Techniques to help ensure regular sound sleep

By Yraa #ability, #able, #activity, #add, #age, #air, #alarm, #allows, #alternating, #animal, #ankle, #appears, #asleep, #associated, #attention, #avoid, #awake, #babies, #bath, #becomes, #bed, #been, #begins, #believe, #between, #blanket, #blood, #Body, #breath, #called, #cannot, #capable, #causes, #characterized, #child, #circulation, #circumstances, #cold, #come, #comes, #comfortable, #compared, #complete, #comprehensively, #computer, #condition, #conditions, #consequences, #constantly, #contain, #coordination, #countries, #cover, #cycles, #danger, #days, #daytime, #decrease, #decreases, #deep, #deeply, #degree, #deprivation, #designed, #determined, #developed, #differ, #differences, #different, #difficult, #done, #down, #drink, #Drops, #duration, #effect, #energy, #enough, #ensure, #especially, #essential, #etc, #even, #evening, #every, #example, #experts, #fact, #facts, #fall, #falling, #falls, #fast, #fatigue, #feel, #feeling, #feet, #few, #foot, #forget, #frequent, #function, #functioning, #general, #gets, #gives, #glass, #go, #going, #Good, #great, #grows, #had, #happens, #hard, #he, #health, #healthier, #heart, #help, #Helps, #herbal, #here, #him, #his, #hold, #hot, #hour, #however, #immune, #impact, #importance, #impossible, #improve, #increased, #indicators, #indispensable, #individual, #information, #insomnia, #interesting, #interfere, #internal, #issue, #itself, #japanese, #just, #keep, #last, #late, #later, #lead, #lemon, #less, #let, #level, #levels, #Light, #list, #longer, #loud, #may, #medicines, #mediterranean, #methods, #milk, #mint, #minutes, #muscle, #muscles, #must, #natural, #nature, #needs, #negative, #nervous, #new, #night, #norm, #occur, #off, #Oil, #oils, #opinion, #opinions, #opportunity, #optimal, #organism, #organs, #others, #particular, #people, #periodically, #physiological, #prefer, #preparing, #problems, #processed, #produces, #Products, #proper, #protect, #proven, #provide, #pulse, #quality, #question, #rate, #reaction, #ready, #reality, #receive, #recommended, #reduced, #regular, #regularly, #relaxation, #relaxed, #remains, #research, #rest, #restore, #rose, #row, #rules, #rush, #say, #see, #seem, #serious, #several, #shown, #side, #sleep, #Sleeping, #sleepless, #sleeps, #sleepy, #some, #sometimes, #sound, #special, #squeeze, #stay, #stick, #still, #stimulating, #stored, #strength, #strengthens, #studies, #support, #surface, #sweet, #swim, #system, #systematic, #t, #take, #talk, #teas, #techniques, #temperature, #themselves, #therefore, #thing, #those, #throughout, #together, #too, #traditional, #turn, #us, #used, #useful, #very, #wake, #waking, #want, #warm, #waste, #Water, #waves, #week, #were, #where, #while, #who, #whole, #why, #will, #working, #worse

Oh, how sweet sleep can be in the last min­utes before wak­ing up. Espe­cial­ly when you need to urgent­ly get up and get ready for work or rush to the sta­tion, to the air­port. Good sleep gives an incom­pa­ra­ble feel­ing of rest. It fills us with strength and ener­gy, allows us to for­get about yes­ter­day’s prob­lems, cleans­es the brain of neg­a­tiv­i­ty. No won­der they say: “The morn­ing is wis­er than the evening”!

The effect of sleep on health

The effect of sleep on health

Sleep is a nat­ur­al phys­i­o­log­i­cal state of the body, which is char­ac­ter­ized by a reduced reac­tion of the brain and sen­so­ry organs to what is hap­pen­ing in the sur­round­ing real­i­ty. It is of great impor­tance for health and life. First of all, with­out it, it is impos­si­ble to have a good rest, com­plete relax­ation and recu­per­a­tion. It also strength­ens the immune sys­tem.

