Sleep is one of the most pleasant and beneficial states for the human body. The benefits of healthy and long sleep cannot be overestimated, but many people face certain difficulties in the form of frequent insomnia, increasing fatigue and apathy. What is the cause of these violations and is it possible to fight them?
What sleep problems underlie constant fatigue?
It should be remembered that a person spends about a third of his life in a dream. The exceptional benefit of sleep is that it is this state that allows you to effectively restore strength and fully wake up during the daytime. A calm, prolonged sleep allows you to restore the cells of the central nervous system, accelerates the processes of regeneration in tissues, strengthens the immune system and acts as a preventive measure for many diseases. At the same time, its regular shortage greatly undermines human performance.
Sleep disorders are a fairly common neurosis that negatively affects the emotional and mental state of a person and can cause serious health problems. Their common symptoms are:
Certain difficulties with falling asleep;
Getting up early for no apparent reason;
The need for sedatives at bedtime;
Frequent awakenings during sleep.
Keep in mind that people have different needs for sleep. It is necessary to focus on its quality, well-being after waking up and the time it takes for a person to fall asleep. Factors that negatively affect sleep duration include:
Frequent stress, anxiety;
Taking certain medications;
addiction to caffeine;
Hyperfunction of the thyroid gland;
Allergic reactions, asthma;
Lack of a calm and comfortable atmosphere before going to bed;
Insufficient outdoor activities;
Lack of a clear schedule.
What preventive measures should be taken to increase sleep time?
The modern exhausting rhythm of life is such that every person should strive for proper rest during sleep. After all, often this is the only way to restore strength and emotional state. There are a number of preventive measures that can improve the quality and duration of sleep. Traditionally, they include:
Unchanging daily routine. Full sleep involves a night’s rest at about the same time.
Proper alternation of physical labor (sports) and rest. Excessive fatigue negatively affects the ability to quickly and easily go to sleep, while moderate exercise facilitates this process.
Proper and balanced nutrition. Avoid spicy and salty foods. The last meal should be 2 hours before bedtime, as overeating also negatively affects the ability to fall asleep.
Protecting (if possible) yourself from negative and disturbing information (television programs, action films, information on the Internet) before going to bed.
Maintaining a comfortable environment in the bedroom during sleep. The temperature should not exceed 21 ° C, bed linen should be clean, without strong odors, and the pillow should be moderately hard and low.
A change of scenery. If you can’t fall asleep for a long time, you should go to another room — take a bath, read a book, drink a cup of warm milk or weak tea. When you feel tired, you can go back to bed.
Removing the clock from the field of view at the time of sleep and before it. This partially eliminates anxiety due to insomnia.
Maximum provision of light and sound insulation of the bedroom. It is worth using blackout curtains, a special sleep mask, and turning off your phone and other gadgets.
Changing what habits after sleep helps fight fatigue and drowsiness?
Shallow and short sleep, as well as its constant deficiency, lead to the occurrence of a condition such as drowsiness. It can be quite dangerous, as a person can fall asleep at the most inopportune moment, for example, while driving a car or at work. To combat this sleep disorder, you need to acquire new healthy habits that will help you become more alert after waking up:
Start the day with sunshine.
The first thing to do after sleeping is to open the windows and let the sunlight fill the room. It perfectly regulates the cycles of rest and wakefulness, and also promotes the production of vitamin D, which reduces drowsiness. Short walks after waking up in the fresh air have proved to be excellent.
Wash your face with cool water.
You should do this every time when fatigue comes and begins to fall asleep. Also, a great way to increase blood circulation and recharge your batteries for the whole day is a contrast shower. A sharp change in temperature after sleep and throughout the day can normalize the ability to concentrate and energize.
Drink green tea in the morning.
It charges with energy and endurance, which last for about an hour. The substances contained in green tea help improve sleep. This is an effective way to combat fatigue and stress. In order to achieve a pronounced effect, you need to drink a cup of freshly brewed green tea after sleep and 2–3 more throughout the day.
Drink water with lemon juice.
This tool not only helps to avoid possible dehydration, but also eliminates toxins. It has been proven that it is often dehydration that affects the saturation of the brain with blood, causing you to experience severe fatigue and drowsiness during the day. To properly prepare the drink, you need to squeeze the juice of half a lemon and mix it with a glass of warm, purified water (you can add honey if you wish).
Do physical exercise daily.
Active half-hour physical activity after waking up greatly helps to combat daytime sleepiness. It also improves the quality of sleep at night. Especially useful outdoor exercise (walking or jogging in the park). Yoga has proven itself as an effective source of vigor.