Sleeping properly is the healthiest habit that makes the morning better, the day kinder, and the evening more varied!
The need to sleep in humans is genetically fixed. In order to get a good night’s sleep, you need 6-8 hours a day. In youth, the body easily compensates for the lack of sleep, but this is not a reason to regularly subject yourself to the torture of insomnia. Sooner or later, the lack of a night’s rest will have repercussions on your health. For example, lack of sleep correlates with the risk of diabetes, gastritis, bronchial asthma, heart disease, obesity and depression.
During a night’s rest, the brain performs a complete diagnosis of the body, controls the accumulation of energy, repairs damage to cells and organs. While we are enjoying our dreams, all the information received during the day is processed in the head and a program of actions for the future is formed. To get the most out of a night of inactivity in bed, observe sleep hygiene.
Cold and Restful
Sound sleep rejuvenates the body and alleviates aging, especially if you sleep at 18-22 degrees Celsius. A little body cooling is an element of physiological falling asleep. So, take a cool shower and air out the room before going to bed. If you are suffering from insomnia, throw back the blanket and give yourself a little chill. Once you have covered yourself up and warmed yourself, you will quickly fall asleep.
Taking work to bed or strategizing under the covers is a lost cause. Thoughts swarming in your head will roll you from side to side for a long time. So that going to bed doesn’t seem like torture, leave all the mental work outside the bedroom doorstep. Even if you want to place bets on a sportsbook website at 11 pm, it’s better to leave this activity for your morning. The change from intellectual work to physical is the best way to clear your head of unnecessary information. Only it is necessary to finish the evening activity no later than 2 hours before going to bed.
Go to Bed at the Alarm Clock
If you go to bed at a constant time day after day, leaving yourself enough time to rest, then the need for an alarm clock in the morning will disappear. The brain will learn to wake up without vibration or music. It’s proven that the level of brain activity in all people decreases in the evening, and after passing through the minimum – “sleep gate”, it increases by the morning. If you overdo the first sleep, it will be difficult to fall asleep later, in spite of fatigue. The habit of staying up past midnight, and on weekends sleeping until lunchtime disrupts the internal clock and upsets biorhythms.
Siesta for Workaholics
If getting more than six hours of sleep at night is a luxury for you, consider getting thirty minutes of sleep in the afternoon. Greeks at the Athens University School of Medicine claim that a half-hour siesta in working men reduces the risk of heart attack by 67 percent. But remember that a long day’s rest, leads to insomnia in the evening, because the need for sleep depends almost linearly on the length of the preceding active period. Athenians confirmed that for those who get a full night’s sleep, daytime sleep is of little benefit.
During the night, a person who snores has repeated attacks of suffocation, lasting from a few seconds to 3 minutes. Position on the side, elevated head end of the bed, refusal of smoking and alcohol at night will help to get rid of snoring and improve sleep. If there is something to lose, it is worth losing 10% of body weight – breathing during sleep will improve by 50%.
A 24-hour sleep deprivation is equivalent to a mild degree of intoxication in terms of its effect on concentration. Remember this fact when getting behind the wheel after another deadline or exam.