Sleep is very impor­tant for the func­tion­ing of the brain and ner­vous sys­tem. In this state, new infor­ma­tion is mem­o­rized, processed and stored. Stud­ies have shown that dur­ing sleep, the brain is cleared of waste prod­ucts of its activ­i­ty.

A relaxed sleep state is also nec­es­sary for the ner­vous sys­tem: dur­ing a night’s rest, it pro­duces a “reboot” and cor­rects the activ­i­ty of inter­nal organs.

What is the optimal sleep duration?

This ques­tion can­not be answered unam­bigu­ous­ly. The num­ber of hours of sleep a per­son needs is deter­mined by many cir­cum­stances, such as age, health sta­tus, fatigue lev­el, degree of ner­vous sys­tem exci­ta­tion, etc. There­fore, there is no gen­er­al norm, and the indi­vid­ual norm may be dif­fer­ent.

There are peo­ple who need 10–11 hours of sleep, while oth­ers need 5–6. Some­times a few min­utes are enough to restore strength, but after hard work or sleep­less nights, a per­son can sleep for 24 hours in a row, etc.

In gen­er­al, it is gen­er­al­ly accept­ed that the phys­i­o­log­i­cal norm is a reg­u­lar 8‑hour sleep.

There is an opin­ion that it is more use­ful to go to bed before 24:00, since such sleep is health­i­er than lat­er. How­ev­er, research does not sup­port this fact. How­ev­er, most phys­i­ol­o­gists still believe that the best time for a good night’s rest is between 22:00 and 06:00.

There are peo­ple who do not get enough sleep dur­ing the week because they go to bed late and get up ear­ly. But they pre­fer to com­pen­sate for this on week­ends. Is such com­pen­sa­tion use­ful or harm­ful?

Stud­ies by phys­i­ol­o­gists sug­gest that peo­ple who con­stant­ly do not have 8 hours of sleep and sleep only on week­ends have a neg­a­tive impact on health. Their blood pres­sure and cho­les­terol lev­els are worse than those who had a reg­u­lar 8‑hour sleep through­out the week.

Complete systematic rest is a necessary condition for life

Complete systematic rest is a necessary condition for life

As men­tioned, the state of sleep caus­es com­plete mus­cle relax­ation. There­fore, it is the main and indis­pens­able means for the rest of the whole organ­ism.

The num­ber of hours of sleep varies by age. So, for exam­ple, babies stay in this state for about 18 hours a day. Then, as the child grows, the num­ber of these hours decreas­es. By the time of puber­ty, that is, in ado­les­cence, the need for sleep comes to the 8‑hour norm.

As we age, the qual­i­ty of sleep gets worse. A per­son begins to wake up more often and it is more dif­fi­cult to fall asleep. Com­pared to young age, sleep no longer has the abil­i­ty to deeply and com­pre­hen­sive­ly restore the body. This decline in this func­tion is asso­ci­at­ed with brain aging.

The qual­i­ty and quan­ti­ty of hours of sleep in adults has a great impact on work pro­duc­tiv­i­ty. If a per­son reg­u­lar­ly lacks sleep and his body does not receive com­plete rest and relax­ation, then his brain per­for­mance indi­ca­tors, mem­o­ry, atten­tion, coor­di­na­tion, etc. decrease. There­fore, in some Japan­ese com­pa­nies there are spe­cial rest rooms where dur­ing the work­ing day the employ­ee can It’s time to sleep and relax. They are designed to improve pro­duc­tiv­i­ty.

Forcible sleep depri­va­tion can lead to seri­ous con­se­quences, because of this, a person’s health can seri­ous­ly dete­ri­o­rate. If he is deprived of the oppor­tu­ni­ty to sleep for sev­er­al days, his con­scious­ness becomes cloudy, he con­stant­ly falls into a bor­der­line state, the body, as it were, switch­es itself off. The body can­not do with­out reg­u­lar rest, it is fraught with seri­ous “break­downs”.

(In some polit­i­cal regimes, sleep depri­va­tion is used as tor­ture dur­ing inter­ro­ga­tion of pris­on­ers to force them to tes­ti­fy.)

