Sleep is an important part of every person's life, however, due to stress and busy schedules, we often suffer from insomnia and other related problems. Together with a psychologist, we study the secrets that will help to establish this area of health.
In a dream, in addition to rest, our body solves important tasks for it associated with various physiological processes, some of which occur precisely in the state of sleep. For example, in a dream, certain hormones are produced. That is why the importance of this process cannot be underestimated - psychologist Tatyana Vlasevskaya will talk about the causes of sleep problems, as well as how to fix them.
Insomnia, frequent awakening in the middle of the night, lack of sleep - a huge number of people have sleep problems, which are often their fault. For example, most of us have a habit of falling asleep in front of a TV, computer, tablet screen, phone in hand. It has long been proven that blue light emitted from smartphones, computers, and TVs is very harmful not only for human skin - it interferes with the production of melatonin, the sleep hormone. Moreover, the habit of falling asleep with the devices turned on (with sound) provokes insomnia.
Therefore, train yourself to go to bed correctly - an hour before going to bed, put all your gadgets aside, turn off the TV, do not watch the news before going to bed. To sleep well, you need silence, the absence of any irritants, including light, sounds, a comfortable mattress, and a ventilated room. And, most importantly, go to bed no later than midnight, and ideally at 11. Since it is at this time that the activity of the pituitary gland begins to increase.
There is an opinion that you need to sleep at least 8 hours a night. The number of hours for sleep is individual and depends on the internal needs of the body. Whether you have enough time for quality sleep is easy to find out: sleep should occur 10-20 minutes after you purposefully go to bed. If you toss and turn for an hour or more, then you are sleeping too much. If you fall asleep as soon as your head touches the pillow, you are not getting enough rest.
In addition, it is important to follow a few simple rules that will help you improve your sleep quality:
Try to avoid lack of sleep: go to bed at the same time (before 12), and get up early in the morning. It is very important. The opinion that it is possible to break the regime on weekdays and sleep off on weekends is a rather dangerous myth that leads to a restructuring of biological rhythms. If you haven't got enough sleep all week for one reason or another, and then decided to "hang out" on the weekend and slept on Saturday and Sunday until lunchtime, you are guaranteed to go to bed later, which means that on Monday it will be difficult for you to get up early, and you again do not get enough sleep.
It is advisable to wake up on weekdays and weekends at the same time. Sleeping more than your body needs is not very beneficial. In addition, it may be a symptom of some kind of malfunction in the body: the presence of depression, metabolic disorders. Studies have shown that people who sleep no more than 6-8 hours a night live longer. At the same time, the life expectancy of those who like to sleep is relatively shorter.
And now here are some simple but effective life hacks that help you fall asleep quickly.
Always ventilate the room before bed:
It has been proven that sleep in a cool place occurs much faster and is of better quality, and therefore try to ventilate the room before going to bed - open the window thirty minutes before going to bed. Also, if you go to bed and are having trouble falling asleep, try pulling your feet out from under the covers. A decrease in body temperature helps to fall asleep faster.
Get distracted:
Pick up a heavy book from the shelf, ideally a treatise on philosophy, and start reading. Nothing makes you sleepy like boring reading material. But remember, this should be a book - not a gadget.
Master the technique of correct breathing:
Breathing helps to relax and concentrate not on your thoughts, which often prevent you from falling asleep, but on listening to your body. We inhale through the nose and at the same time count to 4; hold your breath - count to 7; exhale through the mouth, hold your breath again - count to 8. Repeat this exercise several times.
Learn to relax before bed:
For these purposes, one of the poses (asanas) in yoga - Shavasana (corpse pose) is ideal. The starting position for performing the asana is lying on your back: in this case, on the bed, covered with a blanket. Keep your left and right sides of your body as symmetrical as possible, with your arms at an angle of 45 degrees from your body, palms facing up. Close your eyes, get distracted from everything that surrounds you at the moment. Listen to your breathing - breathe with your belly! Inhale quickly, exhale deeply. Shavasana helps to relax, remove all muscle cramps in the body. Lying in Shavasana, you can imagine your favorite place: it can be real or invented - a place where you once visited and you felt good. For example, it can be a tropical island, and you are lying on a sandy beach by the ocean or in the jungle, where there is a lot of greenery.
What should you never do if you are having trouble falling asleep?
- Look at the clock and panic that you cannot sleep.
- Scroll problems, thoughts, important conversations in your head - learn to disconnect from everything "important" before bed
- Turn on the TV, watch feeds on social networks
- Try to fall asleep: if you realize that you have been turning in bed for more than 20 minutes, start acting "by contradiction" - fight with sleep, and be sure it will come very quickly.
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