What role does sleep play in human life? One of the most important! And there is no exaggeration in this. Underestimating the importance of sleep, many neglect this process, which is necessary for a person. But in vain. Sooner or later, lack of sleep affects the general condition of a person, the quality of his life and health. The state of weakness, weakness, fatigue, inhibited reaction, not the best appearance — the result of lack of sleep or poor quality sleep. Nothing can restore the body like a full, healthy sleep.
What happens to the body during sleep?
When a person sleeps, his body works hard. Scientists have proven that human immunity in the process of sleep greatly increases. Treatment of infectious diseases is much easier and faster when the patient gets enough sleep.
During sleep, hormones are activated.
It has a restorative and supportive effect on muscle and bone tissue.
The body produces it to facilitate the process of falling asleep and to control the rhythms of the body. At night, 80% of the daily requirement of melatonin is produced. A person who neglects proper sleep loses its most important protective properties. Melatonin provides protection against cancer, diseases of the gastrointestinal tract (including peptic ulcers), and obesity. In addition, melatonin is a strong antioxidant and can slow down aging. It is during sleep that sex hormones are produced.
When a person does not get enough sleep, the body increases the production of this hormone during the daytime. This disorder leads to elevated insulin levels and the onset of diabetes mellitus.
Used by the body during the day to combat stress. At night, its reserves must be replenished.
Does poor nutrition cause insomnia?
How and what a person eats directly affects the duration and quality of his sleep. Food needs to be controlled.
Some foods are high in tyramine. This substance activates the work of nerve impulses. Therefore, when a person eats such foods at night, his brain is in an overexcited state. Naturally, this does not contribute to good sleep. Do not eat spicy foods before bed, as well as salty and sour.
Coffee lovers are also unlikely to fall asleep. Coffee prevents the production of melatonin, which induces sleep in a person. In addition, coffee has strong psychoactive properties. Its diuretic effect also deprives a person of restful sleep.
The digestive system, like the rest of the body, needs rest at night. A heavy dinner shortly before bedtime deprives her of this rest, forcing her to work. This greatly affects a person’s ability to fall asleep. Eating less than three hours before bedtime, a person dooms himself to insomnia.
The foods that make up dinner are also of great importance. In the evening, you need to eat something that does not require long digestion. Food should be light. Fruits and vegetables are a great option. The use of meat products and other fatty foods for dinner should be minimized, and it is better to exclude completely.
If you put in order the mode and diet of your diet, then in most cases you can get rid of insomnia.
Drinking a cup of warm milk before going to bed will greatly facilitate the process of falling asleep. Tryptophan, contained in milk, calms the nervous system and helps to normalize sleep. The body converts it into melatonin.
Well strengthens the nerves, and, consequently, improves the quality of sleep, thiamine. It is found in pea and bean crops, buckwheat, nuts. With insomnia, you need to increase the intake of this substance in the body.
A little-known but very effective remedy for insomnia is lettuce. It is taken as a decoction.
You can improve the quality of sleep with the help of honey. It is better to dissolve it in warm water.
At what age do sleep problems most often appear?
As statistics show, sleep disturbance is present in a large number of people of completely different age categories. Babies, children of all ages, teens, adults, and the very elderly can all experience sleep problems of one kind or another.
For some, the problem is the process of falling asleep. A person feels severe discomfort, reacts to any, even the quietest sounds, cannot fall asleep for a very long time.
Others fall asleep normally, but they are tormented by problems already in the process of sleep. They sleep restlessly, often wake up, they have nightmares. Falling asleep after such awakenings is already much more difficult.
Many suffer from poor quality sleep. They do not wake up at night, but in the morning they feel tired and broken.
Elderly people often complain of insomnia. Age has a certain effect on the quality of sleep and its duration. With age, the production of the sleep hormone melatonin decreases significantly. The rest of the causes of insomnia in older people are the same as in people of other ages: diseases, bad habits, improper diet, etc. If a person leads an unhealthy lifestyle, does not take care of his health, then age does not matter.
Sleep problems during menopause are a concern for almost all women. With menopause, women’s sleep is affected by hormonal changes. A decrease in the level of sex hormones entails a strong decrease in the level of melatonin.
What should be the right rest?
Only a good night’s rest can help restore strength after an active daytime activity. When a person sleeps, his consciousness is turned off, the muscles are relaxed, the work of the respiratory and cardiac systems is slowed down.
To give the body a full rest, it is necessary to follow certain rules.
The sleeping room should be located in the quietest place and well ventilated, and the bed should not cause discomfort. The choice of the correct posture is of great importance. It depends on many factors and is chosen by each person individually.