How to ensure proper sleep

In order for sleep to come, a change in light­ing is very impor­tant. In nature, the 24-hour cycles of alter­nat­ing day and night dif­fer pre­cise­ly in the lev­el of illu­mi­na­tion.

Before falling asleep, a num­ber of phys­i­o­log­i­cal changes occur in the body. They talk about him prepar­ing to switch to rest. At this time, the mus­cles relax, brain activ­i­ty decreas­es, the cir­cle of atten­tion nar­rows, yawn­ing appears, eye­lids stick togeth­er, heart rate decreas­es, and the pulse becomes less fre­quent. The body is prepar­ing for deep relax­ation.

Interesting Facts

The same thing hap­pens in the ani­mal king­dom. Rep­re­sen­ta­tives of wildlife need reg­u­lar sleep, it also hap­pens cycli­cal­ly. But there are some dif­fer­ences here as well. For exam­ple, whales, dol­phins, croc­o­diles, and birds are capa­ble of uni­lat­er­al sleep, dur­ing which one of the cere­bral hemi­spheres sleeps while the oth­er remains awake. Then these hemi­spheres change.

This is because ani­mals whose habi­tat is the seas and oceans need to hold their breath. To do this, they must peri­od­i­cal­ly swim to the sur­face to take in air. One-sided sleep also allows them to pro­tect them­selves from dan­ger, per­se­cu­tion, etc.

Birds are able to sleep even on the fly.

Conditions for fast sleep

Phys­i­ol­o­gists have devel­oped a num­ber of rules that help to avoid insom­nia. These rules con­tain the fol­low­ing items:

    use the bed exclusively for sleeping, just don’t wallow in it,
    go to bed only when you want to and feel like falling asleep,
    if you can’t fall asleep, don’t toss and turn in bed, but get up (you need to associate it only with sleep, and not with insomnia),
    get up at the same time in the morning, at the wake of the alarm,
    don’t go to bed during the day.

Some of these rec­om­men­da­tions may seem con­tro­ver­sial. In par­tic­u­lar, in many Mediter­ranean coun­tries there is a tra­di­tion of day­time sleep, which is called a sies­ta, etc. So dif­fer­ent experts have dif­fer­ent opin­ions on this issue.

But there are also tra­di­tion­al meth­ods that have been proven over the years and do with­out med­i­cines. Let’s list them.

Before going to bed, you can do a warm foot bath with essen­tial oil (see below for more on this).

It is nec­es­sary to pro­vide com­fort­able con­di­tions for a night’s rest. It is very impor­tant that it is warm, it helps to relax the mus­cles. It is rec­om­mend­ed to cov­er your­self with a warm and at the same time light blan­ket (best of all, down). It is also impor­tant to keep the feet warm to fall asleep, espe­cial­ly for those peo­ple who have “lazy” blood cir­cu­la­tion, which is why the feet are often cold. In this case, warm light socks that do not squeeze the ankle help.

Before going to bed, it is good to drink a glass of warm milk with hon­ey, this also helps to relax. Herbal teas also help, espe­cial­ly from mint, chamomile, lemon balm.

Before you go to the side, turn on a qui­et audio record­ing that records sleepy sounds, such as monot­o­nous rain­drops, the rus­tle of waves, dis­tant wind noise, and oth­er monot­o­nous sounds.

Very impor­tant! An hour before going to bed, turn off loud music, TV, com­put­er. All of them have a stim­u­lat­ing effect on the ner­vous sys­tem and inter­fere with relax­ation and rest.

Foot bath with essential oil

To relax before going to bed, foot baths with essen­tial oil will help. Laven­der, chamomile, lemon balm, gera­ni­um, rose, hop, etc. oils have a good calm­ing effect. You can buy them at a phar­ma­cy.

The water for the foot bath should be at a pleas­ant­ly warm tem­per­a­ture; too hot is not rec­om­mend­ed. It is enough to add 5–6 drops of essen­tial oil to the water.

Such baths can be done every oth­er day. With increased pres­sure, it is bet­ter to refrain from them.

By Yraa

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