The problem of restless sleep, or insomnia, at least once concerned any person. This is due to negative emotions or experiences, stress or certain diseases, as well as a violation of the situation around the sleeping person. It is extremely difficult to sleep comfortably in a stuffy or very lit office, especially if before going to bed someone significantly spoiled the mood or caused anger. Often, if there is a violation of free breathing during a cold or in extreme heat, when the mucous membranes dry up, sleep also suffers significantly. How to help in such a situation?
Why is sleep needed and what happens when it is disturbed?
A full and healthy sleep provides high-quality rest for both the whole body and the nervous system, it can “overload” and fully function then for the next day. Due to quality sleep, pressure and digestion work normalize, cheerfulness and a positive mood are felt. But modern people in a frantic rhythm of life constantly suffer from a lack of sleep. On average, an ordinary person does not get enough sleep every day for up to 2 hours or more, which negatively affects the state of health and general well-being, reduces his functional reserves and performance. Against the background of chronic sleep disorders, irritation and negative emotions are typical, a feeling of constant fatigue, which threatens to turn into depression. People who have disturbed sleep are more likely to suffer from hypertension, heart attacks and strokes, have somatic pathologies and neurological diseases. Therefore, it is extremely important to find time for rest and good sleep, allowing yourself to get enough sleep at least on weekends.
The modern world, saturated with irritants or electronic equipment, carries serious burdens for the nervous system, so it is important to sleep at least 9–10 hours so that the body can have a good rest. Even eight hours of sleep is not enough for many people with intensive work schedules, not to mention sleep of 5–6 hours or less.
Healthy sleep: away from illness
Not every dream is a prevention of various diseases and will help you wake up refreshed and refreshed. To fully sleep, just lie in bed, under the covers and close your eyes, move into the world of dreams, for most people it is not enough. Not all people suffering from various pathologies and having chronic diseases fall asleep so easily and quickly. Their nervous system is overloaded and irritated, they simply cannot switch from the wakefulness program to sleep processes. Because of this, they lie in bed for hours, looking at the ceiling and even more nervous, because after a few hours they already get up, go to work, and sleep is not in their eyes. And day after day, falling asleep in the morning and waking up 4–5 hours later, lethargic and irritated, people only aggravate their illnesses with the problem of insomnia. Therefore, it is important to know some of the nuances in order to create certain conditions for yourself for a healthy sleep.
There should not be any types of equipment near the bed, especially tablets and cell phones, they create radiation invisible to the eye that spoil the rest. Ideally, the bedroom should have a bed and a window to provide air access and that’s it!
Sleep and emotions, colors, smells
The body is sensitive to different colors in the interior, and often insomnia and illness are associated with the delights of a crazy designer who painted the bedroom in black and red and hung the okra with heavy curtains. It is stylish and glamorous, but negatively affects people’s emotions at the subconscious level, making sleep difficult and restless. Harmful mirrors on the ceilings, bright colors and saturated shades, black and sharp, chopped forms. They subconsciously excite or disturb the body, leading to negative emotions from being in such a bedroom. Useful for healthy sleep will be pastel colors and green, blue, sand colors. They reduce the level of pressure, inhibit metabolic processes, even out breathing and set up for rest and sleep. People with heart disease and nervous disorders should pay special attention to this.
For easy breathing: the microclimate in the bedroom
For quality sleep, free breathing and access to fresh air rich in oxygen is important. Sleeping normally with a runny nose is almost impossible, especially if the nose is stuffed up from hot and dry air, which excessively dries the mucous membranes. It is important that the temperature in the bedroom is not high, it is better to sleep in coolness, and breathing is more even and deep, while the air must be humidified. It is advisable not to close the window in the bedroom until the very frost, so that the temperature does not exceed 18–20 ℃, with a humidity of at least 60%. If it is lower, such respiratory disorders as snoring and periods of apnea (episodes when a person is not breathing), transition to mouth breathing due to dryness and swelling of the nasal mucosa are possible. Special devices, indoor flowers or water containers can help in humidifying the air.
Be careful with air conditioners, they, of course, cool the air, but also dry it. In addition, they can lead to colds, dangerous infections and other illnesses if the devices are rarely cleaned and they accumulate allergens and germs.
What you need before bed
There are certain activities before bed that can disrupt or improve sleep. It is important to be aware of what can be causing insomnia by adjusting evening routines and activities. Many experts strongly discourage watching TV before bed, especially exciting programs or horror films. It is worth replacing them with reading a book or calm music. And the most ideal option would be a walk before going to bed, which will help load the muscles and saturate the blood with oxygen.
Poor sleep is ensured if you eat a heavy meal before going to bed, especially if it is meat, alcohol or fatty foods. It is important to eat at least a couple of hours before going to bed, and at night, if you do not sleep well without food, drink kefir or yogurt. After a nervous day full of stress, a cup of herbal tea with honey will help you calm down before going to bed. But alcohol or drinks with gases and caffeine can lead to insomnia. If simple methods do not help, and sleep is constantly disturbed, you need a doctor! Without his permission, any drugs are prohibited.