The normal duration of sleep varies from 4 to 12 hours and depends on the characteristics of the body of each individual person. The main indicator of a quality night’s rest is a feeling of cheerfulness and a surge of strength after it. If a person often wakes up in the morning broken and tired, then we can assume the presence of certain sleep disorders. What are they associated with and how to get rid of them?
What are the symptoms of chronic lack of sleep?
The main violations include not only lack of sleep (insomnia), difficulty falling asleep, early awakening, but also much more. At least a quarter of the adult population suffers from such problems, and in older people, various sleep disorders are diagnosed even more often.
Insomnia is caused by frequent fears and anxieties, taking certain medications, as well as somatic diseases. It can be a temporary phenomenon or be a constant companion of a person.
Other causes of disturbed sleep-wake cycles in adults include late meals (less than 3 hours before bedtime) and spicy foods.
Intense physical (mental) stress, strong emotions, prolonged work at the computer, loud music, extraneous noise in the room, frequent change of time zones, as well as the use of invigorating drinks (tea, coffee) affect a person’s healthy sleep.
Low physical activity, work at night, late awakenings and sleep during the day negatively affect the quality of night rest.
Comfortable conditions also play an important role in falling asleep easily (the comfort of the mattress and pillows, the air temperature in the bedroom, the intensity of lighting, etc.)
Insufficient sleep time has been proven to affect the development of anxiety and depression. Chronically sleep deprived people find it harder to relax and focus on positive emotions. It has been established that sleep deprivation has a negative effect on brain function, and also leads to a deterioration in memory and vision.
Symptoms of sleep disorders depend on their types. Experts distinguish the following types.
A pathological increase in the duration of a person’s sleep may indicate disorders in the work of the endocrine, nervous and musculoskeletal systems. But most often, hypersomnia is the result of depression. In this case, it is accompanied by increased irritability, depression, increased sleepiness during the day and cravings for sweet foods.
This type is characterized by problems with falling asleep and the quality of night rest. This disorder is characterized by frequent awakenings and heavy falling asleep after them. Sometimes insomnia can be felt all night, and in the morning a person feels overwhelmed and not rested. Insomnia is the result of various somatic and psychosomatic diseases.
This syndrome is characterized by impaired breathing during sleep, which is accompanied by intermittent breathing and snoring. Sleep apnea is most common in people who are overweight. Upon awakening, they experience drowsiness, increased blood pressure, decreased concentration, and headaches.
Optimal sleep time for good health
A person spends a significant part of his life in a dream. Therefore, some people tend to shorten this “useless” period and spend it on more important, from their point of view, needs. Some prefer to work, others spend time on social networks, TV or going to clubs. In any case, experts warn that lack of sleep interferes with the normal rest of the body, leads to a decrease in the speed of mental reactions and problems with the perception of new information.
In addition, people are not always able to correctly assess the state of their physical and intellectual abilities, believing that they are at the peak of their capabilities. However, this is not the case — missed sleep time negatively affects all areas of human life.
Many people believe that a full night’s sleep should take 8 hours. However, the age of a person should also be taken into account, the older he is, the less time is required to restore strength. According to scientific studies, infants should sleep at least 14 hours, schoolchildren 9–11, young and middle-aged people 7–9, and the elderly 7–8 hours.
Therefore, we can say with confidence that in most cases a person’s sleep, lasting 7–9 hours, is able to provide a good night’s rest.
Also, scientists have found that excess sleep negatively affects well-being. Therefore, you should try to adhere to the established norm.
Prevention of human sleep disorders
Since chronic sleep deprivation contributes to faster wear and tear of the body, it is necessary to try to establish a healthy night’s sleep. Simple preventive measures can help insomnia.
In order for a night’s rest to fully restore the body’s strength, it is necessary to go to bed and get up at about the same time. Violation of the usual daily routine may well cause problems with falling asleep and the quality of sleep.
As mentioned earlier, a healthy sleep of a person should take 7–9 hours. However, its quality also matters. Therefore, it is more useful to sleep soundly for 7 hours than 8 or 9, but with awakenings.
It is not recommended to stay in bed after waking up as there is a possibility of falling asleep again. In addition, it is necessary to accustom the body to start the day immediately after waking up.
Good habits are: taking a warm relaxing bath, listening to light, pleasant music, leisurely walks before going to bed. It is necessary to choose those activities that maximize the relaxation of a particular person. You should also try to create the most convenient and comfortable environment in the bedroom. It should not have a TV or computer. It is important to be able to create soft, subdued lighting. You should also choose comfortable and high-quality bedding (pillow, mattress, blanket).
For a sound, full-fledged sleep, it is necessary to ventilate the room, and also not to allow excessively high temperatures. Excessive dryness of the air should be avoided, and a humidifier should be used during the heating season.
A sedentary lifestyle does not allow you to spend the required number of calories. As a result, the body does not feel proper fatigue. A person cannot fall asleep for a long time, and in the morning he feels tired and overwhelmed.
It is necessary to completely abandon smoking and alcohol abuse, which contribute to the activation of the nervous system and interfere with the process of falling asleep.