A person needs to sleep in order to. How many hours does healthy sleep last? When you need to go to bed time intervals in which the body rests more

12 pillars of health and longevity

Lack of sleep at night reduces memory, promotes depression, weakens the immune system, increases the risk of second-level diabetes and other diseases.

Lack of sleep accelerates the aging of the body, so the night's sleep should be healthy and sufficient.

The optimal sleep for a person is 7-9 hours. It is very important when you fall asleep and when you wake up. Waking at night is a gross violation of the regime of life.

Elderly people who have poor health, whose body is weakened by alcoholism, illness, excessive physical and mental stress, are recommended to take an afternoon nap, especially in the summer months.

In good health, sleeping during the day is not recommended, as this can lead to the accumulation of mucus and then to its movement, which is accompanied by weight gain, swelling, headaches, depression and frequent colds.

Constant drowsiness is characteristic of excess mucus in the body. To get rid of it, emetic drugs, fasting are used. Insomnia is very harmful to your health. And in order to sleep at night, you must be awake during the day.

Try to relax before going to bed. Mentally analyze the events of the past day and think about plans for the next day.

Adjust your sleep. Some researchers equate one hour of sleep before midnight to two hours after midnight. Therefore, try to adjust your regimen so that you go to bed a few hours before midnight and preferably at the same time.

Let your body rest. If it so happened that you didn’t have to sleep at night, go to bed the next day on an empty stomach and sleep half the time you wake up at night.

Don't eat sweets at night because they contribute to insomnia.

Eat foods that promote good sleep. In case of poor sleep, it is recommended to use lactic acid products, hot milk, soups, cottage cheese in the diet. It is also good to rub cosmetic oil into the scalp and body.

The 7 Best Foods to Calm the Nervous System and Promote a Great Night's Rest:

Low fat popcorn (popcorn)	Eat popcorn half an hour before bedtime. The carbohydrates it contains stimulate the production of serotonin, a neurochemical that gives a feeling of relaxation.
Oatmeal with banana slices	The hormone melatonin activates sleep, but stress or excitement interferes with its release. Calm your mind, your emotions, eat a bowl of oatmeal with banana slices, which is rich in melatonin.
A cup of yogurt with two tablespoons of mixed nuts	Yogurt is one of the best food sources of lysine, and nuts are high in arginine. Since both products contain a protein that promotes calming, eat this mixture a few hours before bedtime (or in the afternoon, before a big event at work). This will reduce residual evening stress and allow you to fall asleep faster.
Hill of sesame	Sesame seeds (sesame) are one of the best natural sources of tryptophan, the sleep-inducing amino acid. Remember that foods that contain animal protein (such as chicken) reduce the effect of tryptophan.
A handful of drying	Bagels are a source of carbohydrates that cause drowsiness. Because they are also low in calories and fat, they do not contribute to weight gain or indigestion.
Glass of natural cherry juice	Cherry juice contains carbohydrates that produce serotonin, which helps to relax. Drink juice an hour before bedtime if you feel a boost in energy from sugary foods. Cherry juice will help you sleep peacefully and stabilize your blood sugar levels.
Sweet (bulgarian) pepper	Sweet peppers contain more vitamin C than other vegetables or fruits. Vitamin C reduces the production of cortisol, a hormone released during times of stress.

Help of phytocomplexes

• Recommended regimens for taking phytocomplexes in solving sleep problems.

In recent years, a lot of people suffer from chronic fatigue syndrome. This disease occurs predominantly among adults. Symptoms of the disease: minor mental disorders, general fatigue, fatigue, which is accompanied by sleep disturbance, weakness, deterioration of attention, memory and performance. Among the main causes of this disease are daily stress, intoxication of the body.

• a - eliminates chronic fatigue, increases physical activity, endurance, performance, normalizes the functioning of the nervous system, improves immunity, replenishes nutritional deficiencies.
• - anti-stress complex, improves sleep, has an anti-stress and calming effect, normalizes the functioning of the cardiovascular system, compensates for nutritional deficiencies.

Kalinov Yury Dmitrievich

Reading time: 4 minutes

How to create conditions for good sleep

A healthy lifestyle is conducive to sound healthy sleep. To never experience insomnia, follow the tips listed below.

1. Wake up every day (even on holidays and weekends) at the same time, and fall asleep at the same hour.
2. Don't sleep during the day.
3. Do not smoke or drink alcohol, especially 2-3 hours before bedtime.
4. Do not take drugs psychostimulating his actions.
5. Do not consume caffeinated products 6-8 hours before sleep. Such products are chocolate, coffee, tea, Coca-Cola.
6. Do not eat if there are 2-3 hours left before bedtime. But falling asleep with an empty stomach is also not the best option.
7. Exercise is good for your health and has a positive effect on the quality of sleep. The optimal time for training is no later than one and a half hours before a night's rest, the optimal frequency and duration are 3-4 times a week for 30-60 minutes.
8. Create and follow a “sleep ritual”: Do the same things before bed every day, like listening to your favorite music or taking a bath.

Healthy sleep of a person affects not only his well-being and appearance, but also creativity, logical thinking, decision-making, speed, concentration, memory, perception, ability to assimilate new information, interaction with the environment and even the immune system.

For high efficiency in work, regular success, you need to get enough sleep. Yes, that's exactly what it is. For example, many famous geniuses of all time were noted for short sleep, but, as a rule, did not live long.

In addition, the issue of sleep duration is individual. Therefore, it is best to follow the prompts of your own biological clock, as well as adhere to the basic rules of sleep hygiene.

Impact on life

Sleeping on weekends

The issue of compensating for lack of sleep during the working week with long sleep on weekends has been studied in scientific circles. Swedish scientists have found that the risk of early death in people who sleep less than 5 hours on workdays, but sleep off on weekends, does not exceed that of people who get enough sleep every day. However, studies by American scientists have shown that blood pressure, cholesterol levels and other important indicators of the body turned out to be worse in those who slept on weekends, and did not sleep the prescribed 7-8 hours throughout the week. In addition, sleeping on the weekends can lead to insomnia, since getting up late does not contribute to the subsequent necessary falling asleep at the usual time.

Different sleep duration on workdays and weekends provokes obesity, headache, chronic fatigue, increases the risk of developing cardiovascular diseases, the likelihood of strokes and heart attacks. For example, regarding obesity, it is noted that many metabolic processes are subject to a daily rhythm and normal sleep is important for them. Sleep disturbances lead to an increase in the level of ghrelin (hunger hormone) in the body and a decrease in the level of leptin (a marker of energy abundance) - a person unconsciously increases appetite. This has been tested in laboratory studies in both animals and humans: chronic lack of sleep leads to increased appetite, an increase in total calorie intake per day and excess weight.

sleep deprivation

Sleep deprivation is a very difficult ordeal. Within a few days, a person's consciousness loses clarity, he experiences an irresistible desire to fall asleep, periodically "falls" into a borderline state with confused consciousness. This method of psychological pressure is used during interrogations and is regarded as sophisticated torture.

