Sleep is an integral part of everyone's life. A third of his life a person spends in a dream. This is the physiological need of every organism - to rest, gain strength and energy, look and feel good.
But with the modern pace of life, only 10% of people go to bed before 11 pm. After all, adults have a lot of tasks, obligations and goals that are set for this day, and often, not having time to do everything before the evening, we manage to finish it at night. The next day, due to lack of energy, we again do not have time to do everything, because the productivity of work is low, and so it turns out a vicious circle.
Symptoms and effects of chronic sleep deprivation
Polls have shown that 8 out of 10 people do not get enough sleep regularly. This significantly accelerates the aging process in the cells, in addition, the production of hunger hormones in the pituitary gland increases, which significantly affects appetite, increasing it several times. As a result of lack of sleep, a person quickly gains weight, it is already difficult for him to refuse an extra portion of food.
From lack of sleep, a person becomes irritable, his attentiveness and memory decrease, since the brain does not have time to rest at night and cannot cope with the tasks set during the day. Immunity decreases, the risk of ARVI increases. Outwardly, this person is easy to recognize: dark circles, swelling under the eyes, red eyes, dry lips, general lethargy.
It turned out that most car accidents happen on Mondays. This is associated with the fact that on weekends people go to bed late, do not get enough sleep, which reduces attentiveness and reaction speed. It is not uncommon for drivers to fall asleep at the wheel. And all this from constant lack of sleep.
How to get rid of lack of sleep? How not to fall into the clutches of insomnia? Read what mistakes you should not make.
Mistakes leading to sleep deprivation and insomnia
Random Sleep
There is an opinion about dividing people into "owls" and "larks". But this is only a myth. Man was created in such a way that his vigorous activity should be carried out during the day, and not at all at night. And for those people who call themselves owls, the biological rhythm is simply broken. All people are larks by nature.
Problem Solving
To get into the rhythm, you need to get up every day at about the same time. Set an alarm for the morning, even on weekends. Let it be hard at first, but then you will feel the result. And already in the evenings you will strive to go to bed earlier and earlier, because the human brain is “preparing for the next day” already in the evening. This happens when neurotransmitters are released, which form energy in the brain cells. This energy is intended for the next day, because the process takes place from 23.00 to 01.00. And if during these hours a person is still awake, he uses the generated energy, and the next day the person is lethargic, sleepy, weak, inattentive. Therefore, during these hours of the day, the body should already be sleeping, and the brain should accumulate energy and rest, so that tomorrow "not let down" the owner.
Incorrect sleep preparation
It's not strange that at first you can't sleep at all if you watch some thriller, science fiction, horror, news before going to bed, where there are only accidents and deaths. Such things leave negative impressions that disturb us. When a person watches TV or reads before bed, his brain is very active. And then at one moment the light turns off, you try to fall asleep immediately. But, alas, this often does not work out.
Where better to take a walk in the fresh air in the evening, drink warm herbal tea, take a contrast shower and, lying in a soft comfortable bed, fall asleep.
How to get ready for bed?
For healthy sleep, the temperature in the bedroom should not be higher than 19 0 C, then the body under the covers will be warm and comfortable, and the head will be slightly cooled, which positively affects well-being. The blanket should be warm enough for you, but not heavy. Many people have noticed that if you put a pillow in some cool place (balcony, window sill) before going to bed, then you can fall asleep on it much easier, more pleasant and faster.
Make sure that there are no flashing objects in the room (mobile phones on charge, TV). Do not eat before going to bed, it is better to drink a glass of water with a spoonful of honey.
Waking up at the wrong time
Probably everyone has noticed that in the morning, shortly before the time for which the alarm clock is set, we sometimes wake up with a pleasant feeling of pleasure from sleep. But, instead of getting up and starting an active day, we lie further, because the alarm clock is still silent. And then it's very hard to get up. Then there is a very unpleasant feeling of lethargy and weakness.
Problem Solving
Don't neglect the signals of your body, but listen to them, because in this way our body tells us that we are ready for action, and we no longer need rest.
The time that you have in the morning can be spent to your advantage: morning exercises, showers, self-education, cooking a delicious breakfast.
Following these simple tips, you can once and for all get rid of insomnia and lack of sleep. A surge of vitality, beauty and freshness of appearance will be noticeable not only to you, but also to your loved ones.
Add a comment