Sleep is a vital need of the body. What to do before bed to avoid difficulty falling asleep? Healthyinfo talks about what processes in the body occur during sleep, how to make sleep deep and full to restore strength and energy.
Sleep is a complex physiological process that is vital for a person. During sleep, a person restores his strength, and the brain analyzes and processes the information received during the day.
The recommended average sleep time is eight hours a night, which is the amount of time your body needs to recover. You should go to bed at about the same time every day. This will help form a reflex, and difficulty falling asleep will be much less common.
The most useful is sleep from twenty-two in the evening to two in the morning. This is due to the production of melatonin, a hormone that is responsible for the restoration of body cells, adaptation to external factors, affects the functioning of the immune and cardiovascular systems, regulates blood pressure, and also has antioxidant properties.
The alternation of daily biorhythms — the change of day and night — is necessary for the correct functioning of the whole organism, both men and women. During the night period, many hormones are produced and fluid is distributed throughout the body. Waking up at night can lead to reproductive dysfunction in women, anovulatory cycles, and difficulty conceiving a child.
A newborn baby spends most of the day sleeping. So, a newborn sleeps about twenty hours a day. Gradually, as the child develops, the duration of sleep is reduced.
Lack or lack of sleep can cause an increase in blood pressure, which is why people who do not restore their body’s strength enough have an increased risk of developing complications in the form of cerebral strokes.
To normalize sleep and fight insomnia, it is recommended to perform the same ritual of actions before going to bed, for example, brush your teeth, take a shower. Reading a book before going to bed allows you to “unload” the brain, set up the body for a night’s sleep.
You should ventilate the room before going to bed. The influx of fresh air will allow you to fully restore strength, reduce the risk of headaches after waking up. In conditions of sufficient supply of oxygen, one sleeps much better, sleep is deeper — the phase of deep sleep lengthens. That is why in nature, outside the city, people get better sleep and feel cheerful, full of strength for new achievements.
In the room where a person is going to go to bed, it is necessary to create pitch darkness. The slightest penetration of light into the room will disrupt the production of melatonin. For this, blackout curtains and blinds, as well as bandages for sleeping, are suitable.
After sleep, you should drink a glass of water in order to start the processes in the gastrointestinal tract, to fill the body’s needs.
Waking up is a special kind of stress for the body, therefore, in order to reduce overstrain after sleep, it is not recommended to immediately turn on mobile phones, check mail and listen to the news. Relaxing music and soft daylight will make awakening as comfortable as possible.
Loud sounds of the alarm clock cause an increase in heart rate (tachycardia), stress hormones are released into the blood. The melody of the alarm clock must be chosen so that it gently awakens the person.
Morning exercises after sleeping in bed will prepare the body for a new day, fill it with strength and energy, and have a tonic effect on a person.
Benefits of naps for kids and adults
Sleeping during the daytime can be both beneficial and harmful to the body. The baby needs daytime sleep to replenish energy for life.
Adults may experience headaches after daytime sleep. During the day, the level of cortisol in the body is kept at a high level. Sleeping during the day can make it difficult to fall asleep at night.
It has been proven that fifteen minutes of sleep during the day, when there is a need for it and a person feels an irresistible desire to sleep, is able to restore energy, switch consciousness, and a person with renewed vigor and greater productivity will get to work.
Lack of sleep
Lack of sleep has a number of negative consequences for the body and affects the following points.
Deterioration of cognitive properties.
Thought processes slow down. As practice shows, it takes more time and effort to solve the same problem when a person does not get enough sleep, compared to when he gets enough sleep. Memory also suffers — part of the memories begins to be “erased”.
Lack of sleep releases a substance called ghrelin, which stimulates appetite. A tired brain sends signals to replenish its energy needs for activity. The result is overweight and obesity.
Fall of immunity.
During sleep, cells of the immune system are produced that are responsible for protecting the body from the effects of viruses and bacteria in the external environment. The chance of getting sick with lack of sleep becomes almost three times higher.
Addiction to bad habits.
Some people try to compensate for their lack of sleep with bad habits. Alcohol and tobacco products are psychostimulants, having a stimulating effect on the central nervous system (CNS). When the body is in motion and the hands are busy with tobacco products, this method seems to be effective. However, it is not. It should be remembered that addiction to bad habits entails irreversible health consequences, including degenerative changes in the central nervous system.
Sleep disorders trigger the aging process at the cellular level — the body is working for wear and tear. The skin becomes pale, earthy, dark circles appear under the eyes.
When a person experiences a lack of sleep, the motivation to move and achieve goals is lost. All the needs of the body are directed to one thing — sleep.
Lack of sleep itself is stressful for the body. In addition, a person’s reaction to external stimuli, surrounding people and life situations in conditions of lack of sleep is exacerbated. Sleep deprivation leads to the production of the stress hormone (cortisol). Any, even minor irritation, can cause an excessive reaction in the form of a bad mood and tears.
Normalization of sleep is the key to restoring energy and human health.