What if you want to sleep all the time?
If you want to sleep all the time, you need to look at why you are not getting enough sleep. It is worth paying attention to the rhythm of the day, whether it is optimally tuned for you. If not, then perhaps your rest is not of sufficient quality because of this, and there is a desire to take a nap. Also, if you are overly tired, you may not have enough rest time set aside for sleep.
In this case, it is worthwhile to study your life schedule in more detail - perhaps you have gained too fast a pace that needs to be slowed down.
Your constant urge to take a nap may be due to the boredom of what you are doing. Then, it is worth reconsidering your occupation and doing something that awakens frantic energy in you.
It is worth remembering that sleepiness during the day from 12:00 to 14:00 is a normal physiological process. During this time interval, you can give yourself a few minutes for rest and a little reboot.
What will happen to the body if sleep is disrupted?
Going to bed later or even spending the night awake is not a big deal for many people. However, “the state of a broken plate” is the least that a person can face the next day.
What happens to our body if we slightly neglect the time for sleep?
First, metabolism and hormonal balance are disrupted—secondly, the feelings of hunger and satiety change. The person begins to absorb more food and gain weight rapidly. Libido also decreases, and emotional lability appears - mood swings and emotions are attacked for various reasons. Irritation and frustration on others become companions during the day.
Moreover, cognitive abilities decrease: memory weakens, reaction speed decreases, and attention is in a state of out-of-focus.
So is it worth it to continue to neglect the time to reboot the body and go to bed "a little" later?
Why can't you fall asleep for a long time?
It's already a new day on the clock, the alarm will ring soon, but sleep is not in one eye?
Three reasons for your insomnia:
The rhythm of the day is disrupted - getting up too late, being inactive, and being physically too late can harm your inner balance.
Severe emotional fatigue also leads to being awake under cover of the night. So, if you are very emotionally tired during the day, it will be more difficult for you to fall asleep at night.
Increased anxiety is the most common cause of insomnia. Prolonged digestion of thoughts in the head, internal dialogues with oneself, anxiety about tomorrow, all of which, of course, are "worth" thinking about before going to bed, do not allow to enjoy the desired dreams.
Suppose you figured out the root causes of insomnia, but you can't fall asleep faster. In that case, expert Olga Alexandrova recommends paying attention to five life hacks that will negate the problem with the painful process of falling asleep.
Lifehack 1:
An hour before bedtime, dim the lights throughout the house as much as possible. After all, to fall asleep quickly, a person needs a sufficient amount of sleep hormone - melatonin. The body does not produce it in a few minutes. A person needs about an hour in a semi-dark room for the hormone to be made in the required amount for the most rapid process of falling asleep.
Moreover, it is recommended to turn off the TV, computer, and the sound on gadgets an hour before bedtime, because the light of the blue spectrum destroys melatonin.
Lifehack 2:
Falling asleep is the easiest and best in a dark room. Blackout curtains will help you create the darkest space possible. If there is no opportunity to hang such curtains, a sleep mask will come to your aid.
Lifehack 3:
Say no to a full stomach before bed. After all, when our body is filled with food, it becomes more difficult to fall asleep. Also, energy is generated, the excess of which does not contribute to a comfortable sleep.
Lifehack 4:
Physical, emotional, and intellectual activity should be correctly distributed throughout the day. So, emotional and intellectual activity is best left for the first half of the day. That is, for study, work, and project activities, the optimal time is until 17.00. Physical activity should be left for the evening, from 17.00 to 19.00. Before going to bed, it is best to do something that calms and relaxes you, do not burden yourself. If you follow this daily routine, you can fall asleep quickly enough.
Lifehack 5:
An obvious but important point for achieving quality sleep is the temperature and humidity of the room. So, for sleeping, the optimal temperature in the room is 19-22 degrees. It is best to fall asleep in a relaxed and ventilated area.
However, it is worth keeping an eye on the level of humidity. If the air in the room is dry, then the mucous membrane in the nose and throat dries up, which makes it more problematic to fall asleep. The optimum humidity level for good sleep is 45-55%.
Foods That Improve Sleep:
Eating at night is harmful, but before going to bed, it is terrible. However, if you nevertheless embark on such an adventure, then the advice of the sleep doctor Olga Alexandrova will help you make the right choice.
Sleep is improved by foods containing the amino acid tryptophan. Tryptophan is necessary for the body to produce serotonin from this amino acid, a pleasure hormone and a precursor of melatonin. And as we already know, melatonin is a sleep hormone that awakens in us the desire to take a nap on a soft bed. Tryptophan is found in turkey, bananas, and dairy products. What foods disturb sleep?
The answer is simple - all stimulant and caffeinated foods. That is why you should refrain from a cup of coffee before bed.
Make taking care of your sleep a priority.
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