Sleep should be sufficient. Sleeping kingdom: how much do you need to sleep an adult person? Different types of sleep helps the restoration of the body

Sleep is a vital necessity. Healthy sleep is our duty to your own organism.

Stable sleep at night - when you easily fall asleep, without getting up among the night, and awakening in the morning, feel fresh and full forces. Regular difficulties with sleep as a whole are not the norm for healthy people at any age. But not everyone needs the same amount of sleep.

Why is the dream so important?

While we sleep, our body is restored

Approximately one third of our life we \u200b\u200bspend a dream. To understand why the dream is important, think about your body as a factory that performs a number of vital functions. When you fall asleep, your body begins "night shift":

• restoration of damaged cells that were exposed to ultraviolet rays, stress, etc.
• restoration of muscle tissue injuries;
• immunity;
• restoration after daylight;
• preparation of the heart and cardiovascular system for the next day.

When you do not get enough sleep, then gradually become more vulnerable. The lack of sleep is harmful to the body - both in the short-term and long-term perspective. The wake mode is knocked down, the concentration of attention is reduced, the memory is worse. You feel fatigue, productivity falls, depression is gradually developing. Scientists from the Japanese VasaDa University and Kao Corporation believe that overweight, obesity, diabetes - the consequences of regular lack of sleep. Previously, this phenomenon noted Swedish scientists.

The concept of deep sleep

There are two main sleep phases:

• slow Sleep (Dunda, Easy Sleep, Deep Sleep);
• fast sleep (activation of all processes in the body before the awakening).

Deep sleep is most important, since it is during this phase that the body is restored and accumulates energy.

Deep dream - Sleep phase, in which heartbeat and breathing slow down. Your body is completely relaxed, and you are almost not moving. This is the most important sleep cycle. If you find that you wake up sluggish, even if we spent seven or eight hours in bed, you may have been not deep enough.

The duration of the deep sleep phase is changing during the life. Babies and need to sleep much more than older children. By the five-year-old age, most children have typical adult sleep schemes.

How much do you need to sleep an adult to sleep?

Clearly reply, what is the norm of sleep for an adult, impossible. All people are different, and the need for sleep in hours depends on many factors: age, features of the body, frequency of physical exertion, lifestyle, etc.

Someone is enough and six hours of sleep, to feel sleeping and vigorous. And for someone, cheerful comes only after 10 hours of sleep.

You probably heard the phrase "Genius sleep a little." It is usually supported by facts from history. For example, it is believed that Roman politician and commander Guy Julius Caesar highlighted just three hours a day to sleep. The artist and inventor Leonardo da Vinci slept 15-20 minutes every four hours, which means - just a day for sleep left 2 hours

But about the legendary physics of Albert Einstein say that he could sleep for 10-12 hours, believing that a full-fledged deep sleep is the key to the clear mind and genius.

It is impossible to take it, do not sleep and become ingenious

So how much do you need to sleep for a day to an adult person? Let us give the currently averaged values \u200b\u200bof the required amount of sleep for each age. Scientists of the National Sleep Fund during a biennial study derived the average value of sleep need in hours from different ages

Age	Number of hours of sleep on average
Newborn (0-3 months)	14-17 hours
Babies (4-11 months)	12-15 hours
Kids (1-2 years)	11-14 hours
Children preschool age (3-5 years)	10-13 hours
Schoolchildren (6-13)	9-11 hours
Teenagers (14-17 years old)	8-10 hours
Young people (18-25 years old)	7-9 hours
Adults (26-64 years)	7-8 hours
Elderly (65+)	6-8 hours

How much does a woman sleep? There is an opinion that women should sleep odd number hours, and men are even. For women, the duration of sleep is important. They need to sleep a little more than men minimum for 20 minutes. This fact explains the ability of women to simultaneously focus on several tasks immediately.

How much do you need to sleep a man? It is believed that for a man the quality of sleep in the first place. Thanks to the maternal instinct, women wake up among the night to calm their crying baby. Usually, daily rate Sleep for men - 6-8 hours, but under the condition of strong sleep without sudden awakening.

However, there are no scientific confirmations of these assumptions.

Rules of healthy sleep

We have already found out how many hours it should last a normal dream for a person. But that he really benefit and has become a source of good well-being for you for all day, you should organize your principles or rituals of a healthy sleep.

There are several common principles of high-quality sleep:

• get up and go to bed every day at the same time;
• do not lie in bed after waking up - it is better to try to get up the first time and start your day;
• at least an hour before sleeping to organize a calm environment without fussing, loud sounds and bright light;
• do not fall asleep under the TV. If you already have such a habit, then try to leake yourself. Try to float not under the sound and glow of the TV, turn on a little audible pleasant music in the style of light jazz or Relax;
• i do not have a minimum 2-3 hours before sleep;
• physical exertion during the day contribute to high-quality sleep;
• before bedtime, it is worth abandoning alcohol, coffee and cigarettes;
• before bedtime follows. Fresh air will help you soon.

It is not always possible to open the window to ventilate the room. Noise from the street and extraneous smells can break your sleep. Compact device supply ventilation It will carry out your bedroom under the condition of closed windows, clean the air indoors from dust, harmful gases and allergens. No noise and. Only strong and healthy sleep.

What time do you need to go to bed?

Physiological and biochemical processes of the organism are subject to circadian rhythms. Simply put, with the arrival of dawn, our brain wakes up, the work of all senses and is supported to the sunset itself. This is the concept of circadian rhythms. Therefore, it is better to go to sleep until midnight, since from 12 o'clock at night to 5 am the temperature of our body decreases, the activity falls, the body needs a rest. Even if you work at night, your biological watches act in the usual mode.

Is it useful to sleep during the day?

Everyone who went to kindergarten, remembers how I wanted to jump, run, play - do anything, but just not to sleep after lunch. However, the educators categorically insisted and sent all children in bed. Now to build in the afternoon - the dream of many adults.

Let's look at how the daily sleep affects the body. It may be that the Terrible educators from our memories were right.

Experts in the field of study of sleep proved that the afternoon Siesta has a positive effect on our body in psychological and physical aspects. Pilots NASA was performed as followed by experimental. The results of the study showed that the 26-minute Siesta at pilots improves performance by 34% and attentiveness by 54%.

