What prevent you from sleeping, how to establish a sound sleep

Sleep is the time allot­ted for dai­ly recu­per­a­tion and prop­er rest of the body at night. Sleep­less nights are some­thing that almost every adult has to face with a cer­tain fre­quen­cy. Some peo­ple sim­ply can­not fall asleep, oth­ers are forced to work at night, and still oth­ers spend their nights in enter­tain­ment and fun. Regard­less of why it is pre­cise­ly the time of night’s sleep that is missed or sig­nif­i­cant­ly reduced, it is impor­tant to remem­ber that this will not affect health in the best way.

Ade­quate sleep is a vital need for our brain. With a lack of sleep or a com­plete lack of sleep, a per­son can, it would seem, for no rea­son, increase pres­sure, increase heart rate, appear pro­fuse sweat­ing, and even increase body tem­per­a­ture. In addi­tion, in the absence of prop­er sleep, dis­tur­bances in the func­tion­ing of the gas­troin­testi­nal tract can devel­op. Exac­er­ba­tion of chron­ic dis­eases, decreased immu­ni­ty, bad mood, “unhealthy” com­plex­ion — not the whole list of what peo­ple who do not pay due atten­tion to rest can expect. In oth­er words, there are many prob­lems due to the lack of prop­er sleep, and the only way to avoid them is to get enough sleep!

How much sleep do you need for a good rest?

The norm of sleep is a rather con­di­tion­al con­cept. After all, the opti­mal num­ber of hours for a good rest is deter­mined by how much the body of a par­tic­u­lar per­son needs in order to restore strength. You need to sleep in such a way that when you wake up, a per­son feels com­plete­ly rest­ed and alert. Thus, the norm of sleep for an adult can be from 6 to 12 hours. It is gen­er­al­ly accept­ed that the opti­mal time for a full sleep is 7–8 hours. It is also believed that the need for sleep decreas­es with age. If the time of night rest for a child should be 10–14 hours, depend­ing on age, then 5–6 hours may be enough for an elder­ly per­son to ful­ly recu­per­ate.

In order to appre­ci­ate the impor­tance of good sleep for health, one should under­stand what exact­ly hap­pens to our body while we “walk” through the realm of Mor­pheus. And so, at this time:

• the pulse slows down by about 5–10 beats / min;
• the spine relax­es and straight­ens;
• the sense of smell is dulled at times;
• the pan­creas stops pro­duc­ing diges­tive enzymes;
• rest the eyes.

But even with­out “night work­ers” in our body dur­ing sleep we can not do. While we sleep, the brain is active­ly func­tion­ing, pro­cess­ing all the infor­ma­tion received dur­ing the day. And even the skin dur­ing sleep active­ly renews its cells and syn­the­sizes col­la­gen.

Healthy sleep: what violations prevent it?

Sleep dis­or­ders are very diverse, and there are a lot of rea­sons why they devel­op. Dif­fi­cul­ties with falling asleep in a healthy per­son can occur against the back­ground of stress, cli­mate change, evening overeat­ing, etc. After sleep­ing dur­ing the day or spend­ing a sleep­less night the night before, a per­son may also expe­ri­ence tem­po­rary sleep dis­tur­bances. More glob­al sleep prob­lems can cause var­i­ous dis­eases. Apnea is quite com­mon. Dur­ing sleep, when the body relax­es, a per­son can­not inde­pen­dent­ly con­trol the process of inhal­ing and exhal­ing air, there­fore, res­pi­ra­to­ry arrest syn­drome is of par­tic­u­lar dan­ger to him. Every time a per­son can­not breathe air dur­ing sleep, he wakes up, respec­tive­ly, a good rest for the body becomes inac­ces­si­ble.

In addi­tion to sleep apnea, sleep dis­or­ders can also be caused by excess weight, dia­betes, and var­i­ous dis­eases of the car­dio­vas­cu­lar sys­tem. Bad habits, in par­tic­u­lar smok­ing and alco­hol abuse, are also fraught with lack of sleep. Pro­longed smok­ing leads to a decrease in the elas­tic­i­ty of the bronchi and the loss of their abil­i­ty to ful­ly per­form their func­tion. So, dur­ing sleep in smok­ers, the con­cen­tra­tion of oxy­gen in the blood is low­ered, so even a fair­ly long night’s rest does not allow the body to restore its strength.

Prevention of sleep disorders: how to get enough sleep?

Most sleep prob­lems are not asso­ci­at­ed with any dis­ease. That is why the pre­ven­tion of sleep dis­or­ders may con­sist in the cor­rec­tion of lifestyle, nutri­tion and dai­ly rou­tine. Many peo­ple, not tied to a rigid work sched­ule and not bur­dened with oth­er chores, pre­fer to sleep dur­ing the day, and then won­der why they have trou­ble sleep­ing at night. That is why for the pre­ven­tion of sleep prob­lems, first of all, it is nec­es­sary to learn how to cor­rect­ly dis­trib­ute the time of wake­ful­ness and rest.

So that the body can relax in a dream to the max­i­mum, and you have no prob­lems falling asleep, give up:

• evening overeat­ing and eat­ing heavy meals less than 3–4 hours before bed­time;
• hard work, solv­ing com­plex prob­lems, dis­putes and quar­rels before going to bed;
• phys­i­cal activ­i­ty less than 3–4 hours before when you usu­al­ly fall asleep;
• drink­ing tea and cof­fee, smok­ing and drink­ing alco­holic bev­er­ages.

Pre­ven­tion of prob­lems with falling asleep and restor­ing strength at night in the absence of any dis­eases can be per­formed with­out pri­or con­sul­ta­tion with a doc­tor and give pos­i­tive results quite quick­ly.

In addi­tion, in order to quick­ly fall asleep and have a good rest at night, it is nec­es­sary to ven­ti­late the bed­room every evening and mon­i­tor the micro­cli­mate in the room. It is a mis­take to think that, wrapped in a warm blan­ket lit­er­al­ly to the very nose, you can fall asleep faster and “sweet­er”. The air in the bed­room should be fresh and cool. So, the opti­mal tem­per­a­ture for a room where an adult sleeps is 18–20 ° C. At the same time, experts say that blan­kets also play an impor­tant role in the qual­i­ty of a night’s sleep. But they must be select­ed tak­ing into account the time of year and the tem­per­a­ture in the room, because both over­heat­ing and hypother­mia do not con­tribute to prop­er rest dur­ing sleep.