Sleep is an important part of the life of every person who cares about their health and wants to always be in a great mood. A person spends a third of his entire life on it, and this is not so little! The secrets of sleep remain unsolved to this day, so a huge number of scientists around the world are studying it, including neurologists, sociologists, and anthropologists. Always going to bed and waking up at the same time is the power of a habit developed over the years. 4.5–6.0 hours of sleep is enough for one person, and someone even after 8 hours spent in the arms of Morpheus feels overwhelmed and not at all rested.
Sleep for health and longevity: why is it bad to stay awake at night?
Have you decided to improve your sleep and now you are thinking about when you need to go to bed and what time to start the alarm clock? The time of release and rise in modern people largely depends on the lifestyle. Some, due to their profession, are periodically forced to work the night shift. Over time, this becomes a habit, and this sleep pattern seems normal.
The human body has great potential and is able to compensate for the lack of sleep. In case of emergency, we can work for days without sleep and rest. However, do not abuse this skill! The price of such an exhausting rhythm of life for a person can be too high! Sooner or later, systematic overloads will lead to the fact that all the reserves of the body will be exhausted, and it will begin to hurt and wither away.
Also, do not forget that a person simply cannot stay awake at night all the time. This is not how our body works. We do not have night vision, and the rest of the senses are not particularly developed for night wakefulness. Since ancient times, the sun has been the main regulator of activity for people, therefore, when it is not in the sky, a person is supposed to rest.
The deepest sleep of a person and the most useful falls on the period from 12 o’clock at night to 4 o’clock in the morning. It is at this time that the most complete restoration of energy reserves occurs, there is an intensive production of hormones important for health, the events of the day are stored and processed in memory. However, in order for sleep during this period of time to be of the highest quality by midnight, you need to set the time for going to bed at 22.00.
Human sleep at night: why is it so important
Why do people pay so little attention and time to night sleep, if it is so important? Doctors are sure that modern, always running and busy people simply need to learn the rules of healthy sleep and make night work one of the habits that spoil health and destroy families. Eternal lack of sleep is harmful to health — it’s a fact!
This is true, because without a quality regular night’s rest, a person becomes extremely irritable, explosive, remembers new information with great difficulty and then cannot reproduce it with high quality, he is simply not able to make decisions quickly and adequately assess what is happening. His nervous system is under severe stress, wears out quickly and becomes extremely vulnerable.
However, in addition to the nervous system, the whole body also suffers. The result of regular lack of sleep can be a violation of hormonal balance and a weakening of the body’s defense system. In addition, without high-quality, sufficient night sleep, a person ages faster, the beauty of the body is lost, the skin becomes wrinkled.
Lack of sleep during any illness is especially harmful, since in the absence of a sufficient number of hours of sleep at night, an increased production of stress hormones begins. When exposed to the human body for a long time, they inhibit the processes of wound healing and restoration of tissues and organs, and reduce overall immunity.
Force of habit: the right hang up, what to do before bed
Young people, as a rule, do not have a problem called “How to fall asleep?”. They do not need to do anything special before going to bed so that Morpheus’s spell will work on them faster. All they need to do in order for sleep to finally overtake them is to take a horizontal position and a comfortable posture.
For those who have already crossed the forty-year milestone, things are different. According to statistics, about 40% of people have problems sleeping at night, that is, they suffer from insomnia, have difficulty falling asleep, or periodically wake up at night for unknown reasons. Sleep disorders are especially common in the elderly. Some of them simply cannot sleep without sleeping pills.
In order to avoid problems with falling asleep, it is recommended not to strain yourself with aggressive information before going to bed, for example, watching news, films with negative content. It is best to read a little, knit or listen to pleasant calm music right before bedtime — all this is a force of habit. At first it will be difficult to rebuild, but then everything will enter into a rhythm and will be performed automatically.
Evening walks in the fresh air have a very good effect on the quality of human sleep. A warm shower or bath, as well as a medium-intensity massage, will help to calm down and relax the muscles.
Quality sleep: what to sleep on?
The very situation in the bedroom also plays a huge role in how quickly falling asleep will occur and what kind of sleep a person will have. The air in the room must be fresh. The air temperature should also be comfortable — within 20–22 °. And, of course, the room should be quiet and dark. In extreme cases, a very dim night light is allowed.
Do you suffer from insomnia or have a hard time falling asleep? Perhaps the reason for this is an uncomfortable mattress or a pillow that is not suitable for its rigidity. The main criterion for choosing these items of sleeping utensils is the comfort of use and convenience. The firmness of the mattress on which you sleep should correspond to the weight of your body so that the spine takes a comfortable and safe position during sleep. The greater the weight of the person sleeping on the mattress, the higher the rigidity of the mattress should be.
In addition, age must be taken into account. So, children are recommended to sleep on a flat, fairly hard and very elastic surface, while sleeping on a hard surface is contraindicated for older people, since blood circulation may be disturbed in soft tissues.
As for the choice of pillow, this is a purely individual matter. Down pillows are very pliable and easily take the shape you need. Such a pillow can be rolled up in the form of a small roller or spread out under the head in an even layer. Pillows, in which, in addition to down, feathers are also added, are more elastic. They are suitable for those who like to sleep on their stomach. Synthetic pillows are easy to wash and dry, but they are not particularly pliable and slightly inferior to natural counterparts, as they persistently try to restore their original shape. If you like to sleep on your back, you can easily put up with this quality of synthetic pillows.