How to improve sleep quality?

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Many peo­ple think about improv­ing the qual­i­ty of sleep. And this is no coin­ci­dence, since it is healthy, sweet sleep that helps the body recov­er and helps strength­en the immune sys­tem.

Sleep is the key to good health. When a per­son sleeps, vital hor­mones are pro­duced in his body, phys­i­cal strength is restored, tis­sue regen­er­a­tion occurs. It is worth not­ing that some areas of the brain work much more active­ly dur­ing sleep than dur­ing day­time wake­ful­ness.

In order to feel active and able to work all day, a per­son tries by any means to improve the qual­i­ty of sleep and rest for at least eight hours a day. But it turns out that not all peo­ple need exact­ly this amount of time to restore their strength. The main thing here is prepa­ra­tion and the right atti­tude.

What can lack of sleep lead to?

What can lack of sleep lead to?

But before mov­ing on to learn­ing tips that will help you fall asleep faster and wake up in a great mood and with envi­able per­for­mance, you need to deal with the con­se­quences of con­stant lack of sleep.

    Decreased immunity. While you sleep sweetly, the process of synthesis of cytokines, specific proteins, whose main purpose is to fight infections, takes place in the immune system. Inadequate sleep of a person, as well as its absence, can be compared with physical stress. Studies by scientists have shown that a person who regularly denies himself the pleasure of getting enough sleep increases the risk of various diseases by 3 times.
    Deterioration of higher brain functions: coordination, attention, memory, speech, control, thinking, etc. In a drowsy state, it is difficult to make important decisions, work productively, and manage transport. If we turn to the statistics, the cause of every fifth traffic accident is the driver falling asleep at the wheel of a vehicle.
    Decrease in labor productivity. It is very difficult for a tired, sleepy person to concentrate on work. And even if he gets down to business, then, most likely, he will do it poorly, and he will spend much more time than after 6–8 hours of sweet sleep. In addition, often the work has to be redone, that is, the efficiency (efficiency factor) can be equated to zero.
    Accumulation of bad habits. Building good habits takes a lot of time and effort. When we put so much effort into this, we forget that lack of sleep is a serious obstacle to achieving a positive result. At the same time, it is a powerful catalyst for bad habits. Everything is very simple: to cope with a breakdown, a person uses external stimulants. Cigarettes, alcohol, energy drinks, caffeine in a huge concentration allow you to cheer up, but not for long. In addition, they are addictive and have a negative impact on the functioning of internal organs.
    Bad mood and appearance. Regularly lacking sleep, a person turns into a grumpy dissatisfied with life. He is quick-tempered and offended by the whole world, the people around him irritate him and cause negative emotions.

And the most impor­tant thing, espe­cial­ly for women, is that lack of sleep is the cause of ear­ly aging. Sys­tem­at­ic lack of sleep leaves marks on the face: bruis­es and dark cir­cles appear under the eyes, the skin becomes flab­by and acquires a gray­ish tint, and the eyes cease to radi­ate radi­ance and bril­liance.

Stress reduces the quality of a person’s sleep: relaxing the body and mind

There are many fac­tors that reduce the qual­i­ty of sleep. The main of them can be called the ten­sion of the body and the work­load of the brain. The feel­ing of anx­i­ety, an excess of adren­a­line are pow­er­ful stim­u­lants of brain activ­i­ty and acti­vate it. These fac­tors have a neg­a­tive impact on a per­son­’s night­time sleep.

Yoga class­es or exer­cis­es aimed at stretch­ing the mus­cles, per­formed at a calm, mea­sured pace, help relieve stress after a hard day.

Before falling into a sweet dream, do the fol­low­ing:

    Ventilate the bedroom, and if it’s warm outside, leave the window open all night.
    Make sure your bed is comfortable and you feel comfortable in it.
    Straighten the crumpled sheet, knock down and straighten the pillow.
    Think about whether you are hot under the covers. Don’t forget to change your duvet according to the season.

You must do every­thing nec­es­sary for your com­fort. Now lie down in bed, make your­self as com­fort­able as pos­si­ble and try to relax com­plete­ly. First, feel and become aware of each part of your body, think about their exis­tence. Dur­ing this time, you may feel warmth or a slight tin­gle in your body. Relax the scalp, fore­head, eyes, mouth, jaws, neck, shoul­ders, etc. Be aware of the rest of the body and relax them one by one. This step can take about 5 min­utes, then take a deep breath and exhale. As you exhale, try to feel the ten­sion leav­ing your body along with the air. Repeat sev­er­al times. Then relax and breathe calm­ly and even­ly for 1–2 min­utes. Think about the pleas­ant, men­tal­ly say grat­i­tude for every­thing that hap­pened to you dur­ing the day. Fall asleep! The sleep of a per­son who man­aged to com­plete­ly relax will be strong and deep.

Why is sweet sleep not energizing?

Why is sweet sleep not energizing?

If you are con­vinced of the qual­i­ty of sleep, but still feel fatigued through­out the day and feel squeezed out like a lemon, think about your state of mind. Per­haps you are over­come by fears and wor­ries. Try to imag­ine your future. Maybe you are afraid of tomor­row, and this pre­vents you from focus­ing on the cur­rent moment?

cat, animal, asleep
ai generated, mother, son
ai generated, mother, son

Our men­tal state also deter­mines our phys­i­cal health. If you are unable to cope with your anx­i­eties and fears on your own, seek pro­fes­sion­al help. An expe­ri­enced psy­chol­o­gist will find the caus­es of your state of mind and help you over­come life’s dif­fi­cul­ties. After psy­chother­a­py ses­sions, you will again feel the joy of life, and a sweet dream will be a com­pen­sa­tion for your efforts.

By Yraa

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