Somnologist’s tips for good dreams

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Sleep is one of the basic human needs. Like breath, food, and water. If a per­son is deprived of the oppor­tu­ni­ty to sleep, the neg­a­tive con­se­quences will not be long in com­ing.

With­in a day, the abil­i­ty to con­cen­trate notice­ably decreas­es, the reac­tion wors­ens, the num­ber of errors in the per­for­mance of habit­u­al actions increas­es by a third. After 3 days, the work of the hor­mon­al sys­tem is dis­rupt­ed, neur­al con­nec­tions in the brain are destroyed. After anoth­er 2 days, behav­ior changes: aggres­sion may occur. Hal­lu­ci­na­tions and delu­sions appear. After a week, speech becomes slurred, thoughts are con­fused, mem­o­ry laps­es become appar­ent. Hands and feet trem­ble with weak­ness so that a per­son is deprived of the abil­i­ty to per­form any action. How­ev­er, he is no longer able to do any­thing con­scious­ly by this time. If the body is not allowed to sleep fur­ther, it will sim­ply turn off or die.

The harm of lack of sleep

It is absolute­ly proven that the lack of nor­mal sleep is fun­da­men­tal­ly harm­ful to health. For exam­ple, the risk of devel­op­ing dia­betes and obe­si­ty is sig­nif­i­cant­ly increased. This is due to dis­tur­bances in the enzyme sys­tem of the body, which begins to mal­func­tion if a per­son does not get enough sleep reg­u­lar­ly.

The car­dio­vas­cu­lar sys­tem also suf­fers, and the risk of get­ting chron­ic depres­sion and weak­en­ing the immune sys­tem also increas­es. Even the intestines begin to work incor­rect­ly: a ten­den­cy to con­sti­pa­tion devel­ops or, on the con­trary, diar­rhea begins. Experts also note an increased risk of devel­op­ing fibromyal­gia and hyper­ten­sion.

Sleep related misconceptions

    It used to be believed that the key to health lies in early awakening. Whoever gets up early, our ancestors said, God gives him. Actually it is not. Rather, it is not true for all people to the same extent. A lot of people work much more productively and creatively if they are given the opportunity to wake up later: at 9–10 o’clock. And there are not so many early birds.
    Some elderly people and well-known politicians and businessmen proudly say that they sleep very little, no more than 4–5 hours a day. And this is enough for them to get enough sleep and work efficiently and achieve success all day long. Nothing is usually said about what such lack of sleep leads to. This includes emotional burnout, depression, and an increased risk of Alzheimer’s disease. Most normal people need at least 8–10 hours. Involuntary sleep deprivation is especially detrimental to adolescents. As a result of constant lack of sleep, it is during adolescence that various mental illnesses begin, from anorexia or bulimia to schizophrenia and drug addiction.
    It is believed that shift work is normal. The night worked — the day you sleep off. In fact, a failure in the normal, natural alternation of night and day activity is fraught with various diseases. After a month and a half, problems with the regulation of blood glucose levels can begin, and this is a sure way to type 2 diabetes and obesity. These dangerous phenomena are caused by a violation of the production of melatonin, which is also called the night hormone. Melatonin is produced by the pineal gland only at night, in the dark, in a sleeping organism. There is also evidence that those who work at night are more at risk of developing breast cancer and stomach ulcers.

You need to sleep right

How much sleep do you need?

It is best to focus on the needs of the body. Usu­al­ly, for good health, it is enough to sleep 7–9 hours at night. If you feel con­stant drowsi­ness, and even a long sleep does not bring relief, you should under­go an exam­i­na­tion. You may have ane­mia, low blood pres­sure, or oth­er med­ical con­di­tions.

What to sleep on?

The place to sleep should be com­fort­able. Best of all, a clas­sic bed with an ortho­pe­dic mat­tress of mod­er­ate hard­ness. The pil­low should also not be too big and soft. Even the bed linen with which the bed is made is impor­tant. It should be hygro­scop­ic, pleas­ant to the touch and clean.

In what position to sleep?

Most peo­ple pre­fer to sleep on their side with their legs slight­ly bent. This is the best posi­tion for preg­nant women and for those who suf­fer from dis­eases of the joints and spine. With severe pain in the low­er back and hip joints, you can put a pil­low between your knees, this will relieve the pain a lit­tle.

If you sleep on your back, it is best to place a pil­low under slight­ly bent knees. This will help to avoid morn­ing stiff­ness in the low­er back.

But som­nol­o­gists do not advise sleep­ing on the stom­ach. With this posi­tion of the body, the cer­vi­cal and lum­bar ver­te­brae expe­ri­ence exces­sive stress, which will inevitably lead to pain and oth­er unpleas­ant symp­toms lat­er. Espe­cial­ly if you have a large high pil­low.

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Do you need sleepwear?

It is best to sleep com­plete­ly naked. But if you wear sleep­wear, then you need to choose it cor­rect­ly: loose, with­out tight elas­tic bands and hard fas­ten­ers, sewn from nat­ur­al mate­ri­als.

By Yraa

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