Many people experience sleep problems at least occasionally due to intermittent work schedules, night shifts, overload or stress. Often, a hard day and fatigue literally knock you off your feet, but when you go to bed, you can’t fall asleep quickly and without problems, which significantly affects the quality of rest. It is sometimes difficult to fall asleep in the presence of certain diseases that disrupt well-being and form pain and malaise. Yes, and the bed itself and the situation in the bedroom can often be provocateurs of sleep problems — if there is an allergy to fluff and feather pillows, laundry detergents or stuffiness and hot dry air disrupt breathing, making the process of falling asleep difficult. How to normalize sleep?
Sleep disorders — a problem of our time
Due to proper sleep, it is possible to rest the whole body, and especially the nervous system, which experiences enormous loads every day. The most difficult thing to sleep is for residents of large metropolitan areas with eternal noise, excess light and constant fuss. On average, a modern person’s sleep is a couple of hours shorter than it should be, and some people have three or more hours of sleep deprivation, which negatively affects their health. Constant fatigue and irritability form disorders of the nervous system, chronic fatigue syndrome, weakened immunity and somatic diseases. The accumulation of fatigue due to lack of sleep leads to depression and neuroses.
In the modern world, a full-fledged sleep should be about 9–10 hours, and not the previously prescribed eight. This is due to the impact on the psyche of the abundance of gadgets, and on somatic health — unfavorable ecology, stress and noise, radiation and vibration. However, even if you go to bed on time, it is not always possible to have a good and complete rest due to the fact that the surrounding conditions are unfavorable for sleep.
Disease, stress and insomnia
Many diseases and even physiological conditions can significantly affect the quality and duration of sleep. So, excessively violent, positive and negative emotions in the evening, due to the active release of stress hormones into the blood, can overexcite the nervous system, preventing it from calming down in time and tune in to sleep. Therefore, you should not go to the gym before going to bed, have fun for a long time or sort things out, quarrel.
Diseases associated with pain, as well as pathologies that cause dizziness and nausea, can deprive you of sleep for a long time. The presence of diseases of the urinary system, taking diuretics before bedtime can disrupt it due to the need to get up to the toilet. Diets for correcting nutrition or in the treatment of digestive diseases, restricting food before bedtime threaten to disturb sleep due to hunger, all thoughts will hover around the refrigerator.
Organization of a good rest
To have a good rest, not everyone is helped only by laying in bed under the covers with closing your eyes and relaxing. Not all people can sleep in any environment and have a good rest. The bedroom, in order for it to provide a good rest, should be devoid of any equipment (TVs, laptops, tape recorders). An ideal rest will be provided by a bedroom devoid of any additional elements other than a bed and a window — this will improve the circulation of fresh air, making it easier for the sleeper to breathe.
It is important to choose the right colors for walls and ceilings — red, black and heavy curtains can affect the subconscious, reducing the quality of a night’s rest, and even drive you into depression. Soft, light and calm colors are considered ideal for the bedroom. Beige, blue or greenish, blurry and not saturated shades of the walls will be suitable.
Freedom of breathing: creating a microclimate
In order for breathing during sleep to be as free as possible, and the body to be saturated with oxygen, it is necessary to create special conditions for the bedroom. The coolness and humidity of the air is important so that during breathing the mucous membranes do not dry out, and edema or crusts do not form in the nasal cavity. This can be achieved by ventilation and the use of air humidifiers, and in the warm season it is advisable to sleep with an open window (if the house is far from highways and noise).
The brain does not stop working during sleep, actively assimilating and systematizing the information received during the day, it needs a lot of oxygen to work. With difficulty in nasal breathing, the presence of snoring with nocturnal apnea, the oxygen supply is reduced by 40–60% of the norm, as a result of which the quality of sleep suffers.
Choosing a bed and bed linen: allergy prevention
No less important is comfort and convenience, the safety of the bed and bed linen. Feather pillows, cotton mattresses can provoke allergies in predisposed people (asthma attacks, bronchitis), which is associated with the presence of fluff, feathers or micromites, dust particles. To prevent allergies, it is recommended to replace pillows, mattresses and blankets with hypoallergenic, synthetic materials. In addition, allergies can be provoked by the dyes that the bed linen is treated with — it must be washed before the first use. But the laundry detergents themselves (powder or conditioner), when in contact with the skin and respiratory system, mucous membranes, can be allergy provocateurs. Therefore, when washing clothes, it is necessary to thoroughly rinse them, and people who already have allergies should use hypoallergenic laundry detergents and change the bed at least twice a week.
The bed itself should be made of high-quality and safe materials — wood boards or plastic parts can be sources of harmful volatile compounds. Beds made of natural solid wood or metal are preferred. In order for the rest to be complete and comfortable, you need a good mattress — hard, which does not allow the spine to bend much during sleep.
You should not use the bed as a work area or a place for reading, watching TV — it should be only for sleeping.