Labor productivity

According to studies, the number of hours of sleep during the night greatly affects the productivity of work both during the day and in the long run. Sleep deprivation during the night leads to cognitive impairment. Daily lack of sleep leads to a decrease in labor productivity accumulated with each subsequent day. With a normal number of hours of full night sleep (7-8 hours), daily labor productivity remains at a high and approximately the same level.

The effects of fragmented and poor-quality sleep are indistinguishable from lack of sleep. According to research conducted by Professor Michael Bonnet in 1987, the effect of playing a sound of a certain key every 2-3 minutes during sleep is comparable to a complete lack of sleep. The effect persisted both during periodic awakening of the experimental subject and during prolonged sleep with a reaction in the form of a change in the activity of the brain electroencephalogram.

Healthy sleep rules

Sleep is essential for good health. If a person always falls asleep and wakes up at the same time throughout the week, then his body becomes more resilient and healthy. Follow your routine even on weekends, do not try to sleep more today or go to bed later - set your own internal clock. Clearly follow the sleep regimen, then insomnia will pass you by. We have established a sleep pattern - consider that you will not have problems falling asleep at night, and you can always wake up in the morning easily and quickly!

Also, fresh air will be a huge benefit for healthy and good sleep. Ventilate the room before going to bed. So you can relax, calm your mind, charge your brain with fresh air. After all, while a person is sleeping, his brain is actively working, processing all the information that he managed to receive during the day. A stuffy room can even lead to breathing problems, not to mention the inability to fully relax and fall asleep. Therefore, always strive to ensure that the bedroom is filled with fresh air. And if you yourself begin to take evening walks in a nearby park, then your sleep will be very strong, healthy. Clean air gives the human body only benefits and excellent health.

How and on what you sleep is also of great importance. You must be comfortable! Uncomfortable old pillows make your neck and back tense, and this does nothing to help you sleep soundly. A sagging and creaky mattress will only distract from sleep. And a blanket that is not suitable in length can completely deprive you of the hope of falling asleep, because you will be constantly cold or hot. So be careful what you sleep on. Buy a good new pillow, take care of quality bed linen.

It is better to give preference to natural materials. After all, synthetic fabrics are more likely to cause allergies.

Pay attention to what you sleep in bed. It must be either linen or cotton.

Nothing should press, tighten, interfere. A loose cotton T-shirt or pajamas are the best option. And do not forget that all linen should be washed at least once a week. And if you want to prolong the cleanliness of your hairstyle and get rid of pimples on your face, then change pillowcases more often - 2-3 times a week.

The benefits of sleep for humans

Sleep is not always complete, both night awakenings and superficial dreams often occur. But no matter how complex the reasons for disturbing healthy sleep are, sleep is vital for every person, like the sun, air and water. It's so laid down by nature. Even trees and grasses hibernate, getting rid of leaves and dried grass, they begin their rest. Everyone needs to sleep, all human life constantly passes in the alternation of wakefulness and sleep.

Healthy sleep is very important, it is accompanied by many vital processes, including self-healing. For example, only under the condition of sufficient and sound sleep, metabolism improves, blood pressure normalizes, the basic systems of the body are formed, and the chemical and emotional reserves of cells are restored.

It has long been observed that after a good night's sleep, many people's mood improves, people feel more cheerful than usual. At night, a person rests, everything is “arranged in order” in his head, and in the morning fresh thoughts and ideas come to solve certain problems that he could not find an answer to during the day. In this case, the phrase “Morning is wiser than evening” is recalled.

In addition, good sleep helps to accelerate the treatment of diseases and wound healing. It goes away most quickly during non-REM sleep. Also during sleep, growth hormones are produced in large quantities and cells are renewed. That is why a person who always gets enough sleep looks much better than his peers. Skin looks firmer, fresher and more radiant. There are no circles under the eyes.

How much sleep do you need

Normally, an adult should sleep 7-8 hours, a teenager - 10-12 hours, kids - 12-15 hours. With the onset of old age, sleep time decreases, and for many it decreases only to 5-6 hours a day.

If a person wakes up too early (subject to a late bedtime), then this is a sign of hormonal problems. If he sleeps excessively and does not get enough sleep, then he most likely has a mental disorder or problems with the brain. In addition, as somnologists assure, sleep lasting 9-10 hours or more is very harmful for the emotional background and the health of the nervous system. Prolonged sleep is dangerous because biorhythms are disturbed, vitality decreases, apathy and even depression appear.

The "quality" of sleep can also speak to a person's health. For example, falling asleep for a long time is, in most cases, the cause of overwork, nervous system disorders and severe stress. And frequent waking up at night indicates violations in the activity of internal organs.

Consequences of lack of sleep

Due to the frantic pace of life and a lot of stress, many people suffer from insomnia. A sleepy person can immediately be seen in the crowd, because he looks tired, absent-minded and with swelling under his eyes. This is very detrimental to health and performance.

• weakens the immune system
• accompanied by frequent headaches,
• increased risk of heart disease,
• disruption of the hormonal system
• inflammatory bowel disease occurs
• cortisol (stress hormone) levels rise
• irritability, frequent mood swings,
• apathy and depression,
• performance drops,
• deterioration of memory, attention,
• accelerates the aging process,
• provokes gluttony
• vision deteriorates.

Therefore, it is so important to observe the daily routine and get enough sleep.

How to improve sleep

To make it easier to fall asleep, you can listen to calm music, a melody that induces sleep, read a pacifying book. But best of all, 15-20 minutes before bedtime, take a walk in the fresh air - this, moreover, is also extremely useful. But in no case, you can not exercise at night. It excites the body and prevents sleep. Better meditate.

You should take a responsible approach to the room and place to sleep. The bed should be comfortable, so choose the right mattress for you. Be sure to ventilate the room before going to bed. It has been noticed that if the room is moderately cool, then sleep will be stronger and sweeter.

Read the article "How to get rid of insomnia and what to do about it."

Take care of yourself and your precious sleep. Try, no matter what, to always sleep at night. After all, it is very useful for the body, both children and adults.

For sound, healthy, quality sleep, you must follow the rules. The place to sleep should be comfortable with a well-fitting mattress, the blanket warm but not hot. The bedroom should have fresh air, the room should be ventilated before going to bed. Lower air temperature, about 18-22 degrees, is suitable for sleep. Experts say that the lower the air temperature in the bedroom, the better the sleep. But, nevertheless, a comfortable temperature must be selected individually.

Strong odors should be avoided in the sleeping room, but for insomnia, you can use an aroma lamp with essential oils of sandalwood, lavender, hops, lemon balm geranium, etc. The essential oil is selected from personal preference. And more about smells. The smell of citrus fruits contributes to a good mood upon awakening.

