Good sleep: how to create conditions for rest?

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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?

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?

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.

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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.

By Yraa

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