We need sleep for a full life, in which there is a place for study, work, and many oth­er types of activ­i­ty. In order to restore our ner­vous sys­tem, replen­ish its ener­gy reserves, bring var­i­ous bio­chem­i­cal and meta­bol­ic process­es back to nor­mal, qual­i­ty sleep is sim­ply nec­es­sary.

Sleep and its importance for human health

In order to fruit­ful­ly ful­fill their dai­ly duties, to be active, to have good health, a per­son needs good sleep at the time set for this. After all, the first sign that a per­son is over­tired, and some kind of fail­ure has occurred in his body, is the appear­ance of drowsi­ness. He feels con­stant­ly tired, com­plete­ly unrest­ed. This con­di­tion makes it dif­fi­cult to get a qual­i­ty rest at night, which leads to a clos­ing of the cir­cle: the per­son becomes more and more tired.

Sleep dis­or­ders, in one form or anoth­er, affect a fair­ly large num­ber of peo­ple.

One in four peo­ple now vis­it a spe­cial­ist with a com­plaint about their sleep. Increas­ing­ly, peo­ple are resort­ing to var­i­ous means of sleep dis­or­ders, such as: pills, var­i­ous syrups, seda­tives. But often the cause of sleep dis­or­ders is psy­cho-emo­tion­al, and could be elim­i­nat­ed by work­ing with a psy­chother­a­pist.

Not only adults suf­fer from such dis­or­ders, chil­dren are also sus­cep­ti­ble to them, espe­cial­ly if their dai­ly rou­tine is vio­lat­ed, if they are exces­sive­ly fond of com­put­er games, or if they have an unbear­able aca­d­e­m­ic load.

As we know, a per­son usu­al­ly spends a third of his life in a dream, which is quite a lot. How much time does a per­son real­ly need to sleep? At dif­fer­ent ages, this fig­ure may dif­fer. For exam­ple, a new­born sleeps almost the whole day, preschool chil­dren 13–14 hours, school­child­ren — about 8–10 hours. Adults need at least 7 hours to feel good. Each per­son has their own indi­vid­ual sleep rate, and for some it may dif­fer. As we know, there were peo­ple like Napoleon who need­ed just a nap to feel refreshed.

What processes occur in the body during sleep

What processes occur in the body during sleep

Every per­son at least once in his life won­dered what hap­pens to him dur­ing sleep? And how dif­fer­ent is a per­son when he sleeps from a per­son in the wak­ing state? In order for rest to be com­plete, our body must be relaxed dur­ing sleep. To do this, it must be in a com­fort­able posi­tion, lying down. After all, it is the lying posi­tion that gives our back and neck mus­cles the oppor­tu­ni­ty to com­plete­ly relax. It hap­pens that a per­son falls asleep in oth­er uncom­fort­able posi­tions. But after a sleep time spent in such posi­tions, a per­son is unlike­ly to feel rest­ed. While he slept, his back and neck did not feel sup­port, the joints in the spine were com­pressed, and after wak­ing up, the per­son will feel pain in the low­er neck and back.

If the sleep­ing per­son rais­es his hand and releas­es it, then the hand will absolute­ly limply fall down. This indi­cates the com­plete relax­ation of our mus­cles in a dream.

Dur­ing sleep, the blood still con­tin­ues to cir­cu­late in the body, but the heart­beat and blood flow slow down. Body tem­per­a­ture drops by one degree, breath­ing slows down and becomes deep­er. Odd­ly enough, the human stom­ach in a dream works in the day­time mode.

Dur­ing sleep, a per­son remains the same sen­si­tiv­i­ty to tem­per­a­ture changes. If he lies open in a dream, and the tem­per­a­ture in the room drops below 26 ° C, then the per­son will wake up. The same will hap­pen when the tem­per­a­ture ris­es above 37°C.

What hap­pens to our brain when we sleep? Accord­ing to sci­en­tists, the brain also con­tin­ues to func­tion, only the nature of activ­i­ty changes. He does not per­ceive exter­nal infor­ma­tion, but is busy pro­cess­ing and clas­si­fy­ing infor­ma­tion received dur­ing the day. It com­pares it with the infor­ma­tion that already exists and sends it for stor­age to the desired cell in its mem­o­ry. If a per­son is with­out sleep for a long time, he may expe­ri­ence mem­o­ry impair­ment.

Interrupted human sleep at night: first aid in the morning to maintain vigor

Interrupted human sleep at night: first aid in the morning to maintain vigor

There are enough rea­sons that can dis­turb a person’s sleep. These are loud sounds, neigh­bors who decid­ed to make some noise, a child who woke up, an unex­pect­ed­ly pro­tract­ed meet­ing with friends. A per­son­’s well-being can have a great influ­ence on a per­son­’s sleep. But, one way or anoth­er, in the morn­ing you need to look cheer­ful. There are sev­er­al ways that can be a real first aid for stay­ing alert in the morn­ing:

  • Post­pon­ing wak­ing up for a while longer and promis­ing your­self at least 5 extra min­utes in bed can only bring more feel­ings of fatigue and irri­ta­tion. After all, the body pre­pares for awak­en­ing in advance and, delay­ing the moment, you give the brain a sig­nal to plunge into the deep phase of sleep again, tak­ing away your strength for a vig­or­ous start to the day.
  • The most tempt­ing prospect for a sleepy per­son is to make him­self a mug of cof­fee, but more. But take your time. It is worth remem­ber­ing that the dai­ly dose of caf­feine for a per­son is 400 mg. Cof­fee can cause heart pal­pi­ta­tions, headaches, and even pan­ic attacks. It takes a long time to get the caf­feine out of your body, so don’t drink cof­fee in the evening unless you want anoth­er sleep­less night.
  • Be sure to have break­fast, as break­fast will send a sig­nal to the brain that it’s time to wake up and give an extra por­tion of vig­or.
  • If you have a lot of things planned for the day, do the most impor­tant and dif­fi­cult in the morn­ing, because then your strength will decrease and your atten­tion will scat­ter.
  • You need to force your­self to do a light work­out. It will help to par­tial­ly over­come fatigue, improve blood cir­cu­la­tion and, at a min­i­mum, cheer you up.

And it is worth remem­ber­ing that for a per­son to have a good sleep, it is nec­es­sary to stop work­ing with a com­put­er, tablet, stop watch­ing TV at least an hour before, to allow the brain to tune in to a good, sound sleep. It is bet­ter to lis­ten to calm, pleas­ant music, read a good book.

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