2. TV and electronic gadgets before bed

Before going to bed, you should not sit for a long time at the computer screen or TV. Japanese researchers came to the conclusion that the use of a TV, computer or electronic gadgets just before bedtime is a factor in the negative impact on the process of falling asleep and the quality of sleep, and can also lead to sleep disturbance (insomnia).

3. Eating before bed

It is best to eat a few hours before bedtime (at least 2 hours). A full stomach is not conducive to healthy sleep. But perhaps some people need to eat something light for healthy sleep.

4. Walks

It is useful to walk for 20-30 minutes (or more) at a calm pace before going to bed. A walk in the fresh air saturates the brain with oxygen, soothes and relaxes. Slow movement relieves the accumulated daily stress. During a walk, you can calmly think about the problems that have accumulated during the day, so as not to leave them for the time of falling asleep. It will not be possible to solve problems during a walk, but it may just be possible to draw up an action plan (at least approximate). This will calm the nervous system, make sleep more restful.

5. Gymnastics and physical activity

Never load yourself with physical exercises at night, all activities before bedtime are performed in slow motion. It is better to postpone hard physical and mental work for the morning or the middle of the day. Excessive fatigue, mental or physical, also does not contribute to falling asleep quickly.

6. Water procedures

The shower before going to bed should be warm and comfortable, but not hot or cold, not contrasting. Warm water relaxes the body, which helps you fall asleep faster. Cold and rather hot water, on the contrary, excite the nervous system and tone the body.

7. Problem Solving

Before going to bed, you can not think about any problems, look for solutions. Otherwise, under such conditions, you will get insomnia. Provide psychological protection to negative thoughts by suggestion with the help of the statement - "I will think about it tomorrow", especially in nervous, emotional and stressful situations.

8. Consider the season

To get the full benefits of sleep, the possibility of sleepiness, pay attention to the time of year. In winter, it takes a significantly longer amount of time to achieve a complete night's rest, healthy sleep.

It has long been noticed that some people who get by with a minimum amount of sleep have problems with being overweight. This fact must be taken into account especially for women, beauty, whose youth depends on regular rash.

9. Follow the regime

The invariable benefits of sleep depend on the correct mood for rest, adherence to the daily routine. To maintain health, a person must certainly fall asleep “today”, wake up “tomorrow”. All excuses about "owls" or "larks" are unfounded. Every hour of sleep before midnight equals two hours of sleep after midnight. Somnologists believe that a person, like nature, should fall asleep at sunset, if possible, and wake up at dawn. It is desirable to go to bed at the same time, so that the habit of falling asleep is developed.

Quite often, many passionate people are extremely sorry to spend a lot of time sleeping, but it must be remembered that your precious life depends entirely on the recovery process of a good night's rest. Healthy sleep prolongs life. Be healthy!

Full sleep leave all the problems outside the bedroom threshold

In fact, wise people advise leaving all your problems outside the house. That is, when you come home, do not “drag” there with you the solution of work issues or some other external affairs. But for a modern person this is often a very difficult condition. Especially for those who have their own business, their own business. There is no longer a well-defined working day.

But as for the time of sleep, there should no longer be any excuses - this is the time when there is no place for any reflection on daytime issues, situations and problems! I remember there was a period in my life when I was so busy thinking about work that they were constantly spinning in my head! Naturally, there was no question of any quick and easy falling asleep! What kind of full-fledged sleep is there when the brain is actively busy solving “production tasks” ?!

Fortunately, then I already knew about the state of awareness and that it is quite possible to control thoughts, if you do not let them take their course. After all, most often in our head thoughts just spin, without control on our part. And many people generally believe that it is impossible to control thoughts - well, how can I not think about it, if these thoughts keep coming into my head?!

And yet, the skill of "not thinking unnecessary thoughts" is quite possible to master. As Scarlett from Gone with the Wind said, "I'll think about it tomorrow!" You can use this phrase directly or come up with some of your own. The main thing is that you monitor the unwanted thoughts that enter your head when you are trying to sleep, and drive them out by telling yourself “No! I will think about it tomorrow!". And immediately replaced unwanted thoughts with something good.

Here, too, it is important not to overdo it. If, instead of disturbing and gloomy thoughts, you start thinking about your dream or about something that inspires you as well, then you run the risk of being so inspired and energized that you will not be able to sleep! Therefore, it is best to think about something neutral - pleasant, relaxing, but not affecting your emotions too much.

A very good option may be memories of some pleasant place where

You could relax and enjoy your holiday. By the way, it does not have to be a real place. If you don’t have one, then you can invent it! Moreover, this place can become for you a kind of "refuge" from anxieties and worries. When you need to calm down and stop tormenting yourself with all sorts of experiences, you are mentally transported to your “favorite place”, leaving anxieties and worries outside of it.

Sleep management

Sometimes a sleeping person may be aware that he is in a dream. This can happen both spontaneously and after various trainings. This state is called lucid dreaming.

Physiological methods of regulation

For healthy sleep, you need from 4 to 8 hours, but these figures are rather arbitrary. The need for more sleep is manifested, for example, with a large amount of physical work

We spend about a third of our lives in sleep, so it is important to maintain its natural rhythm.

Pharmacological agents

Drugs are sometimes given symptomatically, as are sedatives. Pharmacological regulation of sleep without a doctor's prescription can be very dangerous, in addition, with prolonged use of sleeping pills, their effect decreases. However, the abuse of sleeping pills and sedatives is a common and dangerous phenomenon in industrialized countries.

For a long time, drugs such as opium and morphine were classified as sedatives and hypnotics, but due to the danger of drug addiction, they are not currently used in this capacity.

For a very long time, more than 100 years, luminal and other barbiturates were used as sleeping pills.

Melatonin is one of the most modern drugs, which has high hopes because of its physiological properties.

According to recent studies, magnesium deficiency often leads to nervousness, irritability, as well as bruxism - the involuntary grinding of teeth during sleep. Magnesium has also been found to promote the production of melatonin. However, magnesium itself plays an independent role in creating a calm, comfortable state, relieving stress and relaxing overly tense muscles. Therefore, magnesium intake should be an integral part of any dietary program to improve sleep.

electrosleep

Main article: Electrosleep therapy

Electrosleep is a method of neurostimulating therapy, in which, as a result of exposure to the patient's central nervous system with a pulsed current of low frequency and low strength, a state of drowsiness or sleep occurs. This is a method of therapeutic effect on a person with a constant pulsed current, low frequency (1-160 Hz), low power (up to 10 mA), with a pulse duration of 0.2 to 2 ms. Electrosleep has tranquilizing, sedative, stimulating and some other effects and is recommended as a restorative procedure for a wide range of disorders and diseases.

