Lack of sleep is one of the main problems of modern people. They wake up early enough and go to bed quite late. A person spends 2–3 hours on the way to work and back, then 8–9 hours at work. There is not much time left to spend with family or friends. Smartphones, computers and TV viewing also reduce sleep time. As a result, a sleepy person feels overwhelmed, concentrates worse on performing work tasks, and his risk of developing diseases increases.
What does lack of sleep lead to?
The sleep of adults should last approximately 6–8 hours. But, unfortunately, for many this is a luxury — they are forced to sleep for 4–5 hours for many reasons. There are many examples in history when such great minds of mankind as Leonardo da Vinci, Nikola Tesla or Napoleon slept very little and were productive and successful.
But the vast majority of people’s bodies work differently than a few geniuses. It is no coincidence that lack of sleep is considered one of the most sophisticated tortures. Even after one night of lack of sleep, a person will feel overwhelmed and lethargic. After a few nights, irritability appears, and in time a neurosis may develop. Lack of sleep leads to such detrimental consequences for the body as the appearance of excess weight and an increased risk of developing cardiovascular disease and diabetes.
As a result of lack of sleep, a person eats more because the body needs more energy. As a rule, he prefers to get this energy from easily accessible and harmful products — pastries and confectionery. Lack of sleep is potentially dangerous for those who drive a car, as the risk of accidents increases due to a decrease in concentration.
People who do not get enough sleep worsen their appearance — bruises appear under the eyes, the skin ages faster. Moreover, the body’s defenses also decrease, and the risk of developing colds and infectious diseases increases. Lack of sleep contributes not only to a busy work schedule, but also some bad habits.
Bad habits that interfere with healthy sleep
The ideal sleep of a person should be, first of all, uninterrupted and free from disturbing thoughts and unnecessary information received during the day. But today, not everyone can achieve this. The habit of getting acquainted with information on the Internet makes a person’s sleep restless and intermittent, especially if he is seriously interested in lively and emotional discussions on topical issues of our time. This overexcites the nervous system and negatively affects the ability to fall asleep.
Other bad habits that interfere with restful and relaxed sleep:
Many people do not follow the daily routine. All the same mobile devices, a computer, watching TV shows prevent you from falling asleep. Therefore, people often stay up until 1–2 am, if necessary, get up at 6–7 am. To get enough sleep, it is recommended to go to bed no later than 22.00–23.00.
The use of caffeine, sugar and alcoholic beverages.
Caffeine and caffeinated drinks do not promote healthy sleep. Coffee stimulates the body for 12 hours and prevents falling asleep. Also false is the claim that alcohol helps to fall asleep — a person can fall asleep, but only for a short time. Sleeping uninterrupted under the influence of alcohol will not work.
In complete darkness, melatonin is produced, which helps a person fall asleep. With electric lighting, and even if there is a working TV or computer, a person will constantly wake up and will not be able to sleep without a break.
TV is just as bad as a computer. Before falling asleep, a person can “digest” the information received for a long time, not being able to fall asleep. Therefore, it is necessary to stop using the TV, computer or smartphone approximately 2 hours before falling asleep.
To sleep soundly and uninterrupted, it is necessary not only to “turn off” all negative thoughts, but also to choose the right bedding and adjust the temperature in the room.
How to make a person’s sleep healthier
Often a person cannot fall asleep for a long time, not only because of stress during the day, but also because of bad habits. The ideal conditions for falling asleep are complete silence and darkness. It is also advisable to turn off all electrical appliances from the network, since the blue, red or green light has an exciting effect on the nervous system.
The temperature in the room should not be higher or lower than 20–25 degrees. Therefore, it is difficult for a person to fall asleep in a room that is too stuffy or too cold. In addition, bed linen, mattress and pillow must comply with the state of human health — muscle clamps do not contribute to relaxation and lead to pain in the back and joints.
Watching TV and reading information on the Internet can be replaced by reading books. Of course, these should not be thrillers or action-packed detective stories. It is best to read something soothing or listen to relaxing music. Those who have mastered meditation skills will find it easier to set themselves up for a positive and restful sleep.
Proper nutrition also helps you sleep well. Therefore, before going to bed, it is not recommended to drink coffee or other invigorating drinks, and also eat too heavy food, such as fried meat. High-calorie and fatty foods can have a negative effect on the gastrointestinal tract. A glass of milk or herbal tea helps to fall asleep well.
Stress and problems during the day reduce the ability to fall asleep. Quarrels, conflicts, resentment against others — all this leads to nervous shocks and anxiety, which can be quite difficult to cope with. But late in the evening it is impossible to solve all problems, and the nervous system suffers. Therefore, to maintain health, it is important to learn how to relax properly and try to avoid unnecessary exciting factors.
With insomnia, folk remedies help, for example, aromatic oils with verbena or lavender extract. Today, pharmacies also sell special pads with dried herbs. They can be put next to you before falling asleep.
The ability to fall asleep correctly and observe the daily routine is one of the main conditions for maintaining a person’s activity, working capacity and productivity. If he sleeps for a sufficient amount of time, goes to bed and gets up on time, then his quality of life will be much better.