What habits will help you sleep soundly and healthy?

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Sleep is a mys­te­ri­ous phe­nom­e­non. A per­son spends a third of his life on it, that is, about twen­ty-five years. And when he doesn’t sleep for a long time, he lit­er­al­ly goes crazy and sees “wak­ing dreams”. What is sleep and why does the body need it?

Night rest: REM and non-REM sleep

The mys­te­ri­ous ver­sion that the soul leaves the body dur­ing sleep and goes on a jour­ney has long been refut­ed. It’s a pity — at least some alter­na­tive to vaca­tion.

Mom’s point of view: “To give the body a rest” is also not per­fect. Then why do we sleep and what hap­pens to a per­son dur­ing sleep?

It is known that human sleep con­sists of sev­er­al phas­es:

The first one and a half to two hours after falling asleep. At this time, the sleep­ing per­son­’s tem­per­a­ture, pres­sure and mus­cle tone real­ly decrease. The heart rate also decreas­es. At the same time of sleep, ener­gy reserves are replen­ished, tis­sue regen­er­a­tion is accel­er­at­ed, and growth hor­mone is active­ly pro­duced.

The fast (or REM stage) is char­ac­ter­ized by rapid eye move­ment. It used to be said that in a sim­i­lar way a per­son observes objects in a dream. How­ev­er, this hypoth­e­sis is cur­rent­ly being ques­tioned. How­ev­er, if a per­son is awak­ened in this phase, he will tell in some detail how he rode an Indi­an ele­phant down the street. Dur­ing the REM stage, there is a more active work of the brain regions than dur­ing wake­ful­ness. More­over, dur­ing this time of sleep, breath­ing and heart rhythm dis­tur­bances can be observed. Med­i­cine knows cas­es when, dur­ing REM sleep, peo­ple suf­fer­ing from coro­nary heart dis­ease expe­ri­enced angi­na attacks, and asth­ma patients — suf­fo­ca­tion. In gen­er­al, some kind of extreme vaca­tion turns out. It does­n’t look like relax­ation. How­ev­er, this phase of sleep is nec­es­sary for the body, which has already been proven both by exper­i­ments on lab­o­ra­to­ry rats and by exam­i­na­tions of peo­ple with sleep dis­or­ders.

In gen­er­al, the com­plete cycle of human sleep has the fol­low­ing pic­ture — 90–120 min­utes of the slow phase, then 10–20 min­utes of the fast phase, and so on until awak­en­ing. This ratio changes with age. So, for exam­ple, in chil­dren, the slow-wave sleep phase lasts much longer than in peo­ple of mature age. It also increas­es after heavy phys­i­cal exer­tion. But expe­ri­enced stress, on the con­trary, increas­es the phase of REM sleep.

Owls and Larks: Bedtime

Owls and Larks: Bedtime

Despite the fact that the dura­tion of sleep is approx­i­mate­ly the same for every­one, some peo­ple go to bed ear­ly and wake up at dawn, and some fall asleep well after mid­night, but the next day they may not get out of bed until din­ner, or even longer (if pos­si­ble) .

We are talk­ing about larks and owls, or rather about chrono­types — the char­ac­ters of dai­ly activ­i­ty that are char­ac­ter­is­tic of every per­son. Sci­en­tists began to think seri­ous­ly about this only at the end of the last cen­tu­ry. Until that time, every­thing was attrib­uted to lazi­ness and inabil­i­ty to plan their own regime of work and rest. So, who are owls, and who are larks?

Larks are peo­ple who:

    easily wake up no later than seven o’clock in the morning in a good mood and with an excellent appetite;
    go to bed no later than ten o’clock in the evening (if possible) and quickly fall asleep;
    they are excellently adapted to a typical working day, the peak of lark activity falls on the period from 8 to 13 and from 16 to 18 hours;
    hard to get used to the change of time zones, sleepless nights and sudden changes in the daily routine, and in general they have poor stress resistance.

Owls:

    use every opportunity to sleep a little longer in the morning, wake up inhibited, lethargic and in a bad mood;
    go to bed not earlier than midnight, fall asleep for a long time;
    easily adapt to shift work schedule, peak activity of owls from 13 to 14, from 18 to 20 and from 23 hours;
    better than larks adapt to new conditions and are psychologically stable.

There is anoth­er chrono­type — pigeons, which are a cross between an owl and a lark. They wake up around nine, are active through­out the work­ing day, and go to bed before mid­night.

Human sleep: useful habits that will help you fall asleep quickly

Human sleep: useful habits that will help you fall asleep quickly

It is hard­ly worth talk­ing about the dan­gers of the habit of lit­tle sleep. Doc­tors present a whole list of harm­ful effects of lack of sleep, which include: reduced immu­ni­ty, dete­ri­o­ra­tion in con­cen­tra­tion, mood, and much more. And no mat­ter what they say about Napoleon, who slept four hours a day and took Moscow, a nor­mal per­son still needs to sleep at least sev­en hours a day. But what if you can’t sleep at night? Here a per­son goes to bed at eleven o’clock in the evening, and at three in the morn­ing he tries to find out on the Inter­net how many years an ant lives? And the point here is not at all a lack of willpow­er. It’s just that sound sleep has many ene­mies:

    electric lighting

Elec­tric light is, of course, very good, but only thanks to it peo­ple have ceased to depend on the change of day and night. At night, street lights and the flick­er­ing light of a com­put­er mon­i­tor make it dif­fi­cult to fall asleep. But mela­tonin, a hor­mone that helps you fall asleep, is most active­ly pro­duced in the dark. There­fore, good black­out cur­tains in the bed­room are not a lux­u­ry, but a kind of sleep­ing pill.

Doc­tors strong­ly rec­om­mend an hour before bed­time to stop watch­ing news, action films and in gen­er­al every­thing that can stim­u­late the ner­vous sys­tem.

    extraneous noise

Of course, you can fall asleep to the mut­ter­ing of the TV or calm music. Only it will be more dif­fi­cult to get enough sleep, because back­ground noise acti­vates the brain, there­by reduc­ing the slow-wave sleep phase — the one that is need­ed for relax­ation and recov­ery.

A per­son­’s sleep will be stronger if there is fresh and cool air in the bed­room.

    No sleep mode

Sleep­ing at the same time every night is the rule our par­ents enforced so dili­gent­ly. And they were right — the body loves order. If a per­son goes to bed at the same time, he falls asleep with­out any prob­lems. And in old age, a con­stant sleep time also helps to pre­serve mem­o­ry.

Well, if all the annoy­ing fac­tors are elim­i­nat­ed, and the per­son still con­tin­ues to count sheep at night, you should con­tact a som­nol­o­gist. You can­not pre­scribe sleep­ing pills on your own.

By Yraa

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