Good rest: how to learn to fall asleep quickly and sleep soundly

By Yraa #abdomen, #ability, #able, #absorbed, #according, #activated, #activity, #adaptation, #addiction, #adult, #affect, #affects, #age, #alarm, #always, #amount, #another, #appear, #appearance, #apples, #apply, #asleep, #associated, #attention, #average, #baby, #bad, #bath, #beauty, #becomes, #bed, #been, #beginning, #believed, #benefit, #between, #blood, #Body, #breath, #breathing, #cannot, #cause, #causes, #cells, #century, #characterized, #children, #circles, #circulation, #cleanse, #clock, #come, #comes, #coming, #complete, #conclusions, #condition, #conditions, #conducted, #consequences, #count, #crackers, #Cream, #dark, #days, #deal, #decrease, #decreased, #decreases, #deep, #deeply, #degree, #dependent, #depends, #deprivation, #develop, #developed, #did, #difference, #different, #discomfort, #diseases, #doctors, #done, #dose, #dream, #drowsiness, #drug, #duration, #eat, #effect, #effects, #either, #enough, #especially, #etc, #even, #evening, #example, #Eyes, #Face, #fact, #fall, #falling, #famous, #fast, #fatigue, #feeling, #feet, #female, #find, #fixing, #focus, #foot, #form, #found, #full, #fully, #further, #gained, #gastrointestinal, #gentle, #getting, #gives, #glands, #glass, #going, #Good, #gradually, #habit, #hair, #happen, #happens, #hard, #harm, #he, #head, #health, #healthier, #heart, #heavy, #help, #Helps, #here, #his, #hot, #hour, #however, #hunger, #immunity, #improves, #included, #information, #insufficient, #italian, #itself, #kefir, #know, #lack, #last, #later, #leads, #learn, #least, #leg, #level, #levels, #lie, #lifestyle, #Light, #list, #little, #long, #lowering, #lying, #manifestations, #material, #medications, #method, #milk, #minimum, #minutes, #moisturizing, #much, #must, #needs, #negatively, #nervous, #newborn, #night, #norm, #normalizes, #occurs, #off, #older, #organs, #overeating, #particular, #pathologies, #pattern, #people, #perform, #place, #prescribed, #present, #problems, #processing, #produces, #Products, #prohibited, #prolonged, #protect, #provides, #quality, #quick, #quickly, #rate, #reaction, #ready, #received, #recently, #recommend, #recover, #recovery, #reduced, #reducing, #reflex, #regeneration, #regular, #relaxes, #relaxing, #relieves, #required, #research, #researchers, #rest, #resting, #result, #results, #return, #rhythm, #rules, #say, #says, #scientists, #secondly, #secretion, #selection, #serious, #several, #show, #Skin, #sleep, #Sleeping, #sleepless, #slept, #slow, #small, #some, #sometimes, #soundly, #stay, #still, #strictly, #strong, #studied, #studies, #subsequently, #sweet, #swelling, #system, #t, #take, #takes, #tasks, #teaspoon, #techniques, #temperature, #ten, #tests, #thing, #things, #those, #times, #tone, #too, #toxic, #tract, #tricks, #true, #try, #turns, #two, #under, #using, #various, #vary, #very, #vessels, #vital, #wake, #warm, #was, #waste, #Water, #way, #week, #weekend, #were, #who, #why, #widely, #will, #works, #world, #worse, #yogurt

Deep sleep, bliss­ful rest — oh, how sweet it is to sleep well! But some peo­ple have prob­lems with this. How to help your­self fall asleep quick­ly and rest until the morn­ing? There are some tricks for this.

Sleep and health

What does sleep do to the body?

Sleep and health

Sleep is a state dur­ing which the body relax­es as much as pos­si­ble, its reac­tion to the out­side world is reduced to a min­i­mum. Sleep is vital because it helps the body per­form many tasks. In par­tic­u­lar:

    it provides adaptation of the body to the cyclic change in illumination (change of day and night),
    during it rest, regeneration and recuperation take place,
    in a dream, the processing and assimilation of information received by the brain takes place (for example, fixing the studied material, etc.),
    during sleep, variants of expected events are subconsciously modeled,
    According to research, in a state of sleep, a person is able to recall forgotten information,
    in a dream, immunity is restored, lymphocytes are activated that protect the body from viral diseases,
    in this state, toxic waste products are excreted from the body.

Sleep does not come imme­di­ate­ly. It is pre­ced­ed by a state of drowsi­ness, which occurs as a result of a decrease in brain activ­i­ty. Sleepi­ness is char­ac­ter­ized by the fol­low­ing man­i­fes­ta­tions:

    yawn,
    lowering the level of awareness of what is happening,
    decreased sensitivity of the organs of perception,
    decrease in heart rate,
    slow breathing,
    decreased secretion of glands.

How much sleep does a person need

With­out sleep, full health is unthink­able. It is believed that it should last at least 8 hours. But this is an aver­age. In fact, it depends on many things: age, health sta­tus, pro­fes­sion, lifestyle, degree of stress, liv­ing con­di­tions, noise, etc. Some­times an adult needs 12 hours to recov­er from hard work, wor­ries, sleep­less hours. But with patholo­gies of sleep, its dura­tion can vary from sev­er­al min­utes to sev­er­al days.

As you know, chil­dren sleep more than adults. A new­born baby stays in this state for 18 hours a day. With age, this time decreas­es and by ado­les­cence, the dura­tion of sleep grad­u­al­ly comes to the 8‑hour norm.