Sleep Rules

1. Give up habits that harm sleep
   What we do before bed has a big impact on how we fall asleep. If you go for a run or workout late at night, it activates all the processes in the body, which will take more time to fall asleep. Sleep at the same time will be restless and disturbing. Therefore, astronauts reduce physical activity before going to bed, and also avoid heavy food so that it does not take energy and does not interfere with good sleep. Slow walks in the fresh air and a light dinner can improve falling asleep. Believe me, in the morning your head will be clear, and your body will be rested.
2. Restriction of the use of electronic devices
   The short-wavelength light emitted by computers, smartphones and other electronic devices impairs sleep. The fact is that bright radiation suppresses the production of melatonin. That is why, after sitting up late at the computer, we do not want to sleep. This leads to disruption of the sleep rhythm, so astronauts recommend stopping the use of electronic devices 2-3 hours before bedtime. If you are not ready to go to extremes, then start small: use glasses with special lenses or install an application with a blue filter.
3. Creating a sleepy atmosphere
   On the space station, all crew members have their own sleeping cabins without portholes. And this is not economy, but ordinary rationalism. This is done so that frequent sunrises do not impair the sleep of astronauts. The less light enters the room, the higher the level of melatonin, respectively, the quality of sleep is better. If it is not possible to eliminate all sources of noise and light, it is time to use a sleep mask and buy earplugs. Also, do not forget to ventilate the room so that the head does not hurt due to stagnant air in the morning.
4. Compliance with the regime
   Sunrise in orbit occurs every 90 minutes. And this, for a minute, 16 times a day. Because of this, astronauts often experience sleep disturbances. And the most effective solution to this problem is the developed habit of going to bed and waking up at the same time. For astronauts, this is a real salvation. To be honest, this is also a salvation for an ordinary person. A well-functioning sleep schedule solves more than half of our problems with falling asleep and calmly waking up. If you get used to living according to one routine, you will soon notice how much more cheerful you have become.
5. Melatonin and caffeine intake
   Astronauts resort to taking synthetic melatonin and caffeinated products to keep up with the rhythm. Melatonin has a sedative effect and helps to fall asleep, and caffeine helps out when you still can’t get enough sleep. In our conditions, melatonin can be obtained by reducing the amount of light in the room, but caffeine is simply irreplaceable. Scientists have found that to get the maximum benefit from caffeine, its amount in the blood should be approximately 400 mg. To do this, you only need one large mug of coffee after waking up and one 4 hours after that.
6. Relaxation Techniques
   Very often, sleep patterns get lost due to stress and excessive worries. In such cases, NASA resorts to cognitive therapy, which helps to bring the mental state back to normal. Relaxation technique shows good results. Simple exercises will improve sleep and make you more calm and balanced. Perhaps the simplest and most effective technique for relieving tension in the body is uniform deep breathing. Take a deep breath for 5 counts, hold your breath, also counting to 5, then exhale in the same way. Repeat several times, watching the tension leave your body. Relax - and your sleep will become strong and healthy!
7. Proper lighting
   Lighting plays an important role in maintaining the biological rhythms of astronauts. That is why ship lighting no longer uses fluorescent lamps with a large proportion of blue light in the spectrum. They have been replaced with LEDs, which we recommend you do too. Try to protect yourself from exposure to fluorescent lamps and replace them with yellow or orange lighting. Such lamps have minimal effect on the production of melatonin, and therefore nothing will interfere with your sleep.

All these rules will help you make your daily sleep as efficient as possible, as well as fall asleep in no time. Only 7 simple rules - and no more sleep problems!

Every child knows: you need to go to bed on time! But when the children grow up, the parents stop reminding, they forget about it. And very in vain!

Full sleep a person needs it not just in order not to feel tired the next day, the work of the whole organism depends on it. Health every day will deteriorate due to lack or excess of sleep. And these are by no means only physiological problems, but also psychological ones, in society, sex and others.

In order to avoid all these troubles, maintain health and long life, let's look at how much sleep you need, how to properly prepare for sleep, what time to go to bed to allow the body to fully recuperate, and much more, on which good health depends.

How much sleep does an adult need per night?

Many people are not even aware of how much an adult needs to sleep per day. Some believe that 4-5 hours is enough, while others think that this figure is at least 9. As numerous studies by scientists show, a full-fledged sleep for an adult should be at least 4 hours a day and no more than 8.

If daily sleep is less or more than this time, then adverse changes begin to occur in the body. The first signs of a bad rest are absent-mindedness, inability to concentrate, a constant desire to sleep, and also appear the first symptoms of mental disorders: irritability, uncontrolled aggression, fear.

As soon as you pay attention to the fact that for no reason you break down on loved ones or strangers, when you come home from work or study, go to bed, it’s hard to get up in the morning - it’s time change sleep patterns! How to do it right, read below.

What is healthy sleep?

This is the ideal state of the body. , at which it recovers. At this time, muscle mass grows, fats are processed, energy is accumulated, all regenerative processes occur in organs and tissues, and wounds heal. Why can't the body do this while awake? Because it spends strength and energy on life support, the need of organs for nutrition increases. At night, the body slows down its work, and the brain, on the contrary, intensively begins to give out signals for recovery, controlling this process.

It is healthy sleep, its deep phase that is needed for health.

Good sleep has several main postulates:

• go to bed at the time intended for this by the biological clock;
• adherence to a strict rest regimen;
• the absence of nervous shocks before going to bed or their maximum leveling;
• good access to oxygen;
• comfortable clothes and breathable bedroom accessories.

How much should a person sleep?

Doctors have long scientifically substantiated how much a person should sleep at different ages. Somnologists from Pennsylvania conducted an interesting experiment, determining the ideal time period that should be given to rest.

Scientists recruited three groups of test subjects to participate in the experiment. The first had to sleep 4 hours a day, the second - 6, the third - 8. The duration of this experiment was short, only a few weeks. But the results were more than clear. Each group was subjected to a serious test of mental and physical performance, as well as several psychological tests.

The third group showed no deterioration. The subjects did not show any deviations in any of the test items, but on the contrary, improvements in mental abilities were noticed, they began to concentrate better, memory improved, and overall brain performance. This indicated a general recovery of the brain during periods of full sleep and strict adherence to the regimen.

The second group, who slept for 6 hours, and the third group did not show any difference between themselves.

In both, all indicators have deteriorated significantly:

1. Physical expressed in poor health, weakness, weakness.
2. The deterioration of mental abilities was expressed in the fact that the experimental subjects, after two weeks of inadequate rest, could hardly solve elementary logical problems. It took them 4 times more time to memorize a piece of the piece than before the start of the experiment. Several people from the group fell asleep during the tests, which indicates the urgent need for the body to recover.
3. Psychological tests showed increased irritability, apathy, depressive and panic disorders.

Thus, we can conclude that sleeping at 4-6 hours will not allow the body to recover. But those who sleep 8 hours a day will be able to boast of good health, well-being, memory and good mood.

How much sleep a woman needs

Many people are firmly convinced that a woman does not need more sleep than men, because we are all human. Is it so? Or do scientists have a different answer to the question of how much sleep a woman needs?