Duration of day sleep:

• from 2 to 5 minutes - micro-dorm. Effectively fights drowsiness;
• from 5 to 20 minutes - mini-dorm. Increases attentiveness, endurance, performance;
• 20 minutes - a real good dream. Has the advantages of micro and mini-dorms, improves muscle memory and "cleans" the brain from unnecessary information;

It is believed that midday sleep for 20 minutes is optimal and useful for healthy manSince it serves good prevention of physical and mental fatigue.

Siesta lasting more than 40 minutes is capable of harming rather than helping to overcome drowsiness. The team of physicians from the American College of Cardiology found out that if you sleep in a day for more than 40 minutes, metabolic metabolic (metabolic syndrome) may occur.

People suffering from insomnia and in deep depression, it is best to abandon day sleep: in such a state it will be more difficult to control yourself and you can sleep a few hours.

How to learn how to wake up early?

It is believed that a person has a high performance that has exactly in the morning, subject to the passage of all phases of sleep per night. Some people spend their morning on sports or perform complex tasks at work.

Here are some tips that will help you wake up quickly:

• you should go to bed on time and spend the required amount of time to sleep;
• it is easier to wake up in the room with an optimal air temperature - not more than 23 ° C;
• the alarm clock should not be at hand. Keep it at a distance of a few steps from myself;
• after you got up to turn off the alarm clock, go to the shower;
• turn on your favorite music;
• drink your favorite invigorating drink;
• wake up every day at the same time.

Following these rules, you can develop in two weeks.

Excess Sleep is harmful to health

Inclocking can be a starting point for the development of many serious diseases: diabetes, stroke, oncology, etc.

Excess sleep also has its negative consequences. It is dangerous to health, like a shortage of sleep. Most likely, you will not feel the vigor and the clarity of thoughts if you sleep more than 10 hours. And this is only the top of the iceberg.

Excessive sleep can go to chronic shape - hypersna. With hypersion, a person is constantly experiencing and inhibited (long) awakening.

One of the frequent cases in the excess of sleep is a metabolic syndrome. Most often, it is characterized by a violation of metabolism in the body. Overweight, exhibition of body fat in the abdomen, diabetes, development cardiovascular diseases - It is quite good motivators to detuning the correct day of the day, taking into account healthy sleep.

Causes of insomnia

All processes of our body are under the sensitive control of the central nervous system (CNS). If any deviations are happening from the norm, the dream suffers is one of the first.

Many are faced with insomnia before exams, important events or serious experiences. A man with an elevated level of anxiety is also a rare guest of the Kingdom of Morpheus. Along with psychosocial stress, it may appear on the background:

• shifts of climatic belts
• late dinner
• diseases of various nature
• hormonal failures,
• neuralgia
• alcoholism and smoking
• physical discomfort (pain),
• age-related changes.

To determine the cause of insomnia and its treatment, consultation with a specialist is recommended.

Doctors believe that a person needs to sleep at least 5 hours per night. If you sleep 3 days in a row less than this minimum, the body will experience the same effect as from one sleepless night. A team of scientists from the Cedars-Sinai Medical Center in Los Angeles suggested that one night without sleep could harm health comparable to harmless from the use of fast food for six months. At least this fact is proved on dogs.

Conclusion

Sacrificing a dream - for us, unfortunately, the norm. Therefore, poor well-being is a familiar state in most cases.

So that malaise and unsatisfied mood finally left you alone - start sleeping. Plan your dream as any other daily lesson, which requires special attention and time. Remember, a person needs to sleep. Dream is important as well as food, air and water.

Do not ignore your biorhythms and be healthy!

Almost every patient coming into the clinic of disorders of the eating behavior of Anna Nazarenko, suffers from insomnia or sleep disorders. Sleep is absolutely necessary for your health. However, when, due to the huge amount of affairs, we do not have time left at all, the dream is the first, from what we are willing to give up or sacrifice. And it is sad because good sleep is as vital for good health, like balanced nutrition or regular physical exertion.

From this article you will learn why the dream is so important for your health and how many hours of sleep you need to receive daily.

Good Sleep - Pledge of Health!

Sleep is not just a time to relax your mind and body. In fact, while you sleep, your body continues to actively work.

While you sleep, it restores the muscles that you wear out during the day, and cleans the brain from dead cells and thrombones. These vital processes provide proper work Your mind and body.

In addition, during sleep your brain processes and records important emotions and experiences in the past day.

Sleep is also important to regulate your emotions. If a person is deprived of sleep only on one day, his susceptibility to negative emotions will increase by 60%.

Not to mention that in the absence of normal sleep, the human body is much more difficult to control the appetite, the work of the immune system, healthy metabolism, as well as the ability to maintain the normal body weight.

One of the most famous reasons to sleep more to lose weight is that it reduces the volume of stress. Cortisol is a hormone produced by our organism during stress. Our body knows when mental or physical tension appears, and produces cortisol to help us cope with panic or excitement. But even if you are not in a panic, and you do not need to "fight or run", the body will mistakenly take all the forms of stress for this reaction and produce cortisol to compensate for it. Rest of everything in a couple of hours, instead of the necessary time, can lead to it. Cortisol keeps the body weight and leads to many other reactions through hormones. Sleep 8-9 hours, it will help the body to produce less cortisol.

As we said, as the body produces less cortisol, other hormones in your body can work better, including hunger signals and appetite. You noticed that during overvoltage, you want to eat anything high-calorie. Why? Stress or fatigue varies hormones in the body, which leads to their bad work. Leptin and Greens directly affect the levels of hunger, and these two hormones affect the number of cortisol in the body, and, accordingly, the amount of sleep. So that these "hormones of hungry" did their jobs correctly and held at a more or less level level, just sleep enough! You will notice that they stopped reaching for harmful food or feel the overall condition of stress. You must eat right, as the hunger strike does not help the exchange of substances, but you will notice that if you have enough sleep on the day before, the next day the appetite will be more stable.

Finally, sleep plays an important role in regulating your circadian rhythm, the so-called "internal clocks". These internal clocks work on the 24-hour schedule and it is they regulate your activity during the day and drowsiness in the evening. They also participate in the functions of the body as metabolism, immunity and response to external irritation sources.

