The main problem of modern people is lack of sleep. They spend a lot of time at work and come home late. If there are additional activities that are not related to work, there is even less time for sleep. As a result, a night’s rest does not contribute to relaxation and recuperation. Many people sleep little and do not get enough sleep. The consequences of lack of sleep are irritability, inability to concentrate on tasks, and being overweight.
Sleep problems in modern people
Stress, malnutrition, negative thoughts have an adverse effect on the quality of sleep. A person cannot fall asleep for a long time and as a result sleeps less than 7–9 hours — that is how much sleep adults need. Insufficient sleep is a problem not only for working adults, but also for schoolchildren. Before going to bed, they often watch TV, scroll through social media feeds, or play computer games.
On average, an adult working person wakes up at 6–7 in the morning in order to be in time for work by 9.00. In some cases, he may wake up earlier. It often takes more than 1 hour to get to the office. As a result, there is constant fatigue and a desire to drink coffee and sweets. Since the energy obtained from sugary foods is not used up, excess weight gradually accumulates. Also, lack of sleep leads to a decrease in immunity and performance.
In order for a night’s rest to contribute to the real recovery of the body, it is necessary to properly organize a sleeping place and give up bad habits. For example, before going to bed, it is not recommended to watch TV or read the news on the Internet. No later than half an hour before falling asleep, you must stop using smartphones. It is best to prefer reading books to them.
What can and cannot be done before bed?
Modern people spend a lot of time on social networks. This negatively affects the quality of falling asleep and night rest. Glowing screens can have an irritating effect on the psyche. As a result, a person may wake up broken, and his strength will not be restored.
Another common mistake made before bed is drinking coffee or tea. The fact is that these drinks contain caffeine, the effect of which lasts for 12 hours. Therefore, tea lovers are advised to drink a second brew — it contains significantly less caffeine. Not a healthy habit and the use of dark chocolate.
Any vigorous activity performed before going to bed prevents a person from fully relaxing. This leads to inability to fall asleep quickly or to insomnia. It is recommended to complete a set of physical exercises or housework no later than 30 minutes before going to bed. It is not recommended to solve work-related issues.
The quality of sleep depends on eating habits. Meals eaten before falling asleep should not be heavy and greasy. It is recommended to eat no later than 2 hours before going to bed. It is also undesirable to drink alcoholic beverages — contrary to popular belief, they do not contribute to a peaceful sleep. After their use, a person can sleep restlessly and intermittently.
The air temperature in the bedroom should not exceed 16–18 degrees. People often cannot sleep when the temperature is too high, such as in summer, or too cold. It is necessary to exclude moments associated with stress and nervous tension. With a lot of negative thoughts, a person may have trouble falling asleep or often wake up in the middle of the night.
How to organize a night’s rest?
Comfortable and proper sleep depends on many factors. First of all, this is the temperature in the bedroom, the mattress and bedding, selected in accordance with the individual characteristics of the person. Some prefer soft mattresses or pillows, while others prefer the opposite. When arranging a bed, you should take into account the advice of a doctor: for example, for some problems with the spine, it is recommended to sleep on a hard mattress.
For complete relaxation, you need to take a bath with aromatic oil, listen to relaxing music or meditate. The quality of sleep depends on the quality of awakening. Everyone knows the division into “larks” and “owls”. It is under the first that work schedules are developed. After waking up, it is more difficult for “owls” — they feel uncomfortable. But they can rearrange their schedule, falling asleep and waking up at the same time. It takes 21 days to establish a new habit.
Waking up will help morning exercises. Those who succeed note that these 10–15 minutes help to feel a charge of vivacity throughout the day. Many make morning runs or do exercises with yoga elements. After exercise, you need to take a contrast shower.
Breakfast is considered the main meal of the day. It is with breakfast that the body must receive the amount of calories necessary for proper functioning for a long time. Therefore, the most nutritious dishes — cereals, cottage cheese, scrambled eggs, are intended specifically for breakfast. Start with fresh vegetables and fruits.
Since it takes an average of 7–9 hours for an adult to restore strength, it is necessary to observe the daily routine. Today, there are many negative factors that affect the quality of falling asleep and waking up. One of them is viewing information on social networks. It is necessary to finish working at the computer no later than 30 minutes before falling asleep.
Recovery at night is one of the important components of a high quality of human life. Only rare geniuses were able to sleep 2–4 hours a day and feel active and productive at the same time. Most people need more time to get enough sleep, so you should not commit violence against your own body and strictly follow the daily routine.