Indeed, recent gender-based sleep studies have shown that women, as very emotional beings, need one and a half to two hours more rest. This extra time is used to ensure that the body can overcome and correct all the effects of stress.

Women also need much more sleep during pregnancy. As we have already said, during the rest period there is an active growth of muscle mass, all regenerative processes take place. For the health of the developing fetus, its normal development, a woman needs two to three hours more rest. This is due to the fact that the body spends a lot of energy and its own reserves on bearing the fetus.

Therefore, during pregnancy and breastfeeding, women are advised to increase their rest time, to include in their schedule an hour of sleep during the daytime, at least 9-11 hours at night.

How much sleep does a man need?

How much sleep does a man need then? After all, many representatives of the strong half of humanity are engaged in hard physical labor, just like women experience stress.

In this case, the duration of sleep necessary for the restoration of the body will be individual. If a man is engaged in light physical work, does not overstrain during the day, then it is enough for him to sleep 7-8 hours a day. And if every day the body experiences strong physical, mental or psycho-emotional stress, then 1-1.5 more sleep is required.

In any case, rest should not take more than 10 hours, otherwise it will lead to excess, which also has a bad effect on the well-being and condition of the body. From an excess of sleep, you will want to sleep more, every time the state will become more and more broken.

How much sleep does a child need?

The child needs to sleep, depending on age, at least 9 hours a day. The child's body during the growth period needs a long rest. At the stage of sleep, the growth of muscle, bone and other tissues occurs. Everyone knows the expression that a person grows in a dream. This is true, during the period of wakefulness, the child's body spends energy on learning about the environment, the world, and only during the rest period can it take up the growth and development of the body.

Sleep is very important for a child; for normal development, not only a time period is necessary, but also strict adherence to sleep hygiene:

• air temperature in the room 22-23 C;
• mandatory ventilation of the room before going to bed;
• pajamas and sleepwear made of breathable materials;
• going to bed no later than 21.30;
• relaxing bath before bed
• avoid active games in the evening, watching TV, playing gadgets.

Only if these rules are followed, the baby’s sleep will be healthy, will allow it to grow and develop properly.

How much sleep a person needs per day at different ages

At different ages, the body needs different time to recover. So newborns need the most amount of time for sleep.

1. From 0 to 3 months, the baby should sleep at least 14-17 hours.
2. From 4 months to a year, this interval decreases and ranges from 11 to 15 hours.
3. From a year to 5 years, 10 hours a day will be enough, a maximum of 14.
4. Schoolchildren and adolescents need to rest for at least a third of the day to recover.
5. And for adults, depending on the state of the body and compliance with the sleep regimen, from 4 to 8.
6. At retirement age, like children, it is necessary to increase the interval of sleep, since the recovery of the body is much slower.

A person's well-being only partly depends on the time that he devotes to sleep. In most cases, the daily routine and other reasons play a role.

What destroys healthy sleep?

The main problems that can affect the quality and quantity of sleep are:

• late watching movies, long reading from the phone or watching the news from the screen;
• emotional overstrain, stress;
• uncomfortable bed or clothes;
• non-compliance with sleep;
• overeating or fasting;
• overwork, overexcitation;
• lack of oxygen;
• getting up late or going to bed;
• daytime sleep in the afternoon;
• distracting sounds and light.

These are just the most basic reasons that prevent a person from sleeping. In fact, there are many more. And even people who try to adhere to a sleep regimen experience failures, after which it is quite difficult to restore the correct regimen.

Sleep deprivation symptoms

Lack of sleep is equal to the malaise of the body, and therefore has pronounced symptoms that should not be overlooked:

• headache;
• a feeling of lethargy, weakness, a constant desire to sleep;
• chills;
• deterioration of memory, concentration of attention, working capacity, inhibition of reaction;
• depressed state. Aggression, irritability, depression. panic disorder;
• increase in pressure.

If you notice these symptoms, you need to normalize your sleep pattern and get rid of them, otherwise the processes in the body may be irreversible.

Why is lack of sleep dangerous?

Lack of sleep causes severe health problems. If we talk about chronic insomnia, then it is dangerous up to a fatal outcome. After a week without sleep, a person begins to overcome paranoia, hallucinations, confusion appears, memory suffers, symptoms are similar to Alzheimer's disease. Always remember that after 4 days irreversible processes begin in the body!

A small amount of rest also leaves its mark on physical and mental health. Among mental disorders, depression, panic attacks, causeless fear are most common. Physiological is much more serious. The first to suffer from lack of sleep is the hormonal background, so often people who need rest suffer from excess weight, thyroid disease, and diabetes. Further, the work of internal organs worsens, in particular, the lack of rest negatively affects the work of the heart and blood vessels, there are problems with pressure, headaches, migraines.

Prolonged sleep deprivation greatly wears out the body, the process of premature aging begins, wrinkles and hair loss appear faster. This is due to the fact that the body does not consider it necessary to spend its precious forces in such a stressful regime on the restoration of secondary areas.

If you want to avoid all these problems, maintain health and youth, then you should adhere to the rules of healthy sleep, they will save you from many problems in the future.

Basic rules for healthy sleep

Doctors recommend maintaining a healthy sleep duration of at least 4 hours, and no more than 8. It is not true that an adult needs to sleep at least 9 hours a day. This amount of time is suitable for a teenager under 16 years old, but not for an adult formed body.

However, each organism is individual, there are many world-famous personalities who saved no more than 4 hours and felt great. Others lack even 10. These indicators are directly related to health and daily routine.

So, people who go to bed every day between 10 pm and 2 am will feel cheerful, ready for new challenges. And those who do not follow the schedule go to bed later than 2 am - they need more time to recover, although it will be defective in any case.

Too much sleep can cause headaches, drowsiness, and a constant feeling of sleep deprivation. Also, doctors do not recommend going to bed on a full and empty stomach. It is important to complete the main meal a few hours before bedtime, and before going to bed, drink warm milk, a glass of kefir or eat fruit.

There are 10 basic postulates of sound and healthy sleep:

1. Adhere to an accurate bedtime schedule, even on weekends and holidays.
2. Daytime sleep should be no later than 14 hours of the day.
3. Give up bad habits in the evening.
4. 4 hours before bedtime, the diet should not contain foods containing caffeine.
5. Snack before bed should not contain sugar, carbohydrates, fat, salt.
6. Before going to bed, it is necessary to perform a set of physical exercises aimed at relaxing the muscles.
7. The bed should be spread evenly, the fabrics of sleep accessories should be made from natural materials.
8. Maintain a normal temperature in the room, it should not be stuffy, cold. Be sure to ventilate in the evening.
9. Lighting and sounds should not disturb during sleep.
10. The bed should be associated only for sleeping and contact with a spouse, for other types of recreation and activities, you should choose another place (you should not watch TV in bed, read, etc.)

When you need to go to bed time intervals in which the body rests more

The time at which a person goes to rest is as important as this physiological process itself. At a certain time, the body starts the rest phase, if at this time you do not go to bed, the work of many organs and systems of the body is disturbed.