It is wide­ly believed that rest­ing before mid­night is health­i­er than after it, so doc­tors rec­om­mend going to bed no lat­er than 10 pm. Recent­ly, var­i­ous sci­en­tists have con­duct­ed research on this sub­ject. The results of some exper­i­ments did not show much dif­fer­ence between sleep com­ing before 12 at night and after this time (assum­ing the same dura­tion). How­ev­er, accord­ing to oth­er stud­ies, the best time for a night’s rest is still between 22:00 and 6:00 in the morn­ing.

Why is sleep deprivation dangerous?

When a per­son is delib­er­ate­ly deprived of sleep (for exam­ple, dur­ing inter­ro­ga­tions, tor­ture), it is very hard to bear. If this hap­pens for a long time, the con­scious­ness becomes con­fused, the per­son invol­un­tar­i­ly turns off. Fur­ther sleep depri­va­tion is fraught with seri­ous health con­se­quences.

How to deal with lack of sleep dur­ing the work week and then a long sleep at the week­end — how harm­ful is it? In Swe­den, research has been done on this sleep pat­tern. Sci­en­tists have found that it does not have much effect on health. How­ev­er, Amer­i­can researchers refute these con­clu­sions. Accord­ing to their data, those who did not get enough sleep dur­ing the week, and then “gained” sleep on week­ends, blood tests were worse than those who slept at least 7–8 hours all day. This was espe­cial­ly true for cho­les­terol lev­els.

I must say that over the years, the qual­i­ty of sleep dete­ri­o­rates. Old­er peo­ple sleep worse, wake up more often and then can­not fall asleep for a long time. They can­not fall into a deep sleep, which gives a com­plete recov­ery of the body. This neg­a­tive­ly affects the abil­i­ty of the brain to regen­er­ate.

Medications: benefit or harm?

Doc­tors have repeat­ed­ly warned that sleep med­ica­tions that a per­son takes with­out a doc­tor’s pre­scrip­tion can be dan­ger­ous. First­ly, with pro­longed use, the body adapts to them and an increase in the dose is required. Sec­ond­ly, these drugs are addic­tive, and sub­se­quent­ly depen­dent on them.

As ear­ly as the begin­ning of the 20th cen­tu­ry, mor­phine and opi­um were pre­scribed as sleep­ing pills. How­ev­er, at present, the use of these drugs as sleep­ing pills is pro­hib­it­ed, as they cause drug addic­tion and are includ­ed in the list of drugs whose cir­cu­la­tion is strict­ly con­trolled.

Rules for falling asleep quickly

The Amer­i­can sci­en­tist R. Budzin rec­om­mends adher­ing to the rules he devel­oped for falling asleep quick­ly. Here they are:

    the bed should be associated with fast falling asleep, for this it is necessary to develop a conditioned reflex,
    you need to use the bed only for sleeping (do not lie in it at other times),
    if you can’t sleep, don’t stay in bed and get up after 10 minutes,
    you need to develop the habit of getting up in the morning always at the same time, using an alarm clock for this,
    you can’t sleep during the day.

For quick falling asleep and deep rest, doc­tors rec­om­mend not to eat too much at night. You can eat no lat­er than two hours before going to bed. In the evening, kefir, yogurt, light cook­ies (crack­ers), apples, etc. are best absorbed. To fall asleep quick­ly, there should not be either a strong feel­ing of hunger or overeat­ing.

Getting ready for a night out

To help your­self fall asleep, there are dif­fer­ent tech­niques. If you have trou­ble falling asleep, try these and you will find a method that works for you:

    A glass of warm milk at night helps to fall asleep (it is possible with honey). The temperature of the milk should not be hot, but warm enough.
    A warm shower with a gentle jet has a relaxing effect.
    A hot foot bath works the same way. It “diverts” the blood from the head, and also relieves leg fatigue.
    Before going to bed, you can take a small amount of motherwort tincture (1/2 teaspoon of the tincture with a little water). Motherwort calms the nervous system and normalizes the heart rhythm.
    Quiet, meditative music produces a calming effect (make yourself an audio selection).
    Lying in bed, count to ten, then again to ten, and so on until you fall asleep. If you get confused, return to the account again. Monotonous counting leads to falling asleep.
    Another trick is to focus your attention on your feet. Repeat: my feet are heavy and hot, my feet are heavy and hot, my feet are heavy and hot, etc. This causes blood to drain from the brain, which causes sleep.

Sleep and beauty

Sleep and beauty

The famous Ital­ian film actress Sophia Loren says: “The main thing for my beau­ty is a good sleep. For me, it is very impor­tant, it is not a pity for time. I need to sleep 9–10 hours.”

Indeed, female beau­ty needs a good rest. How­ev­er, accord­ing to doc­tors, sleep­ing more than 10 hours is not nec­es­sary and even harm­ful. For the body, a reg­u­lar 8‑hour sleep is enough. But reduc­ing this rate below 6 hours is unfa­vor­able for health, since the body will not be deeply and ful­ly restored. This will affect the appear­ance.

Dur­ing a good night’s rest, blood cir­cu­la­tion improves, skin cells are restored. But if this does not hap­pen, skin tone decreas­es, wrin­kles appear, com­plex­ion wors­ens, beau­ty suf­fers. One of the adverse effects of insuf­fi­cient sleep is the dila­tion of blood ves­sels under the eyes, which man­i­fests itself in the form of dark cir­cles.

Before going to bed, it is nec­es­sary to cleanse the skin of the face and apply a nour­ish­ing or mois­tur­iz­ing cream on it — this helps to relax the skin cells.

Lack of sleep neg­a­tive­ly affects not only the con­di­tion of the skin, but also the shine of the eyes, the beau­ty of the hair, etc. If a per­son does not get enough sleep, his gas­troin­testi­nal tract does not work well, swelling of the abdomen, gas­es, and con­sti­pa­tion appear. The con­se­quence of this is a bad com­plex­ion, bad breath and oth­er phe­nom­e­na that cause dis­com­fort.

By Yraa

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