Life can be so exciting, so complex or so full of events that sleep sometimes seems like a waste of time. We are forced to go to work at dawn, to work almost before sunset, and then we run to dinner with friends, barely having time to brush our teeth (and forgetting even about dental floss), and then fall into bed. We are terribly jealous of people who claim that they “have” four hours of sleep per day, believing that they are stronger than us. A small amount of sleep seems to us the key to success. In fact, all this is complete nonsense.
Sleep is not a brief pause for recharging the batteries between episodes of “real life”. It is necessary for all systems of our body, and if we sleep is not enough, all life as a whole very quickly becomes a terrible dream.
Necessity of sleep
Scientists believe that an adult needs an average of 7-9 hours of sleep each night. If you do not sleep regularly, it affects all areas of your life – from how you drive to working ability. The body and the brain need enough time to renew energy reserves, restore muscles, process information (it’s not without reason that they say “the morning of the night of the muddies” – after sleep many problems become more understandable) and stabilize the mood and appetite.
Lack of sleep leads to the fact that the immune system produces fewer antibodies, so the risk of getting sick increases. In general, when there is a lack of sleep, everything deteriorates from the stress level to the blood pressure. So why are you up until one in the morning sitting in social networks or watching another movie? Go to bed immediately!
Rules of sound sleep
♦ Stick to a strict sleep schedule – if possible, even on weekends.
♦ Do it regularly, but finish it no later than two hours before bedtime. Physical activity raises body temperature and invigorates, which does not contribute to a sound sleep.
♦ The bedroom should be quiet, dark and cool.
♦ Avoid in the evenings things that require intense mental work – from checking accounts to algebra classes.
♦ Create the habit of regularly arranging yourself in the evenings for relaxation – take a bath, read, just relax or meditate.
♦ Avoid bright lighting during sleep. For neurons that control our sleep and wake cycle, light means the need to wake up.
♦ Be sure to choose a comfortable supporting mattress (usually their shelf life is ten years) and comfortable hypoallergenic pillows (in most stores you can pick up pillows that do not cause allergies at affordable prices).
♦ In the bedroom you can only sleep and have sex. Do not do work in bed and do not watch TV if you have another place for it. And take away from the eyes all that makes you think – bills, unfinished work and hours.
♦ Do not eat or drink for at least 2 to 3 hours before bedtime. Heavy food can cause discomfort, acute – heartburn, and excess fluid in the body will cause you to constantly jump up at night.
Sleep and monthly cycle
The ebb and flow of hormones during the monthly cycle can also affect sleep. During ovulation, the level of progesterone in the body rises, which sometimes causes drowsiness. Then it drops sharply, which can cause insomnia. Almost half of women report sleep difficulties during menstruation due to bloating. Associated with PMS stress, mood swings and various pains and spasms also affect sleep. Therefore, during menstruation, be especially careful about sleeping conditions to minimize possible interference.
If you follow our advice, you will forget what insomnia is, and enjoy a full healthy sleep.