Scientists have proven that the ideal time to go to bed is 22-24 hours. This useful time period is characterized by the fact that the body begins to lower body temperature, preparing for rest. It also increases the production of T-leukocytes. The brain gives a signal that it's time to get ready for bed, the eyes begin to bake, the eyelids stick together.

If you do not pay attention to these signals, but continue to be awake, then further sleep will no longer be deep, the recovery of the body will be slower, and the morning will be painful with a feeling of weakness for the whole coming day.

When asked how much sleep an adult needs per day, scientists answer: 7-8 hours. The interval between 22 - 2 hours is most useful. It is at this time that recovery processes take place in the body, at other times they do not start, so it will not work to catch up in the morning or afternoon.

How to get ready for sleep?

• try to go to bed at the same time, even on holidays and weekends, choose a time a little later than desired, but so that it is regular;
• the ideal time period for an adult is 7 hours, not 9 as many used to think;
• a few hours before bedtime, dim the lights, turn on the nightlight, avoid bright lights, so the nervous system can calm down, it will be easier to fall asleep, and sleep will be stronger.

If you have problems falling asleep before bed, then proper preparation will help get rid of many of them:

1. Take a bath, it will help you relax. Do not take a shower, on the contrary, it will invigorate the body.
2. Spa treatments, massage, aromatherapy will help to tune in to rest.
3. To combat falling asleep, it is recommended to develop a daily ritual, it can be warm milk at night, meditation, reading a pleasant book, any quiet activity, with only one caveat - it must be performed daily.
4. Do not use a backlit gadget: laptop, computer, phone at night - canceled for people who find it difficult to fall asleep.
5. Make a comfortable temperature in the room, it should always be within 22-24 degrees.
6. If you are tormented by hunger, you do not need to endure it, you can satisfy it with fruit, milk, kefir, any light food in a small amount. Any serious meal should be a few hours before going to bed.
7. Refrain from drinking coffee, black and green tea - caffeine excites the nervous system, it will be much more difficult to fall asleep.
8. Smoking and alcohol disrupt sleep.

The most common cause of sleep disturbances are neurosis and stress, try to be as nervous as possible during the day, so that later you can easily fall asleep and sleep well.

Eating before bed

Here it is worth distinguishing between the concepts of "before going to bed." If we are talking about an evening snack, and not a late dinner, you can, avoiding high-carbohydrate foods, sweets. And it's not the problem of fat deposits on the thighs. After eating with such forbidden foods, the brain receives a signal to break down glucose, so body fat at this time will not be burned.

If it comes to eating something hearty and going to bed or doing it already in it - absolutely not. During sleep, calories and body fat are not burned, the body begins to accumulate muscle mass. And instead of this process, it will spend time and energy not on restoring the body, but on digesting food in the stomach. This leads to premature aging, restless sleep, and nightmares.

When a person is hungry, melatonin is produced in the body. This enzyme is responsible for maintaining sound and healthy sleep. After eating, its production stops, so sleep will be restless, intermittent.

However, there are age restrictions. People under 25 can eat light meals even just before going to bed. And after 50 it is worth limiting food intake 5 hours before going to bed.

How to learn to get up early?

Getting up early helps solve many life problems. Firstly, having learned to get up earlier, a person has more time to implement plans, he stops doing everything in a hurry, follows the schedule of the day. Life becomes calmer, more measured, the stresses associated with the fact that there is always not enough time for important things disappear.

Also, getting up in the morning will help you concentrate faster, it is at an early time that the brain absorbs information better, it is easier for people to concentrate. After a period of adaptation to early rises, well-being and mood improve significantly. Provided that there is a schedule of rises and it is not violated on weekends and holidays.

Here are some basic tips to help you wake up earlier:

1. Get a time notebook where you write down all your activities (communication with friends, social networks, using gadgets, watching movies and TV shows), after a week you will see that most of your life is wasted, and from Monday you will start getting up earlier, and your brain will not allow simple waste of time;
2. Set a clear daily routine, strive to complete all items;
3. You must have an important goal, why do you need to get up early in the morning;
4. You should not immediately set an alarm for 5 in the morning, such stress for the body will not allow you to learn, but will only be stress, resulting in a desire to go back to sleep. Set an alarm 20 minutes earlier than usual every day, so gradually you can come to an early rise.
5. Get everything ready to wake up right away. If it’s cold in the apartment in winter, then put a warm bathrobe or blanket next to the bed, in which you can wrap yourself up immediately upon waking up. The heat in the room also negatively affects, try to maintain the temperature at 22-23 degrees.
6. Do you want to be 100% guaranteed? Install a program on your computer that will start formatting the hard drive at exactly 5.00. In this case, you will definitely rise to turn off the kind of “alarm clock”.
7. Do not eat food at least 2 hours before bedtime. This promises you a bad dream, frequent awakenings, nightmares. The body will spend energy not on recovery, but on the digestion of food.
8. In the first few months, until the adaptation period has passed, you will feel sleepy during the day. This is fine. Try not to spend more than an hour and a half on daytime sleep.
9. Bedtime gadgets are evil. Even if just a minute, just check the social network, watch one episode of the series - do not turn it on!
10. Follow a strict sleep and wake schedule. Even if it's a day off and you can spend a few extra hours in bed, get up according to your daily schedule. One day of late getting up will negate all your efforts.
11. Punish yourself for noncompliance. Give money to charity, and if you wake up on time, treat yourself.
12. Before going to bed, carry out pleasant procedures, take a bath with essential oils, massage your feet and hands.
13. The morning should be pleasant: a delicious breakfast, your favorite coffee or tea, an interesting book or one (!) movie series.

Remember, in order to learn how to get up early, you need not only willpower that lifts you out of bed, but also makes you go to bed on time.

What are sleep related disorders?

All sleep disorders are divided into two broad categories:

1. . This includes behavioral abnormalities during sleep, such as sleepwalking or rapid eyeball movements,.
2. Dyssomnia. This deviation includes lack of sleep, excess and related disorders such as constant sleepiness, narcolepsy, as well as other disorders.

In psychology, there are primary and secondary sleep disorders. So, insomnia can be a side effect of stress, depression. Constant drowsiness can be associated with other diseases.

But this is only the broadest classification. In fact, there are a lot of sleep disorders, all of them can be considered for a very long time, let's just talk about the main and most common:

1. If a person in a dream squeezes or grinds his teeth, then he is overcome by such a disorder as bruxism.
2. If a person falls asleep badly or, on the contrary, cannot wake up, then his violation is a delay in the sleep phase.
3. There are problems with falling asleep or sleeping themselves, frequent awakenings - primary insomnia.
4. Chronic nightmares, as a result of which a person develops a fear of sleep.
5. Nightmares in which there is a rapid movement of the eyeballs leads to uncontrolled aggressiveness, possibly harming oneself or those who sleep nearby.
6. Apnea is a violation of breathing, superficial, shallow, slow - as a result, oxygen access to the brain is reduced, which is why a person does not get enough sleep.
7. Sleepwalking is an uncontrolled movement during sleep, a person can move, talk, walk, eat, not remember this in the morning.

