Daytime habits that prevent you from sleeping at night, why you can’t fall asleep at night

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Sleep occu­pies a sig­nif­i­cant part of our lives, so it is of inter­est to sci­en­tists from all over the world. It is stud­ied by anthro­pol­o­gists, soci­ol­o­gists, neu­rol­o­gists, psy­chol­o­gists and oth­er spe­cial­ists. They know how sleep affects our health and how much sleep we need to be pro­duc­tive and feel great.

Sleep therapy, or why we need to sleep

Sleep therapy, or why we need to sleep

Sleep is a spe­cial state, a cer­tain phys­i­o­log­i­cal process, when there are no obvi­ous reac­tions to what is hap­pen­ing around and brain activ­i­ty is reduced.

Dur­ing sleep, cer­tain hor­mones are pro­duced in the body, the process of tis­sue regen­er­a­tion is under­way, strength is restored. When a per­son has a chron­ic lack of sleep, ordi­nary tasks seem dif­fi­cult and impos­si­ble to him. He can­not con­cen­trate, his atten­tion is scat­tered.

When we sleep, the brain “fil­ters” the infor­ma­tion that came in dur­ing the day. Mem­o­ry is cor­rect­ed: the “extra” is for­got­ten, and the impor­tant goes into long-term mem­o­ry. This is how mem­o­ries are formed, con­cen­tra­tion of atten­tion and the abil­i­ty to per­ceive infor­ma­tion increase.

Due to lack of sleep, some parts of the brain begin to work worse. Neu­ronal process­es in the pari­etal zone are inhib­it­ed, so the reac­tion rate slows down. A per­son has dif­fi­cul­ty mak­ing deci­sions, can­not clear­ly for­mu­late his thought. Chron­ic fatigue and lack of sleep can lead to a lot of health prob­lems.

Daytime habits that sabotage sleep

Our habits affect sleep — sci­en­tists have proven this fact. To restore strength overnight and feel alert and active in the morn­ing, you need to recon­sid­er your dai­ly sched­ule. What habits will need to be erad­i­cat­ed?

You spend a lot of time on the Internet

This is per­haps one of the most com­mon habits that sab­o­tages sleep. When a per­son spends the whole day on social net­works, check­ing email and keep­ing track of news and events, his brain gets a lot of work.

Fact!

Sci­en­tists con­duct­ed an inter­est­ing exper­i­ment in which 653 peo­ple took part. His results showed that the more time a per­son spends on gad­gets, the more dis­turb­ing and rest­less his sleep.

smoke

smoke

Nico­tine, which is con­tained in cig­a­rettes, stim­u­lates the ner­vous sys­tem and neg­a­tive­ly affects the func­tion­ing of all organs. It knocks down the inter­nal clock of the body and pro­vokes insom­nia. At night, with­out nico­tine, a per­son feels inse­cure, he wants to get a new “dose”.

Impor­tant!

Stud­ies have shown that smok­ing sev­er­al times increas­es the risk of devel­op­ing obstruc­tive sleep apnea!

Use a lot of light sources in the evening

Light helps to wake up and cheer up, so in the morn­ing addi­tion­al sources will be appro­pri­ate. And in the evening it is bet­ter to dim the lights and make a pleas­ant twi­light. You can turn on night­lights or use a weak light bulb. Bright light “awak­ens” activ­i­ty and inter­feres with sleep.

it
inter­est­ing!

At night and before 4 am, melanin is pro­duced — a hor­mone that pro­tects against stress and colds. If sleep is dis­turbed, this process slows down.

Abuse carbonated drinks and coffee

Abuse carbonated drinks and coffee

Sci­en­tists have con­duct­ed numer­ous stud­ies and proved that cof­fee and soda affect meta­bol­ic process­es. The sub­jects who abused these drinks dur­ing the day slept for 5–6 hours. And peo­ple who lim­it­ed their use got bet­ter sleep — their sleep last­ed 7–8 hours.