Insufficient sleep or its irregular nature, as well as finding under the bright light at night, is able to violate the normal operation of these hours, as well as numerous processes that they regulate.

And even if you are sure that you get enough sleep, do not forget that not any dream is equally useful. Sleep should be not only sufficient, but also quality.

Nevertheless, there is no universal definition of sleep quality.

Nevertheless, the quality of sleep can be determined by such characteristics as: how much time you need to fall asleep; How many times during the night you wake up how rested and cheerful you feel in the mornings, and how much time you spend in different phases of sleep.

Considering how good sleep is important to your health, getting quality sleep in sufficient quantities should be one of your main priorities.

In other words, getting sufficient and at the same time a high-quality sleep is necessary for a person for a number of reasons, including to maintain the work of the immune system and metabolism, for efficient memory operation and maintain optimal body weight.

Permanent inappropriate is fraught with negative health effects

According to experts, the doctors of the somnologists and neurologists, almost a third of adults and two thirds of schoolchildren do not get enough sleep daily.

However, the consequences of a constant lack of sleep may be much more serious than you can imagine, and not limited to a simple sense of fatigue.

In the absence of sleep, you are more difficult to make the right decisions, you are less creative. In addition, in your case, the risk of getting into an accident or premature death. Partly, this can be explained by the fact that your cognitive abilities suffer from a lack of sleep.

One of the recent studies has shown that a five-hour sleep for several days in a row reduces mental performance to the same extent as the constant consumption of alcohol, sufficient to maintain its blood concentration at the level of 0.06

If this argument did not convince you, then keep in mind that constant inappropriate is the cause of poor mood, low performance, as well as immoral behavior.

Moreover, obtaining poor quality or insufficient sleep is capable of increasing the chance of developing such chronic diseases such as obesity, heart failure or diabetes.

And since it is during sleep that your body is getting rid of garbage and harmful thrombones formed in the brain, it is not surprising that the permanent lack of sleep increases your chances of developing Alzheimer's disease.

Simply put:permanent inappropriate negative consequences - It is more difficult for you to concentrate, take the right decision, you increase the risk of developing heart disease, obesity, diabetes, as well as Alzheimer's disease.

What factors do the amount of sleep required?

Each person is unique, with its preferences and needs. Therefore, in each individual case, the answer to the question of how many hours of sleep is needed for normal well-being, it will be different.

And yet, in any case, your sleep rate depends largely on your age.

• Older people (65+): 7-8 hours
• Adults (18-64 years): 7-9 hours
• Teenagers (14-17 years): 8-10 hours
• Schoolchildren (6-13 years old): 9-11 hours
• Preschoolers (3-5 years): 10-13 hours
• Children (1-2 years): 11-14 hours
• Kids (4-11 months): 12-15 hours
• Newborn (0-3 months): 14-17 hours

However, in addition to age, to determine a sufficient standard of sleep in each individual case, a number of factors must be taken into account ...

Quality sleep

The quality of your sleep can also affect how many hours of sleep you need.

If the dream was poor-quality, most likely you will still feel fatigue and irritability after you get a "sufficient" norm of sleep.

And vice versa, if you feel perfectly in the morning, you may well have a smaller amount of sleep.

Numerous studies have shown that short duration of sleep, as well as poor sleep quality, are the cause of many negative consequences.

That is why the quality of sleep is no less important than its sufficient amount.

In addition, there are a number of concomitant factors that can affect the quality of your sleep, for example, snoring. If you regularly feel that you do not hurt or constantly feel fatigue, and do not know why is a great reason to consult a doctor.

In this wayThe amount of sleep required to you for normal operation during the day depends on a number of different factors: from your age, genetics, as well as sleep quality. However, for most adults, the norm is 7-9 hours of sleep per day.

How to improve your sleep

Since sleep quality is very important, in your interests to do everything possible to improve it.

Here are some tips for improving sleep quality:

• Crowd from food disorder. When you have limited nutritionFor night, you cannot fall asleep from hunger, from the lack of trace elements, from the worn out of the nervous system with diets and irritability.

• Observe the mode: If you go to bed every day at the same time, you can adjust your internal clock. Scientists have established a direct relationship between irregular sleep schedule and its poor quality and duration.
• Come up with a certain "relaxing ritual" before bedtime: He will help you relax after a busy day and reduce the falling time. As studies have shown, for example, a pleasant relaxing music before bedtime is able to improve sleep quality.
• Create a pleasant setting: Sleep in a quiet, dark room with comfortable temperature will help you better get enough sleep. Try to reduce the activity before bedtime to a minimum. In your bedroom should not be hot. And remember, no external noise should interfere with you during sleep.
• Try not to use caffeine, alcohol and nicotine before bedtime: Scientists have proven that the use of caffeine, alcohol and nicotine before bedtime adversely affect its quality. Therefore, coffee is better to drink in the morning, or in the first half of the day.
• Stay away from smartphones and other electronic gadgets: Your manic attachment to the phone can cause bad well-being in the morning. Moreover, even unnecessarily bright lighting in your bedroom can negatively affect your sleep.
• Be more active: As studies have shown, insufficient physical activity during the day is the cause of bad sleep. Conversely, day training is able to improve the quality of your night sleep.
• Meditate:Meditation and other relaxing practices are able to improve the quality of your sleep, as well as brain. However, scientific evidence that would confirm this hypothesis is not yet.

In other wordsGood sleep is a guarantee of good health and wonderful well-being. So try to go to bed approximately at the same time and do not abuse caffeine.

Short outcome

The amount of sleep that you need is strictly individually and depends on the set of factors. However, for most adults, the norm is 7-9 hours of sleep per day.

Pay attention to your well-being during the day to determine whether you will receive a sufficient amount of sleep.

A sufficient and high-quality sleep is able to provide you with a charge of energy and vigorous for a whole day. If you constantly feel fatigue or irritability - you may need to go to bed early.

To get a maximum benefit from sleep, try not to use caffeine and alcohol before bedtime, create a comfortable setting in the bedroom and try to go to bed always at about the same time.

Right holder illustration Getty Images

In those countries where at this Sunday the clock is translated from summer time to winter, people will receive an extra hour of sleep. But do we actually know about a dream and about his influence on various spheres of our life?

1. All known "eight hours of sleep"

Often you have to hear that it is necessary to sleep eight hours a day. Such a recommendation is given national health organizations around the world, from British NHS to the US National Foundation for Sleep Problems. But where did this advice actually come from?

Studies held in different countries In order to determine how often the disease amazed different groups of the population, come to the same conclusion: people suffering from inclipboard, like those who sleep too much are more susceptible to numerous diseases and live on average less.

However, it is difficult to say whether sleep disorders caused diseases, or vice versa - a symptom of an unhealthy lifestyle.

Under the "too short sleep", as a rule, it means less than six hours, "too much to sleep" - more than nine-ten o'clock.

Children who have not reached publishers, usually recommend sleeping at night to 11 hours, and babies - up to 18 hours a day. Night sleep of teenagers, as it is believed should be up to 10 hours.

Shane about "Mara, Professor of the Experimental Studies of the Brain in the Dublin Trinity College, says that although it is difficult to definitely answer whether the lack of sleep is the cause or consequence of the poor state of health, the two of these phenomena have a mutual influence on each other.

For example, people who do not pay enough attention to physical exercises are sleeping worse, because of which they increase fatigue and, as a result, there is no strength in sports - and so on.

We know that scientists again and again associate chronic sleep deprivation - that is, a lack of sleep for one or two hours for a long period of time - with a bad health status: to notice the negative impact of the lack of sleep, it is absolutely not necessary to go to bed for several days in a row.

2. What happens to your body when you do not sleep?

Lack of sleep can lead to a number of diseases.

Results of 153 studies with more than five million people clearly indicate the connection of lack of sleep with diabetes, high pressure, diseases of the cardiovascular system, ischemic disease and obesity.

Studies have shown that a shortage of sleep during just a few nights in a row can bring a healthy person to the prediabetic state. Moderate underwear reduces the body's ability to control blood glucose levels.

In case of insufficient dream, the effectiveness of vaccines is reduced, the lack of sleep devastatingly affects the immunity, making us vulnerable to infections.

During one of the studies, the participants whose sleep was less than seven hours, were three times more exposed to colds than those who slept seven and more hours.

The body of people with a lack of sleep produced an excessive amount of Grethin - a hormone responsible for the occurrence of a feeling of hunger, and an insufficient number of leptin - hormone causing saturation, and thus increases the risk of obesity.

Also marked the relationship of a lack of sawmill with reduced cerebral activity and even in a remote perspective, weakly.

Professor about "Mara explains that toxic substances accumulate in the brain during the day and removed during sleep. If you sleep not enough for a long time, your condition" resembles a slight brain concussion. "

The effect of too long sleep has been learned less, but it is known that it is also associated with a number of disorders, including brainwatching in older people.

3. Different types of sleep helps the restoration of the body

Our sleep consists of cycles that are divided into several stages. Each cycle lasts from 60 to 100 minutes. Each stage plays a role in numerous processes that continue in our body while we sleep.

The first stage in each cycle is a dormant, relaxed state between wakefulness and sleep. Breathing slows down, the muscles relax, the pulse slows down.

The second is a little deeper sleep, during which you can sleep, but at the same time you consider what awake.

The third stage is a deep sleep, when it is very difficult to wake up, any activity in the body at this point is at a minimum level.

The second and third stage are included in the phase of slow sleep, usually the person does not see dreams at this time.

After a deep sleep, we return to the second stage for several minutes, and then go to the fast sleep phase, which is usually accompanied by dreams.

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Thus, during the complete sleep cycle, a person passes through all the stages from the first to the third, then for a short time returns to the second stage, and then the fourth stage comes - the rapid sleep phase.

During the next cycles, the length of the fast sleep phase increases, so the lack of sleep is more affected by it.

4. Sleeping people with sleep disorders more often

Replaceable work can cause a large number of health problems. Researchers discovered that those who work on shifts and sleeps too little in the wrong time may increase the risk of developing diabetes and obesity.

Those who work on shifts are much more likely to evaluate their health as poor or satisfactory, showed research NHS 2013.

Scientists also found out that people from this group suffer much more often from chronic diseases than working according to standard graphics.

Those who work on shifts are much more likely to skip work due to illness, indicate statistical data.

An even more such a gap between those who are engaged in physical and mental labor, and in addition, lack of sleep seems to effect more than those who lead a sedentary lifestyle.

5. Many of us suffer from lack of sleep more than ever

Judging by the media reports, we might think that we were covered by an accuracy epidemic. But does the level of lack of sleep grew?

The study in 15 countries gave a very mixed picture. In six countries, scientists recorded a decrease in sleep duration, in seven - an increase, and two more countries gave contradictory results.

There are many evidence that in the last few generations the sleep duration changed slightly. However, if you ask people as they estimate their intense, another picture occurs.

So why are so many people report fatigue? This may be due to the fact that the problem affects certain groups, and the general trend is difficult to allocate.

Problems with sleep differ significantly depending on age and gender, showed a study in which 2000 adults of British took part. During it, it turned out that women practically of any age suffer more from lack of sleep than men.

IN adolescence The indicators are more or less coincided, but then women begin to suffer much more suffer from the lack of sleep - this may be due to the advent of children. Then the gap is reduced again.

Caffeine and alcohol affect the duration and quality of sleep.

Regular more late waste due to work or communication leads to the fact that people are relaxing less, despite the fact that they are sleeping the same number of hours, explains Professor Derek-Yan Deec from the Center for Sleeping Research at the University of Surrey.

In addition, some can sleep too little during the week and fumble at the weekend, increasing the average number of sleep hours. However, as a result, these people still suffer from the lack of sleep.

Particularly strongly to suffer from lack of teenage sleep, Professor Daek believes.

6. We did not always sleep like now

But this was not always considered the norm, says Roger Ekirch, professor of history at Virginia Polytechnic University. In 2001, he published a scientific work on the results of 16 years of research.

In his book, "When the day ends" is argued that hundreds of years ago, people in many parts of the world slept in two receptions.

Ekirch found more than two thousand testimonies in diaries, court records and literature, which prove that people went to bed shortly after the onset of twilight, then wake up a few hours at night - and went to bed again.

In his opinion, this means that the body has a natural preference for "segmented sleep".

Not all scientists agree with him. Some researchers discovered modern communities of hunters and collectors who do not make a dream into two stages, although they do not have electrical lighting. That is, "segmented sleep" is absolutely not necessarily the natural norm by default.

According to Ekirha, the transition from two-phase to monophasic sleep occurred in the XIX century. Then the possibility of lighting houses led to the fact that people began to lie down later, while waking up at the same time as before. Improving lighting led to a change in biological watches, and the industrial revolution required more productivity from people.

7. Phones interfere with teenagers sleep

Sleep experts believe that adolescents need to sleep up to 10 hours daily, but almost half of them sleeps significantly less, the data of the British health care system is evidenced.

The bedrooms should be a resting place, but they appear increasingly distracting factors, such as laptops, mobile phones. All this complicates the waste process to sleep.

We have more diverse entertainment than ever, - in the end there is a temptation to awkward more.

Blue light emitted by electronic devices makes us less want to sleep. And the activity itself - conversations with friends or watching the TV - stimulate our brain when it should relax.

Statistics indicate that most young people continue to check the phones already after falling into bed.

8. Studies of sleep disorders

More and more people appeal to doctors with complaints about sleeping problems.

Analyzing the data of the British healthcare system in June, the BBC found out that the number of studies of sleep disorders in the last decade grew every year.

There are several factors, however, the most important, apparently, is obesity, the neurologist Guy Lesziner believes. The most common complaint, according to his observation, is obstructive apnea - respiratory disorder in a dream, which is closely related to the problem of excess weight.

The media also played a role, since people are more likely to appeal to therapists, after they read the article about problems with bed or learn the symptoms on the Internet, he says.

Recommended treatment from insomnia is cognitive behavioral therapy, and the doctors more and more come to the idea that the pills should not be prescribed in such cases. However, many still do it, because not everyone has the opportunity to undergo treatment without medicines, especially outside the large cities.

9. Are there any differences in different countries?

The subject of one study was associated with the habits of people in 20 industrialized countries. It turned out that the time when people go to sleep and wake up may differ to an hour in one or the other side, but in general in different countries it was about the same.

As a rule, if on average, residents of the country went to bed later, they woke up later, although not in all cases.

Researchers came to the conclusion that social factors - working hours, schedule of classes at school, habits associated with free time - play a more significant role than a dark or bright day of day.

In Norway, where the duration of the dark time of day can fluctuate from zero to 24 hours, the sleep duration varies on average for half an hour.

And in countries such as Britain, where the dawn time and sunset are highly dependent on the time of year, and in the states located closer to the equator, where this difference is minimal, the duration of sleep remains constant throughout the year.

And what can be said about the effect of artificial lighting?

A study of three communities that do not have access to electricity in three countries - Tanzania, Namibia and Bolivia - showed that the average sleep duration is about 7.7 hours. That is, as much as in industrialized countries.

Thus, sleep duration is approximately the same all over the world. In these communities, they also went to bed not as soon as he was dark, but fell asleep approximately three hours after sunset - and woke up to dawn.

Most studies are shown: Yes, artificial light postpones sleep time, but it does not necessarily reduce its duration.

10. "Lark" and "Owl"

Always "Morning" and "Evening" people. We even have genetic evidence confirming this.

Artificial light seems to be aggravated by this effect - especially for people who prefer to go to bed later. If you are so inclined to be "owl", artificial light will push you to fall even later.

Approximately 30% of us are inclined to be "larks" and 30% - "owls", and the rest of 40% somewhere in the middle - although a little more of them prefer to get up to get up before.

At the same time, we can partly control our biological clock. Those who are used to getting up and lie down later may try to rebuild and get more daylight.

The researchers team chose a group of volunteers in Colorado, which were deprived of access to artificial light sources. And only 48 hours were enough to move their biological clock forward for almost two hours.

Melatonin levels - hormone, which suggests the body, that it is time to prepare for sleep - volunteers began to rise earlier, and their body began to prepare to sleep closer to the sunset.

Sleep - protective adaptation of the body, guarding it from excessive irritation and the opportunity to restore performance. First of all, sleep has a security value for the nervous system.

Long-term deprivation of sleep by unnecessary organism. After 3-5 days, an irresistible need for a dream appears

Newborn children sleep 20-22 hours per day. With age, the duration of sleep in humans is reduced. The duration of sleep and the characteristics of the body, the degree of development of the nervous system, health status depends. Reducing the duration of sleep in children for 2-4 hours. And more sharply adversely affects the functional state of the brain. The performance of the body is reduced, fatigue comes faster, the body resistance to various infections is sharply reduced.

Teenagers with weakened health and students during the most active school sessions are required for a night rest by 1-1.5h more. Due to the lack of sleep, the problem of dayly sleepiness becomes a special sharpness for adolescents. From 28 to 66% of high school students complain about the difficulties of morning awakening, lethargy and drowsiness.

The negative consequences of insomnia are worsening memory, difficulty with holding attention. This affects performance and leads to an increase in the likelihood of nervous disruptions. More than 30% of adolescents (in different age groups), sleep disorders arise. A lot of students 5, 8 and 10 classes prefer to go to bed later, but to get up early (classes in our school begins at 8:00), which leads to further violations of the biological rhythms of the child.

How to sleep correctly

• the duration of sleep in adolescents should be at least 8 - 9 hours a day
• especially important is the mode of students' day, a combination of mental and physical labor of schoolchildren is necessary.
• a person must sleep enough to wake up in the morning easily and independently
• You need to teach children to get up and go to bed at the same time
• Before bedtime, excluding exciting games, enhanced mental work
• Time after dinner should flow in a relaxed atmosphere, eliminating the strong excitation of the nervous system
• Dinner should be light, no later than 2-1.5 hours before sleep
• Chocolate, coffee and strong tea for the night to give children not recommended
• Best before bedtime for 20-30 minutes. Exit for walk
• Fresh, cool air in a room where children are sleeping, contributes to a faster falling asleep and deep sleep. The best temperature in the bedroom is 15-16 degrees with
• The bed should not be fed under the weight of the child, so as not to cause the spinal curvature
• The bed length should be 20-25 cm. Exceed the growth of the child, and the width must be twice the width of the shoulders

• The most hygienic mattresses from a hair or sea grass
• Bed linen is not recommended starch, as it worsens air ventilation

Kalinov Yuri Dmitrievich

Reading time: 4 minutes

How to create conditions for good sleep

A healthy lifestyle favors strong healthy sleep. To never encounter insomnia, follow the advice listed below.

1. Awaken daily (even on holidays and weekends) on the alarm clock at the same time, fall asleep also in the same hour.
2. Do not sleep in the afternoon.
3. Do not smoke, do not drink alcohol, especially in 2-3 hours before bedtime.
4. Do not take drugs psychostimulating its actions.
5. Do not use caffeine products for 6-8 hours for sleep. Such products are chocolate, coffee, tea, coca-cola.
6. Do not eat if 2-3 hours left before sleep. But also fall asleep with empty stomach - not the best option.
7. Do physical education - it is useful for health and favorably affects sleep quality. Optimal time for training - no later than one and a half hours before night rest, optimal frequency and continuation L - 3-4 times a week to 30-60 minutes.
8. Come up with and observe the "sleepy ritual": each day, follow the same actions before bedtime, for example, listen to calm tracks on your favorite musical theme or take a bath.

Healthy man's sleep affects not only his well-being and appearance, but also for creativity, logical thinking, decision-making process, speed, concentration, memory, perception, ability to assimilation of new information, interaction with environmental And even the immune system.

For high efficiency in the work, a regular achievement of success is needed well. Yes, this is exactly the case. For example, many famous geniuses of all time differed short sleep, but, as a rule, lived for a short time.

In addition, the question of sleep duration is individual. Therefore, it is best to be guided by prompts of our own biological clocks, as well as adhere to the basic rules of sleep hygiene.

Impact on vital activity

Sweeping on weekends

The question of compensation for lacking during the working week, long-term sleep on weekends was studied in scientific circles. Swedish scientists found that the risk of early death in people who are sleeping less than 5 hours on weekdays, but they are satisfied at the weekend, does not exceed the same indicator in people who pour out every day. However, studies of American scientists have shown that pressure, cholesterol levels and other important performance of the body were worse for those who squeezed out on weekends, and did not sleep last 7-8 hours throughout the week. In addition, the swelling on weekends can lead to insomnia, as the late rise does not contribute to the subsequent need of falling asleep into the usual time.

Different sleep duration in workers and weekends provokes obesity, headache, chronic fatigue, increases the risk of developing cardiovascular diseases, probability of strokes and heart attacks. For example, about obesity notes that many metabolic processes obey the daily rhythm and a normal sleep is important for them. Sleep disorders lead to an increase in the level of Grethin (hump hormone) and a decrease in leptin level (energy tax marker) - a person unconsciously increases appetite. This was checked in laboratory research and animals, and in humans: chronic lack of sleep leads to an increase in appetite, an increase in the total consumption of calories per day and extensive weight.

Sleep deprivation

Sleep deprivation is a very difficult test. For several days, the consciousness of a person loses clarity, he is experiencing an insurmountable desire to fall asleep, periodically "falls" into the border state with confused. This method of psychological pressure is used during interrogations and is considered as sophisticated torture.

Labor productivity

According to research, the number of sleep hours overnight strongly affects labor productivity both during the day and in the long run. Inscript overnight leads to cognitive disorders. Daily lack of sleep leads to accumulable with each subsequent day to a decrease in labor productivity. With the normal number of hours of full night sleep (7-8 hours), daily labor productivity is maintained at a high and approximately the same level.

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

Rules of healthy sleep

Huge importance for good well-being has sleep mode. If a person always falls asleep and wakes up at the same time throughout the week, his body becomes more enduring and healthy. Observe your regime even on weekends, do not seek to sleep more today or lie later - install your own internal clock. Clearly follow the sleep mode, then insomnia will pass by you. We set up sleep mode - consider that you will not have problems with falling asleep at night, and waking up in the morning you can always easily and quickly!

Also fresh air will be a huge advantage for healthy and good sleep. Carry the room before you go to bed. So you can relax, bring the mind to calm, charge the brain with fresh air. After all, while the person sleeps, the brain is actively working, treating all the information that he managed to get per day. The stuffy room may even lead to breathing problems, not to mention the inability to fully relax and sleep. Therefore, always strive for the bedroom to be filled with fresh air. And if you yourself begin to make evening walks in a nearby park - then your dream will be very strong, healthy. Fresh air Gives the human body only benefit and excellent health.

It also has a great importance to what you sleep. You should be comfortable! Old uncomfortable pillows make your neck and back strain, and this does not help it hard to sleep. Slept and creamy mattress will only distract from sleep. And inappropriately, the length of the blanket and can fall at all to fall asleep you, because you will be constantly cold or hot. Therefore, take care of what you sleep on. Buy new good pillow, take care of the quality bedding.

Better to give preference natural materials. After all, synthetic fabrics can more often cause allergies.

Pay attention to what you sleep in bed. It should be linen, or cotton clothes

Nothing should put pressure, pull, interfere. Loose cotton T-shirt or pajamas is the best option. And do not forget that all the underwear needs to be erased at least once a week. And if you want to extend the cleanliness of your hairstyles and get rid of pimples on the face, then the pillowers change more often - 2-3 times a week.

Sleep benefit for man

It does not always sleep full, often happen both night awakening and superficial dreams. But no matter how difficult the reasons for breach of healthy sleep, the dream is vital to every person as the sun, air and water. So laid by nature. Even trees and herbs fall into the hibernation, getting rid of leaves and dried herbs, they begin their rest. It is necessary to sleep everything, all human life constantly passes in alternating 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 strong sleep, the metabolism is improved, blood pressure is normalized, the main systems of the body are formed, chemical and emotional cell reserves are restored.

It has long been noticed that many after a good sleep is improving the mood, people feel cheerful than usual. At night, a person rests, everything is "placed on the shelves" in the head, "and in the morning there are fresh thoughts and ideas for solving certain tasks for which he could not find a response during the day. In this case, the phrase "Morning in the evening wisen" is remembered.

In addition, full sleep contributes to the acceleration of the treatment of diseases and wound healing. It passes the fastest during the slow phase of sleep. Also during sleep in large quantities, growth hormones are produced and cells are updated. That is why a person who is always poured, looks much better than his one year old. The skin has more tightening, fresh and shining look. There are no circles under the eyes.

How much to sleep

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

If a person wakes up in too early time (under the condition of late waste to sleep), then it serves as a sign of hormonal problems. If he sleeps overly much and does not fall out, he is most likely a mental disorder or brain problem. In addition, as Somologian doctors assure, a duration of 9 - 10 hours and is very harmful to emotional background and the health of the nervous system. Long sleep is dangerous in that biorhythms are violated, life tone decreases, apathy appears and even depression.

The "quality" of sleep can also talk about human health. For example, a long falling asleep is, in most cases, the cause of overwork, disorder of the nervous system and strong stress. And frequent wakes at night talk about violations in the activities of the internal organs.

Consequences of lacking

Due to the mad rhythm of life and a large number of stresses, many people suffer from insomnia. You can immediately see the crowd in a crowd, because it looks tired, scattered and with eductions under the eyes. It is very detrimental to health and health.

• immunity weakens,
• accompany frequent headaches,
• rises the risk of heart disease,
• the work of the hormonal system is disturbed,
• there are inflammatory bowel diseases,
• cortisol level (stress hormone) rises
• there is a sense of irritation, frequent mood swings,
• apathy and depression arises,
• performance drops,
• the memory is worse, attention
• the aging process is accelerated,
• provokes gluttony
• worsen eyesight.

Therefore, it is so important to observe the mode of the day and sleep enough time

How to improve Son.

To make it easier to fall asleep, you can listen to calm music, a melody that causes a dream, read a pacifying book. But best, for 15 - 20 minutes before sleep, walk on fresh air - It is also extremely helpful. But in no case, you can not do physical exercises for the night. It excites the body, and prevents from falling. Better remember.

It should be accommodated to the room and the place to sleep. The bed must be comfortable, so pick up a suitable mattress. Before bedtime, be sure to ventilate. It is noticed that if the room is cool, then sleep will be stronger and sweeter.

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

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

For strong, healthy, high-quality sleep, you must follow the rules. A place for rash should be comfortable with a well-chosen mattress, the blanket is warm, but not hot. The bedroom should have fresh air, the room before bedtime must be ventilated. For sleep, a lower air temperature is suitable, about 18-22 degrees. Experts argue that the lower the air temperature in the bedroom, the stronger sleep. But, nevertheless, the comfortable temperature must be selected individually.

In the room for sleep, sharp odors should be avoided, but with insomnia you can use an aroma with essential oils sandals, lavender, hop, Melissa Gerani, etc. Essential oil Selected from personal preferences. And more about smells. Good mood When waking promotes the smell of citrus.

2. TV and electronic gadgets before bed

Before bedtime, it should not sit at the computer or television screen for a long time. Japanese researchers concluded that the use of a television, computer or electronic gadgets immediately before bedtime is a factor of negative effect on the flow rate and sleep quality, and can also lead to sleep violation (insomnia).

3. Food before bed

It is best to eat a few hours before sleep (at least 2 hours). Full stomach does not contribute to healthy sleep. But perhaps, some people need to eat something easy for healthy sleep.

4. Walking

It is useful before bedtime walking 20-30 minutes (more than) calm step. The walk in the fresh air satuates the brain with oxygen, soothes and relaxes. A leisurely movement removes the accumulated day stress. During the walk, you can safely think about the problems accumulated in the day so as not to leave them for sleeping. Solve problems during the walk will not be able, but to make a plan of action (at least approximate) just may turn out. It will soon nervous systemwill make a calmer dream.

5. Gymnastics and physical exertion

Never load on the night of physical exercises, all classes before bed are performed in slow motion. Heavy physical and mental work is better to postpone the morning or middle of the day. Excessive fatigue, mental or physical, also does not contribute to rapid falling asleep.

6. Water treatments

Shower before bedtime should be warm and comfortable, but not hot or cold, not contrasting. Warm water relaxes the body, which contributes to a faster falling asleep. Cold and pretty hot water On the contrary, they excite the nervous system and lead the body into tone.

7. Solving problems

Before bedtime, you can not think any problems, search for solutions. Otherwise, under such conditions, get insomnia. Possible psychological protection with negative thoughts by suggestion with the help of a statement - "I'll think about it tomorrow", this is especially true of nervous, emotional and stressful situations.

8. Take into account the time of year

For full sleep use, rash, pay attention to the time of year. Winter requires significantly large quantity time to achieve full night rest, healthy sleep

It has long been noticed that some people who cost the minimum amount of sleep have overweight problems. This fact must be taken into account especially to women, beauty whose youth depends on regular rash.

9. Observe the mode

The constant benefit of sleep depends on the right attitude to rest, compliance with the regime of the day. To maintain health, a person must be filled with "today", waking up "tomorrow." All excuses about "owls" or "larks" are unfounded. Each hour of sleep until midnight is two o'clock sleep when falling asleep after midnight. Domublic doctors believe that a person is like nature should fall asleep if possible at sunset, wake up with dawn. Going to bed is preferably at the same time, so that the habit of falling asleep.

Quite often many enthusiastic people extremely sorry to spend a large number of Sleep time, but it is necessary to remember that your precious life depends entirely on the restorative process of a full-fledged night rest. Healthy sleep prolongs life. Be healthy!

Full sleep Leave all the problems behind the bedroom threshold

In fact, wise people advise to leave all their problems behind the threshold of the house. That is, coming home, do not "drag" there with me a solution to issues of work 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 business. There is no longer a well-normalized working day.

But what about sleep time, there should no longer be any excuses - this is the time when there is no place for any ponder of daycoming issues, situations and problems! I remember I had a period in my life when I was so loaded by the thinking about the work that they constantly spinning in my head! Naturally, no faster and easy falling asleep and speech could be! What is the full dream here, when the brain is actively engaged in the decision of the "production tasks"?!

Fortunately, then I already knew about the state of awareness and that thoughts are quite realistic to manage, if you do not let them on a self-shot. After all, most often we have thought in our heads, without control from our side. And many people generally believe that it is impossible to manage the thoughts - well, how can I not think about it if these thoughts climb into my head?!

Nevertheless, the skill "Do not think unnecessary thoughts" can be mastered. As Scarlett said from the "Gone by the Wind" - "I'll think about it tomorrow!". You can take it into armaments directly or come up with some kind of yours. The main thing is that you keep track of unwanted thoughts to you in the head when you are trying to fall asleep, and expelled them, saying ourselves "no! I will think about it tomorrow!". And immediately replaced unwanted thoughts on something good.

Here it is also important not to overdo it. If, instead of alarming and dark thoughts, you will begin to think about your dream or something as inspiring you, then you risk it so to inspire and boost the energy that you will not be good! 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 kind of pleasant location where

You could relax and enjoy the rest. By the way, it should not be a real place. If you do not have any, then you can come up with it! Moreover, this place can be for you a kind of "refuge" from anxiety and worries. When you need to calm down and stop helping yourself with all sorts of experiences, you mentally move to your "favorite place", leaving anxiety and care outside.

Snow management

Sometimes a sleeping person can make a report that he is in a dream. It may happen both spontaneously and after various workouts. Such a condition is called a conscious dream.

Physiological regulation methods

For a healthy sleep, it is necessary from 4 to 8 hours, but these numbers are sufficiently conditional. The need for a longer sleep is manifested, for example, with a large amount of physical work.

About a third of life we \u200b\u200bspend in a dream, so it is important to maintain its natural natural rhythm.

Pharmacological means

Drugs sometimes prescribe symptomatically, as well as sedatives. The pharmacological regulation of sleep without appointing a doctor can be very dangerous, in addition, with long-term use of the sleeping pills, their effect decreases. Nevertheless, the abuse of sleeping and soothing drugs is a common and dangerous phenomenon in developed industrial countries.

For a long time, such drugs as opium and morphine ranked for a long time, however, due to the danger of drug addiction, they are currently not consumed.

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

Melatonin is one of the most modern drugs to which high hopes are imposed due to its physiologicalness.

According to the latest studies, magnesium deficiency often leads to nervousness, irritability, as well as to borroxism - involuntary teeth in a dream. It also found that magnesium contributes to the production of melatonin. Nevertheless, magnesium itself plays an independent role in creating a quiet, comfortable state, removing stress and relaxing overly stressful muscles. Therefore, the reception of magnesium should be an integral part of any nutritional program to improve sleep.

Elektroson.

Main article: Electrosonterapia

Electroson is a method of neurosultimulating therapy, in which, as a result of exposure to the patient's CNS, the condition of low frequency and low force arises the state of drowsiness or sleep. This is a method of therapeutic effect on a person by a constant pulse current, low frequency (1-160 Hz), low force (up to 10 mA), with pulse duration of 0.2 to 2 ms. The electroscone has tranquilizing, sedative, as well as stimulating and some other effects and is recommended as a restoring procedure with a wide range of disorders and diseases.

Rules sleep

1. Refuse habits that harm sleep
   What we do before bedtime is greatly affected by falling asleep. If you're late in the evening you will go on a jog or training, it activates all the processes in the body, which will take more time on falling asleep. Sleep at the same time will be restless and disturbing. Therefore, astronauts before bed reduce physical activity, and also avoid heavy food so that it does not take energy and did not prevent good sleep. Improve floating can slow walks in the fresh air and light dinner. Believe me, the overall head will be clear, and the body rested.
2. Restricting the use of electronic devices
   Shortwave light emitted by computers, smartphones and other electronic devices, worsens sleep. The fact is that bright radiation suppresses the generation of melatonin. And so, having stuck late for the computer, we do not want to sleep. This leads to a violation of sleep rhythm, so astronauts recommend to stop using electronic devices 2-3 hours before sleep. If you are not ready to go to extreme measures, then start with small: use glasses with special lenses or install an application with a blue filter.
3. Creating a sleepy atmosphere
   At the Space Station, all crew members have their sleeping cabins without portholes. And this is not a savings, but ordinary rationalism. This is done so that frequent sunrises did not worsen the sleep of astronauts. And less light penetrates into the room, the level of melatonin is higher, respectively, sleep quality is better. If there is no possibility to eliminate all sources of noise and light, you'll take advantage of the mask for sleep and buy earnings. Also do not forget to air the room so that due to the stagnant air in the morning he did not hurt the head.
4. Compliance with the regime
   Sunrise in orbit occurs every 90 minutes. And this is for a minute, 16 times a day. Because of this, astronauts often occur disturbances of sleep rhythm. And the most effective solution to this problem is the generated habit of falling down and wake up at the same time. For astronauts, this is a real salvation. TRANSFER, this is for an ordinary person salvation. The well-established sleep mode solves more than half of our problems with a falling asleep and calm awakening. If you get used to living at one schedule, you will soon notice how much cheerful you have become.
5. Reception of melatonin and caffeine
   In order not to move from the rhythm, the astronauts resort to the reception of synthetic melatonin and caffener-containing products. Melatonin has a sedative effect and helps to fall asleep, and caffeine helps when you still could not sleep. In our conditions, melatonin can be obtained by reducing the amount of light in the room, but caffeine is simply indispensable. Scientists found out that to obtain maximum benefit from caffeine, its amount in the blood should be about 400 mg. For this, you have enough one big coffee mug after awakening and one after 4 hours after that.
6. Relaxation techniques
   Very often sleep mode is shot down due to stress and excessive experiences. In such cases, NASA resorts to cognitive therapy, which helps to give a mental state to normal. Good results showing relaxation technique. Uncomplicated exercises will improve sleep and make you more relaxed and balanced. Please, the simplest and effective technique for removing the voltage in the body is uniform deep breathing. Make a deep breath on 5 bills, keep breathing, also counting to 5, then just exhale. Repeat several times, watching the tension leaves your body. Relax - and your dream will become strong and healthy!
7. Proper lighting
   Lighting plays an important role in maintaining biological rhythms of astronauts. That is why in lighting on the ship no longer use luminescent lamps with a large proportion of blue light in the spectrum. They were replaced by LED, which we recommend to do and you. Adjust to protect yourself from the effects of fluorescent lamps and replacing them for lighting yellow or orange color. Such lamps minimally affect the production of melatonin, and therefore nothing will hurt your sleep.

All these rules will help you make daily dream as efficient as possible, as well as fall asleep in the blink of an eye. Total 7 simple rules - and no longer any problems with sleep!