Nocturnal rest is a physiological need, and healthy sleep is the basis of their physical and mental health. About one-third of people’s lives are spent in this state, and it is important to pay as much attention and care to this time as to wakefulness.
Rest should be proper, its quality determines the functioning of the body during the day, well-being, and mood.
Definition of Sleep and Function
Sleep is a natural physiological state of rest and repose, which is characterized by a decrease in response to external stimuli and an almost absolute cessation of consciousness.
Healthy sleep is already about the perfect state and recovery of the body. During this time, the human body performs functions that it cannot perform during wakefulness because all the energy and power is spent on life support. During sleep, the body’s work slows down, and the brain gives out signals to the recovery processes and controls them.
There are periods of restful sleep that are repeated several times during the night. Each stage is characterized by the activity of different brain structures and different functions:
- Semi-drowsy state, dozing. Characterized by a decrease in respiratory rate, pulse rate, body temperature and muscle activity.
- Shallow sleep, during which a decrease in breathing, pulse and muscle activity continues.
- Slow sleep. The body is almost completely relaxed and the cells begin repair work.
- Deep slow sleep. In this phase, the body is completely relaxed and the body can rest and recover.
The REM sleep phase occurs 70-90 minutes after falling asleep. The peculiarity of the phase is brain activity, which almost corresponds to the activity during wakefulness.
A night of healthy sleep is possible only by following a number of principles.
Try to avoid using gadgets 2-3 hours before going to bed. So even if there’s a live match at the best bookmaker in Canada at 11 p.m., you should forgive this lucrative offer and read a book instead. First, it will be hard to get rid of your favorite activity in the evening. But after a while, it will become your routine.
Number of Hours of Sleep
It is necessary to determine a personal number of hours of rest, based on the advice of specialists or the doctor’s recommendations. Never sacrifice sleep for something to do and remember that too little or too much rest is equally harmful.
Time of Falling Asleep
It is worth taking into account not only your age but also your work schedule and biorhythms. It is advisable to listen to the advice of somnologists and go to bed no later than 11 p.m. From 10 p.m. to 2 a.m., somatotropin and melatonin are produced. Their deficiency leads to baldness, early aging, cancer, or obesity.
Problems need to be left for tomorrow and that’s the best thing to do before bedtime. The time of immersion in a sleeping state is most suitable for good memories, pleasant fantasies, desires, and dreams.
The last meal should be 2-3 hours before going to bed. It is necessary to eliminate from the evening diet fatty, fried, whole grain, and spicy foods because they are difficult to digest.
“No” to caffeine in the afternoon: tea, coffee, sodas, and tonics. Its effects diminish about 5 hours after consumption. In older people, the time can be up to a day. For people with sleep disorders, doctors recommend avoiding such drinks or taking them at least 6 hours before bedtime.
Many people have heard of the common myth that alcohol is a good sleeping pill. In fact, alcohol is very harmful, there is even a risk of death from taking alcoholic beverages before falling asleep. The production of melatonin is reduced by a factor of 3, and in alcoholics, this hormone is not synthesized at all at night. The toxins in alcohol are neutralized in at least four hours.