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Sleep improves memory, reduces the effects of stress, and improves physical and mental health.
Myths about sleep
- On the Internet, a table of the dependence of sleep time on the time of day walks. The authors claim that sleep from 7 to 8 pm is equivalent to seven hours of sleep, and sleep from 5 to 6 am is equivalent to one minute. It is a myth. The sleep of a healthy person is 7-8 hours. Modern somnologists say that you can lie down after midnight. But not all doctors agree with them and suggest going to bed before 23:00.
- Do owls and larks exist? Yes. What the people call “owl” and “lark”, scientists designate as a chronotype. It is determined by genetics, does not depend on the change of day and night, determines performance, and can change throughout life.
So owls (evening type) can wake up early if necessary, but the activity will be felt later. If they are free to choose the mode themselves, then they will lie down after midnight or late in the evening, and wake up much later than sunrise.
Larks (morning type) feel very tired by the end of the working day. Their main activity falls on the morning hours, so they get up early, just like they go to bed.
Some facts about sleep
1. Along with the chronotype, there is the concept of the circadian rhythm. This is the biological clock of the body, and it depends on sunlight, age, degree of fatigue and other factors. That is why it is more difficult to wake up in the morning in winter, and easier in summer.
2. Sleep deprivation is just as bad as too much sleep. The exception is the period of illness, stress and severe fatigue.
3. A somnologist is a doctor who helps to establish a healthy sleep, most often without medication.
What will help you sleep well
1. The regime of the day and going to bed. Go to bed and wake up at the same time.
2. Comfortable mattress and pillow.
3. Light. During the day, it is important to be in daylight as often as possible, and at night to ensure the darkness in the room. Blackout curtains or a sleep mask will help. Earplugs will save you from extraneous sounds. The temperature in the room should be optimal for you, before going to bed it needs to be ventilated.
4. Physical activity and walks contribute to sound sleep.
5. Many doctors suggest avoiding daytime sleep. The exceptions are people who work in shifts, children, the elderly and the sick.
6. The rule of conduct in bed. It is not recommended to work or eat in it in order to create a clear association with sleep.
7. Refusal to eat cheese for 2-3 hours before bedtime.
8. Rituals before going to bed. Half an hour before bedtime, do the same actions: warm tea, evening shower, hygiene.
9. An hour before bedtime, you should stop watching TV, screen light from your phone or computer monitor, stimulants (coffee, cigarettes, alcohol).