These are just some of the possible violations that scientists are most confronted with. To prevent them, it is important to know the prerequisites for development, try to avoid the following conditions:

• psychoses, neuroses, other mental disorders;
• depression, frequent mood swings;
• restlessness, panic disorders, stressful situations;
• chronic alcohol use leads to the fact that without it it is difficult for a person to fall asleep, and after drinking - early awakenings, which lead to drowsiness throughout the day.

To normalize sleep, you should avoid getting too strong emotions in the evening, normalize your sleep schedule. Before going to bed, a relaxing bath with essential oils of lavender, chamomile, thyme is recommended.

Is it good to sleep for a long time?

In the morning, barely opening his eyes, although a person has slept enough, does he again think about a warm bed? But no, excess sleep will not help restore strength, raise your tone and generally improve your well-being, it will only aggravate these symptoms.

Scientists name quite good reasons for not only normalizing sleep patterns, avoiding not only lack of sleep, but also long sleep:

1. Diabetes. Excess sleep is a provoking factor for the development of this disease. Especially carefully with sleep should be people in whose family there were patients with diabetes.
2. Obesity. Those who like to sleep 10-12 hours a day are at risk of earning obesity, but people who rest 7-8 hours a day have an indicator as much as 28% lower.
3. Headache. People who like to sleep longer on weekends can experience excruciating headaches. The same applies to people who try to relax during the day. They break the habitual mode, to which the body reacts, giving a signal in the form of a headache.
4. Osteochondrosis. During sleep, the body is in a stationary state most of the time, muscle tone decreases, motor activity decreases, and blood flow slows down. For good health, doctors advise, on the contrary, to increase physical activity during the day, to wake up the body with physical exercises.
5. Depression. In a state of stress, most often a person encounters insomnia. This condition helps to tone the nervous system, and excess sleep, on the contrary, aggravates the condition.
6. Diseases of the heart and blood vessels. The lack of tone, when a person is immobile for a long time, negatively affects the functioning of the circulatory system.
7. Shortening life. The expression that you can sleep all your life is really true. The more a person sleeps, the more broken his state of health will be, which means he will try to return home as soon as possible and go back to bed, shortening his life.

Lack of sleep as well as excess of sleep adversely affects human health. Everything should be in moderation, therefore, in order to maintain excellent physical shape and well-being, it is necessary to develop the correct sleep schedule.

Proper sleeping position

The correct position during sleep is very important for the health and general well-being of a person. The brain is constantly working during rest, it takes on itself 1/5 of the oxygen consumed and 1/6 of the blood flow. Therefore, it is very important to provide it with sufficient nourishment.

It leads to the fact that the volume of the chest becomes smaller, the body receives less oxygen. When sleeping on the stomach - the neck is twisted, the carotid artery - the blood flow will worsen.

Correct position while sleeping:

1. , while the shoulders should lie on the bed, and not on the pillow. The head and spine are in the same line.
2. On the back with the right pillow. It should not be high, shoulders and head should be in the same plane. This position will be favorable for people with high blood pressure and heart disease. Instead of a pillow, you can use a small roller.
3. People suffering from liver diseases are not recommended to sleep on their right side, as there is an increased load on this organ.
4. It is more difficult for those who like to sleep on their stomachs to sleep due to the fact that they have a poor supply and access of oxygen to the brain. Therefore, if there is a desire to sleep at night, prefer a different sleeping position.

Sleeping without clothes is good or bad

Basically, the beautiful half of humanity is interested in the question of whether it is useful to sleep without clothes or is it better to sleep in it. There are many benefits to sleeping in the nude:

1. During sleep, the body temperature drops, sleep without clothes contributes to this, allowing the body to stay in the deep sleep phase longer, a person sleeps better, and recovers strength faster.
2. Sleepwear made of airtight materials prevents the temperature from dropping, which makes all recovery processes slower.
3. Wrinkles on clothes can interfere with normal blood flow, cause inconvenience, forcing the body to constantly exit the deep sleep phase, which means that after such a rest a person will feel tired.
4. Physical contact without clothes in married couples can be a solution to sexual problems, strengthen relationships. Thanks to the touch of naked bodies, the hormone of joy, oxytocin, is produced.
5. Not cooling the body at night can lead to diseases of the genital organs. In a warm, humid environment, bacteria multiply faster in the vagina, and in a strong half of humanity, spermatogenesis may deteriorate.
6. Sleeping in the nude has a positive effect on the functioning of the immune system, contributes to the hardening of the body.

Among the disadvantages of sleeping in the nude, it is worth highlighting the cold season, when it is unpleasant to lie down in a cold bed, pajamas will help fix the problem. However, if two people lie down in bed, naked bodies warm up faster. Also, a minus may be the ingress of crumbs and dust from the bed onto the naked body. The cons are insignificant compared to the pros, but the choice always remains with each person individually.

Thus, if there is a desire to stay young as long as possible, to maintain health, beauty, it is worth taking care of a good good rest. Avoid chronic sleep deprivation or oversleeping. A strict rest regime will allow you to get enough sleep, feel rested and cheerful. Remember that rest at night is your health, and there should be no more important things!

Article content

What is the sweetest thing in the world? This simple riddle is not easy to guess, because the answer is neither sugar nor honey. There is nothing sweeter than sleep in the world, especially for a tired person.

Sleep is necessary for every individual, regardless of the characteristics of his body - if he wants to be healthy. One should never be deceived by how easily the absence of normal rest or its constant lack is tolerated. Apparent cheerfulness and deceptive energy will very quickly turn into exhaustion of the nervous system and a decrease in the ability to normally assess the current situation.

Whether we are awake or asleep in this life, it is important to balance the two in order to get the best result. What time to go to bed to get enough sleep is an important issue that requires a separate approach.

sleep stages

The fact that sleep can be of varying degrees of immersion is well known. It is divided into 4 stages:

1. stage - relaxation, a state of drowsiness, gradually becoming deeper.
2. stage - light sensitive sleep, it is very easy to interrupt, lasts about 30 minutes
3. stage - transition to slow sleep, or deeper
4. stage - a deep sound sleep, it is during this period that a person sees plots and subconsciously analyzes information. You can remember and interpret your visions. If you believe in this, then you can, for example, buy a dream book.

Together, all stages make up a cycle. To get enough sleep, a person must oversleep for several cycles (usually 5). Its total duration is about one and a half hours.

Sleep is the basis of hormonal balance

Melatonin is an important hormone produced only during sleep and in the dark.

In addition to the psychological state and degree of performance, the quantity and quality of sleep affect appearance. During the night's rest, important hormones are produced, the lack of which will leave an imprint on the face and body.

