Our health depends on various factors, and proper rest is considered one of the most important of them. The sleep of a person living in a metropolis and leading an active lifestyle should be regular and last at least 8 hours. Only then will diseases and disorders not touch us.
Why does a person need sleep?
We spend one third of the day on sleep and sometimes complain that it is a pity for the time spent, so much useful and correct could be done during this period. Energetic and active people devote little time to rest and sleep, thereby subjecting the body to serious stress. Regular sleep is so necessary that it cannot even be compared with eating, because you can live longer without food than without proper sleep. This is a kind of protection against fatigue, at a certain time a signal arrives, and we go to “recharge”. Scientists are still studying the structure of human sleep, and the purpose of this need has not been fully defined. When we sleep, the following processes take place:
immunity is normalized;
hormonal balance is established;
psychological and physical health is stabilized;
learning takes place and memory is restored.
Human sleep can have different durations, but its main goal is the optimal operation of all biological processes in the body.
Recovery of the body during sleep: basic rules
If sleep is so important for the efficient functioning of all body systems, then what rules should be followed? It is not the time of sleep that matters in terms of the number of hours, but the quality of it.
As scientists have established, compliance with the regime allows you to avoid insomnia. The habit of going to bed at the same time allows the body to tune in to a set schedule: a person sleeps soundly, and gets up easily in the morning. True, it is difficult to comply with the regime if the work is shift or night. In this case, a person has to allocate the time that he has for sleep.
The body can be “programmed”, and after following a certain ritual (exercises, a cup of yogurt, reading a chapter from a book, etc.), sleep will be complete.
Each person’s needs are different. Someone does not get enough sleep even for 9 hours, and for whom 6 hours is enough. During sleep, more blood rushes to the brain than during wakefulness, especially in the departments responsible for memory and emotions. Determining the time of sleep is simple: just listen to your body, although spending more than the allotted time in bed is just as harmful as not getting enough sleep.
Melatonin is responsible for healthy sleep, and it is produced only at night and in complete darkness. Even a night light can affect the quality of sleep, so do not fall asleep under the TV, or sleep with a light on. This hormone is responsible for the cardiovascular and nervous system and rejuvenates the body, which prolongs our life.
A number of factors directly affect sleep, and for proper sleep you need:
do not overeat before bed;
have a comfortable bed;
clothing should be loose and made of natural materials, this will ensure rest and relaxation of the body;
ventilate the room;
after waking up, do not lie in bed for a long time.
If you regularly break the regime and spend the minimum amount of time on sleep, then sooner or later a failure will occur, and it will be difficult to recover. To avoid this, you just need to listen to yourself and follow your instincts.
Ignoring the desire to sleep enough, you can provoke serious disorders, both mental and physical:
lack of concentration;
gaps in memory;
Complete sleep deprivation can lead to death, but this will not happen before 7–10 days.
Carried away by the process of work or study, we hope to be in time for everything, it seems that we just have to be patient a little and not fall asleep. But the most annoying thing is that all efforts are in vain, attention and concentration are so reduced that it takes an order of magnitude more time to complete the work. Numerous errors appear, they have to be constantly corrected, or, even worse, based on erroneous conclusions, work continues. It has been noticed that even a short rest restores strength, and then the success of any business is guaranteed. If a person has chronic diseases, then it is useful to sleep during the day, even if the dream lasts half an hour.
There are two main phases of sleep: deep and REM. The most productive is deep sleep, and practice shows that its duration can be adjusted. In order for it to be of high quality, they take a hot shower before going to bed, or three hours before going to bed, they do physical exercises, run.
Human sleep duration: impact on health
Each of us takes a different amount of time to recover. For some, a few hours is enough, they will fall asleep in any situation, in any conditions. Edison slept during the day for several minutes, but many times, and this was enough for him to fully restore his strength. But there are individuals who, on the contrary, spend most of the day sleeping. This is considered an exception, the majority of people suffer from lack of sleep.
Normally, 8 hours is enough for the body to regain strength and be able to function fully. If you get enough sleep during your life and live in a certain rhythm, then a healthy old age is guaranteed. For a person, health is the most important thing, without it, no benefits make sense.
Only a small percentage of people are able to relax, spending no more than 6 hours a day on sleep. The duration of a person’s sleep depends on age: it is known that babies sleep much more than adults. With age, the state of the nervous system changes, a person suffers from insomnia and various sleep disorders.
If a person follows the schedule and goes to bed at a set time for several weeks, then his “internal clock” starts to work, and it becomes much easier to get up in the morning, it turns out to wake up a few minutes before the alarm goes off. In this case, the day turns out to be fruitful, full of emotions and positive.
Neurology. National leadership. / Ed. E.I. Guseva, A.N. Konovalova, A.B. Hecht - 2014