Lead a sedentary lifestyle

A seden­tary lifestyle is a prob­lem for many mod­ern peo­ple. They work at a com­put­er, trav­el by car and com­mu­ni­cate on social net­works. By evening, moral fatigue appears, anx­i­ety grows — this dis­rupts sleep. Lack of phys­i­cal activ­i­ty leads to pas­siv­i­ty, apa­thy and insom­nia.

Advice:

Be sure to add sports to your life! It has a ben­e­fi­cial effect on health, is the pre­ven­tion of many ail­ments.

Love chocolate before bed

Love chocolate before bed

Dark choco­late con­tains a large amount of caf­feine, which has a stim­u­lat­ing effect on the body. There­fore, indulge your­self with this del­i­ca­cy in the morn­ing and give it up in the evening. Then choco­late will not inter­fere with your healthy sleep.

Sleep under a warm blanket

Heat and dry air can cause insom­nia. Sci­en­tists say that dur­ing sleep the room should be slight­ly cool. There­fore, be sure to ven­ti­late the room and in the warm sea­son, cov­er your­self with a cozy, but thin­ner blan­ket.

Expert com­ment

Ele­na Turli­na, psy­chol­o­gist

Peo­ple know that sleep is very impor­tant for health and well-being, but not every­one can orga­nize their lives in such a way that they do not expe­ri­ence chron­ic fatigue. Stress dur­ing the day, wor­ries and neg­a­tive emo­tions make it dif­fi­cult to fall asleep at night. Cer­tain habits of peo­ple neg­a­tive­ly affect the qual­i­ty of sleep.

First of all, for­get about meals before bed. Fat­ty, spicy foods, smoked meats and sweets are espe­cial­ly harm­ful. Even if you man­age to fall asleep, in the morn­ing you will feel tired and over­whelmed.

Get rid of the habit of ana­lyz­ing your life before bed. This will lead to a stream of thoughts, wor­ries and doubts that will pre­vent you from falling asleep. It is bet­ter to take a walk — this way you will be dis­tract­ed from wor­ries and make up for the lack of oxy­gen.

Drink a glass of cher­ry juice a few hours before bed­time. It con­tains a “pre­cur­sor” of mela­tonin, so the dura­tion of sleep increas­es.

Then give your body a light aer­o­bic exer­cise or do yoga. Lie on your back, stretch your arms along the body with palms up. Spread your legs slight­ly apart, do not bend at the knees. Close your eyes and relax all the mus­cles in turn, start­ing with the foot.

How to calm your mind before bed?

How to calm your mind before bed?

Often, a round dance of thoughts inter­feres with sleep. Sim­ple tricks will help to dis­tract from expe­ri­ences and reflec­tions.

Visu­al­iza­tion helps a lot. Imag­ine your­self in the atmos­phere that gives you peace, and do auto-train­ing. Try to con­vince your­self that all emo­tions have remained in the pass­ing day, your eye­lids are get­ting heavy, you are falling asleep. The more detailed the pic­ture and the more con­vinc­ing your inter­nal mono­logue, the faster you will fall asleep.

Anoth­er effec­tive tech­nique is men­tal immer­sion in your own breath. Inhale through your nose and count to 4, then hold your breath for 6–7 sec­onds and slow­ly exhale through your mouth. While doing the exer­cise, con­cen­trate com­plete­ly on your breath­ing and try not to think about any­thing.

Healthy sleep: valuable life hacks

Experts advise devel­op­ing cer­tain rit­u­als that will help the body tune in to sleep.

Before you go to bed, think over tomor­row and make a plan. This will help you stop think­ing about cur­rent tasks and get dis­tract­ed from busi­ness.

Read books before bed. Choose calm, pos­i­tive themes and steer clear of action movies and dra­mas.

Spend the evening in a relaxed atmos­phere, com­mu­ni­cate with loved ones, watch good films. Med­i­ta­tion calms well — 10 min­utes is enough to put your thoughts in order.

To pre­vent insom­nia from becom­ing your con­stant com­pan­ion, review your habits and dai­ly rou­tine, intro­duce new rit­u­als — then your sleep will be strong and healthy.

By Yraa

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