It’s no secret that a per­son spends a third of the day sleep­ing. It seems that this is so much, because how much could be done in this time! How­ev­er, sleep is essen­tial for the body, and if it is com­plete­ly absent with­in 7–10 days, a fatal out­come can occur. When is the best time to go to sleep and what is the ide­al time to go to bed?

The benefits of sleep for the body

The benefits of sleep for the body

How does a per­son­’s sleep affect his health? Dur­ing a night’s rest, the body is restored: the nec­es­sary sub­stances are accu­mu­lat­ed, amino acids are syn­the­sized, regen­er­a­tion process­es are pro­duced, soma­totrop­ic and oth­er hor­mones are pro­duced. Dur­ing sleep, immu­ni­ty nor­mal­izes, but the most impor­tant process­es occur in the brain. At night, this “com­put­er” is engaged in the analy­sis and pro­cess­ing of the infor­ma­tion received dur­ing the day, lay­ing it out on the “shelves”, form­ing a pro­gram of future behav­ior in accor­dance with the acquired knowl­edge and skills.

To deprive your­self of sleep means to dis­rupt all bio­log­i­cal process­es in the body, and this is fraught with a vari­ety of unpleas­ant con­se­quences. So, sci­en­tists from the Depart­ment of Psy­chobi­ol­o­gy, Uni­ver­si­dade Fed­er­al (Brazil) found that even with a par­tial restric­tion of sleep time by about a quar­ter, a per­son becomes drowsy, his reac­tion speed slows down, con­cen­tra­tion of atten­tion decreas­es. There­fore, sleep can­not be neglect­ed, but how to under­stand when it is bet­ter to go to bed?

Ideal time to sleep

Accord­ing to the famous pro­fes­sor and TV pre­sen­ter Ele­na Maly­she­va, it is best to go to bed at 21:30. It will take about half an hour to fall asleep, and at 22:00 the dream itself will begin direct­ly. This is the per­fect time to relax. The pro­fes­sor believes that the main bio­log­i­cal process­es for restor­ing the body occur from 22:00 to 00:00 and it is impos­si­ble to replace this time with anoth­er, that is, it is impos­si­ble to “get” in the morn­ing or with the help of day­time sleep.

As for the dura­tion, every­one has their own, but on aver­age it is 8 hours. Napoleon slept only 3–4 hours a day, and Edi­son was inter­rupt­ed for a short rest, but many times, which allowed him to feel vig­or­ous and full of ener­gy. Yes, there are peo­ple who need 10–12 hours to ful­ly recov­er and recharge, but the vast major­i­ty need an 8‑hour night’s rest.

How to train yourself to go to bed on time?

How to train yourself to go to bed on time?

Now it’s clear when it’s bet­ter to sleep, but not every­one man­ages to go to bed at 21:30. Some­one else is engaged in house­hold chores, and some­one takes a phone or tablet to bed, which experts cat­e­gor­i­cal­ly advise against doing. Thus, sci­en­tists from the Depart­ment of Med­ical sta­tis­tics and Epi­demi­ol­o­gy, School of Pub­lic Health, Sun Yat-sen Uni­ver­si­ty (Guangzhou, Chi­na) found that the time spent in front of the screen of an elec­tron­ic gad­get reduces sleep dura­tion and exac­er­bates depres­sive symp­toms, which is espe­cial­ly true for chil­dren and chil­dren. teenagers.

This is not sur­pris­ing, because the sleep hor­mone mela­tonin is pro­duced only in the dark, so it is not rec­om­mend­ed to fall asleep under the TV or sleep with the light. In gen­er­al, experts advise devel­op­ing the habit of going to bed at the same time, and to make it eas­i­er to fol­low it, accom­pa­ny it with a cer­tain rit­u­al. For exam­ple, make it a rule to take a show­er, do light exer­cis­es, drink a glass of kefir and go to bed. Do not for­get to ven­ti­late the room before going to bed and always try to sleep in a cool, not stuffy heat­ed room. All these rec­om­men­da­tions will help to estab­lish a sleep and rest reg­i­men.

By Yraa

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