A healthy person should have such a sound sleep that you can’t wake him up from a cannon. If this ability disappears, you need to find the cause and try to eliminate it.
A person needs healthy sleep
“If you can’t fall asleep, count to three, well, or until half past four,” Rina Zelenaya joked. However, although a sense of humor can brighten up the time spent without sleep, it is still necessary to fight insomnia. And this should be done in more effective ways, because a healthy sleep is necessary for a person to preserve youth and prolong life.
The Latin name for insomnia is insomnia. According to statistics, every third person on our planet suffers from it. We will talk today about what can cause insomnia and how to deal with it.
Offset sleep time on vacation
One of the causes of sleep disturbance is the problem of flight. It is not uncommon for a person to go to a resort to organize a real vacation for himself, but he does not add up, because he cannot fall asleep. To prevent this from happening, follow these guidelines:
if the flight time is no more than six hours, it is advisable to try to take off during the day to arrive in the evening. This will help not shift the time of sleep, that is, have dinner and go to bed at the usual time. Thus, two adaptive mechanisms can be activated at once — food and sleep, which are powerful synchronizers of the body’s biorhythms. It is better not to sleep on the plane — after sleeping on the road, a person will most likely toss and turn from side to side in a new place;
to normalize sleep after air travel, it will take about one day for each crossed belt. For example, if on vacation a person’s sleep time falls four hours later than usual, then it will take about four days to restore the regime.
What to do and what not to do before bed?
Going to bed not at the same time, a person can knock down the setting of biorhythms of sleep and wakefulness. The best sleep time is considered to be the period from 22.00 to 7.00. To ensure a good night’s rest, you should:
don’t eat before bed. Eating activates the activity of the digestive organs, sending invigorating impulses to the parts of the brain. The last meal should be light, and no later than two hours before a night’s rest. Before going to bed, it is permissible to drink a glass of warm milk with one spoon of honey;
before going to bed, give up computer games and watching TV shows. TV and computer before a night’s rest have a stimulating effect on the central nervous system of a person;
reduce activity. Communication in social networks before going to bed, serious phone conversations, any quarrel or conflict may not have the best effect on the quality of a night’s sleep;
do not drink strong tea, coffee, and other caffeinated drinks at night. The last cup of such a drink can be drunk no later than eight hours before bedtime. That is how long its effect lasts.
Effect of stress on sleep quality
The most common type of insomnia is situational. If during the day a person had a lot of problems, at night he may have trouble falling asleep. Nevertheless, you still need to try to sleep. Sleeping teas, for example, from hop cones, can help with this (two teaspoons are brewed in a glass of boiling water, insisted for four hours, then drunk at night). You can also use special meditation techniques, for example, the techniques of Indian yogis:
feel for the temporal artery with the middle and forefinger and, feeling uniform pulse beats, begin to count them. Sometimes it helps to fall asleep;
stare at a shiny object. It can be a watch, a metal ball, or a piece of jewelry left on the table. Watch until your eyes start to droop.
If insomnia haunts a person for more than a month, you do not need to attribute everything to stress, you should look for the real cause of the pathology. Sometimes latent diseases become such, in particular, hypertension or respiratory diseases. Therefore, if insomnia persists, it makes sense to consult a doctor.
When is it time to go to the doctor?
Scientists after observing with the help of special devices the sleep of women who claimed that they could not close their eyes all night, determined that they still sleep for about five hours. The thing is, they just don’t control it. Some do not get to sleep for a long time in the evening, others wake up several times in the middle of the night. And still others, having slept soundly all night, wake up in the morning with a feeling of weakness and fatigue.
A night without sleep, if it is only one, will not cause much harm to the body. However, in this case, the body will need two nights of healthy good rest to recover. Having suffered without sleep for a couple of nights, a person practically sleeps on the go, ceases to enjoy life, he develops forgetfulness and inattention. After five nights of wakefulness, hallucinations can be observed, after fifteen, the human psyche is disturbed — drowsiness practically merges with episodes of wakefulness, and it is difficult for a person to understand: is everything happening in reality or in a dream? If insomnia continues for even longer, the consequences can be even more serious.
Sleep disorders are considered chronic if they bother a person for more than three weeks. In such a situation, you should definitely contact a specialist.
How to activate the production of melatonin?
Melatonin is a hormone that is responsible for human biorhythms. This is the reason why it is called the sleep hormone. To activate the production of the hormone during sleep, follow our recommendations: