atten­tive, a per­son needs not only enough sleep, but also a com­fort­able air tem­per­a­ture in the room, and the cor­rect orga­ni­za­tion of the sleep­ing place, and the envi­ron­ment.

Sleep deprivation and its consequences

There are a lot of rea­sons for lack of sleep in mod­ern peo­ple. Teenagers like to play com­put­er games or com­mu­ni­cate on social net­works until late, some­times they sit down for lessons late. Some stu­dents also enjoy play­ing com­put­er games, meet­ing friends, or study­ing for exams at night. Adult work­ing peo­ple may sleep lit­tle due to over­time. Well, there is no need to talk about the chron­ic lack of sleep of moth­ers of small chil­dren — some do not sleep well until 4–5 years old.

There are clear rec­om­men­da­tions about sleep time. For exam­ple, preschool chil­dren need to sleep 10–13 hours a day, school­child­ren — 9–10, adults — from 7 to 9 hours. But in fact, many adult work­ing peo­ple sleep 6 hours or less.

Lack of sleep leads to many seri­ous dis­eases. When a per­son sleeps lit­tle, his metab­o­lism wors­ens. As a result, the body requires more ener­gy and gets it from sweets and car­bo­hy­drates. In addi­tion, a per­son may devel­op such bad habits as night overeat­ing. Peo­ple who are prone to it eat not the most use­ful foods — pas­tries, choco­late. The ener­gy obtained from them is stored in the form of fat. There­fore, night­time overeat­ing is a direct path to dis­eases such as obe­si­ty and dia­betes.

In sleep deprived peo­ple, the immune sys­tem also suf­fers. Its func­tion is to pro­tect the body from harm­ful exter­nal influ­ences. Even one sleep­less night a week con­tributes to a sig­nif­i­cant decrease in immu­ni­ty. And if a per­son sleeps less than 4–5 hours for a long time, then he will often get sick with colds and infec­tious dis­eases.

Pro­longed lack of sleep also neg­a­tive­ly affects the func­tion­ing of the ner­vous and car­dio­vas­cu­lar sys­tems. When a per­son sleeps lit­tle, he becomes more irri­ta­ble, ner­vous, excitable. Not only phys­i­cal, but also men­tal health suf­fers — dis­eases such as depres­sion or all kinds of neu­roses can devel­op.

If a per­son cares about his health, then he should take care of acquir­ing good habits. And one of them is to go to bed and get up at the same time.

Healthy sleep is one of the best habits

Healthy sleep is one of the best habits

All peo­ple would like to get enough hours of sleep, but unfor­tu­nate­ly for many this remains a pipe dream. Some­one sleeps lit­tle due to life cir­cum­stances, while some­one is hin­dered by bad habits — long-term view­ing of TV, movies or cor­re­spon­dence on social net­works. Even if a per­son is unable to influ­ence cir­cum­stances, he can try to sleep bet­ter and more.

How to start falling asleep on time and get good sleep:

  • It is rec­om­mend­ed to drink a glass of milk or chamomile tea at night. In no case should you “lull your­self” with alco­holic bev­er­ages — they have only a short-term relax­ing effect and cause addic­tion;
  • take a relax­ing bath, you can with a decoc­tion of chamomile or valer­ian root. While tak­ing a bath, it is also use­ful to lis­ten to relax­ing music or inhale the aro­ma of oils;
  • it is advis­able to give up such a bad habit as watch­ing TV late in the evening or at night. A per­son who is in the same room with the TV turned on falls asleep bad­ly and often wakes up. The same applies to the habit of brows­ing the Inter­net and chat­ting on social net­works. Some peo­ple find read­ing books to help them sleep;
  • to sleep sound­ly, you can take a lit­tle walk. A walk will free the brain from unnec­es­sary thoughts that have accu­mu­lat­ed dur­ing the day. It is espe­cial­ly pleas­ant to walk in the park or on the embank­ment;
  • if a per­son is good at the art of med­i­ta­tion or prac­tices yoga, then a few sim­ple asanas will also help to dis­tract from unnec­es­sary thoughts and fall asleep sound­ly.

Par­tic­u­lar atten­tion should also be paid to the prepa­ra­tion of the bed. The mat­tress should not be too hard or too soft. The same goes for pil­lows. The duvet should be cho­sen accord­ing to the weath­er con­di­tions, because too low or too high tem­per­a­tures do not allow you to sleep well. It is also impor­tant to main­tain the air tem­per­a­ture in the room at 18–20 degrees.

Since the habit of going to bed at the same time is one of the main com­po­nents of a healthy lifestyle, it is nec­es­sary to do every­thing pos­si­ble to fall asleep bet­ter and wake up alert and active.

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