A person cannot be without sleep for a long time: well-being, working capacity suffer, headache and absent-mindedness occur. A good night’s rest is a way to unload the nervous system, prevent various diseases and metabolic disorders. But the quality of sleep is not always satisfactory, the problem of many people is insomnia, superficial and sensitive sleep. Chronic lack of sleep leads to an increase in stress levels, which brings with it a load of problems — hypertension, depression, memory problems, breathing problems and much more. What can you do yourself to improve the quality of your night’s rest, what simple actions can help?
Sleep problems: what could be?
Some people cannot get enough sleep due to work (shift schedule, irregular working hours), the problem of getting up early with late bedding, the need to complete household chores. There are those who rest quite normally, even if the sleep lasts only 5–6 hours, and they do not experience health problems. But most adults suffer from sleep deprivation or sleep disorders. It’s good when after a working week on the weekend there is an opportunity to sleep longer and partially compensate for the lack of sleep on weekdays. But it happens that you can go to bed early, only after going to bed, sleep does not go, and tossing and turning from side to side lasts for more than one hour in a row. Insomnia is one of the serious problems of modern society, as well as superficial, intermittent fragmentary sleep. Such problems, accumulating over time, can lead to serious illnesses.
Sleep deficiency and disease: how it is connected
Insomnia and chronic sleep disorders are becoming one of the causes of somatic diseases and neurological disorders. And do not neglect medical help if sleep problems have become frequent, otherwise it can lead to more serious pathologies, some of which have not yet been fully studied. There are many options for sleep disorders, as well as the diseases that they provoke. Those people who constantly suffer from insomnia at night feel tired during the daytime, their performance is reduced, they are irritated or depressed. There is evidence that persistent sleep problems can lead to Alzheimer’s disease. In addition, American scientists have suggested that regular sleep deprivation may be one of the reasons for the formation of cell resistance to the action of insulin. This condition underlies such a disease as diabetes mellitus. In turn, this pathology significantly affects the work of many organs and systems.
Lack of sleep and stress
With insomnia and a violation of the quality of sleep, the level of stress increases sharply due to increased synthesis of the hormone cortisol. The longer the problems with falling asleep and sleeping last, the more serious the disorder. Chronic stress depletes the body, it needs more time to rest, and there is no quality sleep — a kind of vicious circle is formed. In people under stress, pressure and stress on the heart muscle increase, which threatens hypertension and heart attacks, strokes. In addition, chronic stress leads to immune suppression, due to which a person suffers from infectious diseases more often and for a longer time. And often sleep problems are completely eliminated or significantly alleviated by simple actions, changing the conditions for sleep.
Freedom of breath, fatigue of the body
To sleep well and wake up refreshed, you need to properly organize your night’s rest. It would seem that this is a banal truth, but in reality, few people create the right conditions for themselves to sleep. If at least a few times in your life there were problems with rest and falling asleep in the evening, you need to prepare for sleep fully and thoroughly. You should not spend time in front of the TV, not only tragic news and sad events can disturb sleep, but also entertainment programs and films. The flickering of light points irritates and overexcites the nervous system. It is much better to go for a walk before bed. By breathing fresh air, saturated with oxygen, the body will relax, get distracted, the nervous system will return to normal. And healthy free breathing, by the way, should be taken care of during sleep. It is advisable to sleep with an open window or window, but if it is a cold season, thoroughly ventilate the bedroom before going to bed. Due to the influx of fresh air during breathing during sleep, the brain is saturated with oxygen, rests more actively and assimilates information. It is important that nothing interferes with free nasal breathing during sleep. A stuffy nose, allergic edema or deviated septum, snoring dramatically worsen the quality of sleep due to breathing problems. People who snore in their sleep are more likely to suffer from sleep disorders.
How to ensure a good rest?
It is important to go to bed at the right time, the rest will be as complete as possible if you fall asleep before midnight. The best time to go to bed is between 22:00 and 23:00. It is especially important to go to bed early for those who get up early, at 6–7 in the morning, this will allow them to ensure the minimum allotted time for a night’s rest. In many ways, a good rest at night also depends on the bed on which a person sleeps. Tense and stiff muscles that do not relax during sleep, pain in the spine will not allow you to get enough sleep. If it is uncomfortable for the cervical region, you can wake up with a headache and a feeling of weakness, with discomfort in the thoracic region during sleep, the chest organs suffer, problems with the lumbar region lead to digestive and kidney diseases, and sexual disorders.
It is necessary to select a comfortable comfortable mattress and pillows. Embossed sofas, featherbeds or a folding bed are not optimal conditions for sleeping. Today, there are many models of orthopedic mattresses and pillows, you can choose the most comfortable for yourself. The pillow should not be very high, feather products are generally unacceptable in the bedroom. They accumulate dust and allergens, and also clump together, creating inconvenience for the sleeper. If pains in the neck or shoulders have become frequent, most likely the pillow is chosen incorrectly, it is worth replacing it with a more comfortable and flat one.