2023-08-05 17:40:58
If you rarely experience insomnia, this is not a cause for concern. But what to do when sleep problems began to destroy your health and affect your mood? There are simple but effective ways.
Almost half of Russians experience some kind of sleep problem. Sometimes insomnia and frequent awakenings at night require medical attention, but in most cases the problems can be corrected by adjusting the regimen and observing sleep hygiene. Many people know the basic rules: go to bed at the same time, do not use gadgets before bedtime, be physically active during the day, do not overeat at night.
Candidate of Medical Sciences, neurologist of the laboratory “Hemotest” Ekaterina Demyanovskaya told “Dr. Peter” regarding four habits that are little known, but nonetheless will help establish healthy sleep.
Without sleep we won’t survive
Although the world has recorded records for lack of sleep for 7-10 days, but for most people, complete sleep deprivation is a disaster that can even lead to death. The body physically needs a good rest at night in order to recover and unload the nervous system. During sleep, metabolism, hormonal metabolism, brain activity change, the processes of “self-purification” and archiving of the information received, regeneration of damaged neurons are launched.
When a person is deprived of proper sleep, the consequences are quite serious.
If you do not sleep for a day, attention is scattered, efficiency decreases, malaise occurs. A person who cannot fully sleep at night looks worse, is under stress, his pressure fluctuates, digestion suffers, and the emotional background is disturbed. How to get back a good rest?
1. Keep a diary
Most often, stress, increased anxiety, obsessive thoughts that a person scrolls in his head before going to bed interfere with sleep. In this case, keeping a diary can be helpful. Before going to bed, you need to entrust the paper with all the negativity that has accumulated during the day, and also write regarding good events so as not to dwell on the bad.
In addition, you should spend a few minutes planning for tomorrow. This will help you not to forget anything and give you the feeling that the near future is more predictable and controllable. In addition, communication with the diary will help to distract from gadgets that are not recommended to be used before going to bed.
12 foods that can kill you (and you did not suspect) – in our gallery:
2. Exercise “relaxation-tension”
One of the simplest relaxation techniques that each of us can practice. Lying in bed with the lights off, it is necessary to tense and relax in turn certain parts of the body in the direction from the periphery to the center. First, tightly clench your fists, tighten your forearms, count to 5 or 10, then relax. Similarly, they tense and relax the shoulders, neck, feet, calves, hips, abs, back muscles.
This exercise takes a little time, but it allows you to remove the clamps in the body that are invisible to the mind and fall asleep faster.
3. Explore your own mode
It is believed that the average adult needs 7-8 hours of sleep. But this indicator is very individual. Someone gets enough sleep in 6 hours, and for someone, a seven-hour night’s rest will cause chronic sleep deprivation. In order to understand when it is better to fall asleep and wake up, it is worth studying your daily routine and determining at what time it is most comfortable to go to bed and wake up.
Of course, the work and life schedule of households affect the regimen of any person, but shifting sleep even for half an hour in one direction or another can improve its quality. To study the features of a night’s rest, you do not need to buy gadgets that record the phases of sleep and body movement – it is enough to keep a sleep diary for a couple of weeks during the holidays and experiment with the mode and duration of night rest.
4. Sleep mask
Melatonin, the sleep hormone, is produced only in the dark. Light sources, even if not too bright, interfere with the normal synthesis of the hormone and prevent falling asleep. Moreover, even light indicators on household appliances, such as a red eye on a TV or a backlight in an electronic clock, can be an irritating factor for consciousness. If it is not possible to get rid of these irritants in the bedroom, it is recommended to use a sleep mask.
It creates a feeling of complete darkness for the brain and adjusts to the production of sleep hormone, which allows you to better relax, sleep better. It is only important that the sleep mask itself is comfortable.
See also: Why sleeping more than normal is dangerous?
10 simple ways to keep your brain young – learn regarding them from the video:
Found an error? Select it and press Ctrl+Enter.
1691267440
#neurologist #called #unexpected #habits #put #sleep #sleeping #pills
