Today, adults and children living in big cities suffer from lack of sleep. Among the main causes of chronic sleep deprivation, scientists name the widespread use of artificial lighting devices, which allow extending daylight hours without the need to follow natural biological rhythms. If we add to this the need to spend a lot of time at work and on the road from home to the office and back, then there is very little time left for sleep. Lack of sleep leads to a decrease in performance and the development of many physical and mental diseases.
Sleep deprivation is a major problem in urban areas.
Sleep time for an adult is 7–9 hours. But modern people sleep much less, especially if they return late from work, and at the same time devote the remaining time to communicating with family, checking school homework from children or reading information on the Internet. There is less time for sleep, which cannot but affect the state of human health.
Many have heard about famous people who slept 2 hours a day, and this causes admiration and a desire to repeat their “feat”. But individual geniuses are only exceptions to the rule. Most people need more hours of sleep. Many residents of large cities are prone to stress, which is often accompanied by insomnia, frequent nocturnal awakenings or hypersomnia. As a result of a violation of the daily routine, a person feels overwhelmed and constantly tired.
Chronic lack of sleep leads to the development of many diseases. Obesity, hypertension, diseases of the heart and blood vessels, frequent colds — this is not a complete list of problems caused by the inability of the body to recover during a night’s rest. Even one sleepless night can have a negative impact on the psyche of a person and his loved ones.
Causes of lack of sleep: bad habits and more
One of the most common sleep disorders is insomnia. It is characterized by a decrease in the quality of night rest, frequent waking up and obsessive thoughts that occur at night. Among the main causes of insomnia are bad habits, stress, anxiety or improper organization of the bed.
The list of bad habits that negatively affect the quality and duration of night rest has been expanded by reading information on mobile devices, watching TV and playing computer games. Many people prefer to fall asleep to the muffled sound of a television program, but they cannot sleep through the whole night, because the flickering of the screen has a negative effect on the nervous system. Disturbing news or negative information significantly reduces the quality of a night’s rest.
Contrary to popular belief, alcoholic beverages do not contribute to quality sleep. Despite the fact that they have a sedative effect on the nervous system and a person can quickly fall asleep, the quality of rest will be unsatisfactory. In addition, alcohol is a depressant that reduces performance and productivity.
People sleep poorly, often experiencing anxiety, prone to stress and nervous tension, which inevitably accompanies residents of large cities. As a result of lack of sleep, people develop bad habits as a way to relieve nervous tension — the abuse of alcoholic beverages, tobacco, and junk food. The desire to fill the lack of energy with the help of food leads to excess weight, and then to obesity. People who sleep less than 7 hours are prone to frequent colds and infectious diseases.
Correction of the daily routine is an integral part of many programs to maintain a healthy lifestyle. People in a state of chronic stress, with neurosis or other mental disorders, it is recommended to sleep enough hours. This is necessary to restore strength and improve overall well-being.
Getting enough sleep is part of a healthy lifestyle
A healthy lifestyle includes not only a balanced diet and physical activity, but also compliance with the rules of night rest. It is on these important factors that the working capacity of adults, the academic performance of children and the high quality of life depend. Therefore, it is necessary to adjust the regime of the day and the conditions of night rest.
The first important condition for quality sleep is the refusal to watch TV, use mobile devices and computer games no later than half an hour before the expected time of falling asleep. Getting new information stimulates brain activity, and lively discussions have an exciting effect on the nervous system and make it difficult to fall asleep. Therefore, timely refusal to use electronic devices should become a good habit.
Not only children, but also adults need a ritual of falling asleep. This may include taking a short walk, taking a relaxing bath, listening to relaxing music, or doing any other sleep-promoting activity. Before starting a night’s rest, you should not overeat, as this may adversely affect its quality.
The sleeping place must also be organized correctly, in accordance with the age of the person and his characteristics. The bed should be replaced if resting on it causes any inconvenience. The mattress and pillow should be selected taking into account the anatomical features of the person. The air temperature in the bedroom should not exceed 18–25 degrees.
A healthy lifestyle depends on the observance of the daily routine. To get good sleep, you need to go to bed and wake up at the same time. Therefore, it is necessary to abandon actions that prevent you from falling asleep properly. The whole family must follow the rules of night rest, since productivity in work and study, the state of physical and mental health directly depend on its quality. Normalizing the daily routine will help solve many existing problems and avoid new ones.