• - a hormone that affects the immune system, without it, the hormonal balance is quickly disturbed. There is an assumption that its deficiency accelerates the aging of the body. Interestingly, it is produced in the dark, so you should sleep with curtained windows.
• Growth hormone and restoration of tissue and bone cells, which promotes rejuvenation.
• sex hormones, which also determine the state of the soul and body of a person.
• Hormones of satiety and hunger– violation of their balance leads to overeating or lack of appetite, disruption of metabolic processes in the body.
• Thyroid also actively works at night, the hormones of this body are responsible for the functional state of body cells, brain activity, tissue condition and much more.

Chronic lack of sleep leads to a gradual imbalance of the endocrine balance. To maintain the optimal state of the hormonal background, you can sleep, just rest regularly and get enough sleep in a mode that is favorable for yourself.

Which is better to be, an owl or a lark

There is no dispute about the benefits of sleep, its lack leads to weakening and illness. There are theories according to which many ailments can be cured with the help of sleep - you just need to sleep at certain hours for the required amount of time.

Sleep duration for different ages

The possibility of healing in this way has not yet been proven, but the fact is that at different hours sleep affects a person in different ways.

During sleep, energy forces are restored, natural defenses are restored, muscles are relaxed and saturated with strength. If you approach globally, you should take into account solar activity, the phases of the moon, the vibrations of the human body, which change their frequency depending on the time of day.

When it is better for a particular individual to sleep, factors such as:

• age
• health status
• the usual daily routine, hours for sleep including.

Young children sleep more, as they age, rest may take less time. Ideally, sleep duration is about 10 hours, but there is a hypothesis that it is possible to save time by choosing the right time to go to bed, based on the value of hours for sleep.

Three hours

How valuable is sleep at different hours

Everyone knows from childhood that it is best to go to bed before midnight - this is the most useful time for sleep. Below is a table according to which you can create your own schedule and empirically determine what time to go to bed in order to get enough sleep. Theoretically, you can fully sleep and recover in 2-3 hours, going to bed at the most useful hours.

According to this table, having calculated the value of sleep by the hour and resting from 19 to 22 hours, a person receives the same good rest as for 18 hours of restful sleep. At the same time, resting after 7 in the morning is completely useless.

In any case, one should take a sensible approach to these data and not narrow the perception of the world with such a rigid framework - according to this table, it turns out that those who did not have time to lie down “on call” will begin to become exhausted and overtired. We must not forget that the human body is equipped, among other things, with the ability to adapt to existing conditions - any, not even provided for by any tables. A person works, gets enough sleep, hours for sleep can be different, but the correct balance will still be restored.

Ever tried polyphasic sleep techniques?

YesNot

At 22-23 hours, relaxation and unloading of the nervous system occurs. If you are constantly awake at this time, the likelihood of a stressful condition will become more likely.

Moreover, forgetfulness will gradually appear, the reaction will slow down. People who stay up late are often prone to bouts of severe sleepiness during the day.

Of course, such detailed reflections - about sleep and the correct hours of departure for it - are characteristic of esotericists. Before taking this on faith, we can remember that most of the discoveries and insights occurred at night. In addition, people of creative professions often adhere to a nocturnal lifestyle, as inspiration also prefers the starry sky.

The choice is up to the individual - following your biological rhythms is beneficial. The habit of resting in such a way that you fully recover in a few hours and get up well-rested with the sun or even earlier is also an advantage. Properly selected sleep time of a person can make the active time of the day longer and more productive, the sleep value table will help you choose what time to go to bed.

Whoever goes to bed early and gets up early will gain intelligence, wealth and honor ( German proverb)

The time of return to our world from dreams is also important.

What time to go to bed depending on the time of the alarm

We can proceed from the following hypothetical properties of rise in the early hours:

• 3-4 - time for the development of energy potential and other abilities
• 4-5 - joyful mood for the whole day
• 5-6 - optimal mental balance
• 6-7 - increase in the level of vitality.

It is traditionally believed that at dawn the strongest and sweetest sleep. However, you can experiment - what time is best to wake up and get up in order to feel the best and achieve an excellent state of mind.

Quiet time - not only in kindergarten

Children usually sleep in the afternoon, but adults also benefit from taking a nap during the day.

Even a short nap can clear your head, increase the activity of the brain and the body as a whole for the rest of the day. Sleep time during the day - the period from 13 to 15 hours, this is due to the fact that the body temperature during these hours decreases, which causes fatigue. However, you should not rest for a long time during the day: after sleeping for more than 30 minutes, you can get a headache and weakness for the rest of the day. This is an individual moment, and some experts believe that you need to sleep at least 1 hour during the day. In any case, a long daytime sleep should not be made a habit - otherwise you will not be able to fall asleep at night.

In Europe and America, some firms provide an opportunity for employees to sleep for some time during the working day. Thus, a good result is achieved - the efficiency of the work of employees is maintained, and the need to expand the staff disappears - the work is done and everyone has time for everything.

Sometimes the employer encourages daytime naps

When choosing a time for daytime rest, you can see the schedule of sunrises and sunsets. Sleeping during sunset is undesirable, because during these hours there is an outflow of energy, which will make sleep ineffective.

Conclusion

Traditional medicine is of the opinion that it is necessary for a person to sleep for 4-6 biological sleep cycles, each of which must be completed completely - one should not interrupt the rest in the middle - feelings of weakness may appear.

The best time to sleep, according to doctors, starts at 23:00, and the table of the value of sleep by the hour confirms this.

Almost every person has experienced the feeling of daytime sleepiness. Often, extreme drowsiness interferes with work, leisure, and childcare. Experts call this phenomenon hypersomnia, repeated drowsiness, when a person has a strong desire to take a nap, even while at work.

Causes of hypersomnia

Daytime sleepiness problems usually start at night, which is not surprising. Lack of sleep for several nights reduces the pace of life, spoils the mood. Habits that cause poor sleep also cause daytime sleepiness. In this case, two scenarios are possible: become more irritable due to daytime sleepiness or try several methods proposed by experts to correct the situation

Some people have to spend an hour or two of the time allotted for a night's sleep shaving or grooming themselves in the morning. It's not very smart. Most adults need between seven and nine hours of sleep a night, and teens need nine to ten hours.

You need to remove everything from the bed that distracts attention.

The bed should be used only for sleep and intimacy. You should not use a laptop in bed, watch TV shows and action movies, fight video games, discuss, check accounts. This can negatively affect the quality of sleep.

It is advisable to set a constant wake-up time

For those who have problems with sleepiness, it is usually recommended to go to bed and wake up at the same time every day, including on weekends. This is especially important if you have to suffer from insomnia for a long time.

You need to gradually move to another time of falling asleep

Try to establish a consistent bedtime and wake up time. To do this, you need to go to bed fifteen minutes earlier for four days, and then stick to this time. Gradually adjusting the schedule is better than trying to go to bed immediately one hour earlier.