How long does it take to get enough sleep?
There is no universal time to sleep. Each person has his own. This is inherent in us genetically, so there is no way to fix it. It is known, for example, that Napoleon slept for 4 hours and Einstein for at least 10 hours. At the same time, a myth that sleeps until 12 o'clock at night is the strongest and most healthy.
However, it is not. If you want to normalize sleep, then pay attention to its schedule - you need to go to bed and get up always at about the same time. Melatonin production depends on when you go to bed. So, for a person who goes to bed at 19:00 and wakes up at 02:00, it starts around 17:00. At the same time, at 02:00, hormones begin to be produced in people who sleep from 04:00 to 11:00.
There is a debate about daytime sleep - good or bad. It's simple - if it does not affect your night's sleep in any way, then it can be practiced. If you sleep from 2 to 20 minutes during the day, it can even be useful - drowsiness decreases, the level of attention, stamina, and memory increases.
But naps longer than 50 minutes are not recommended at all. After all, then you can reach the deep stage of sleep and wake up disoriented. The so-called sleep of pensioners is also harmful (ate-slept-ate-watched TV-slept). Owl Tips Delayed Sleep Syndrome (commonly referred to as "owls") is a disorder in which most of the sleep period lags behind your daily routine.
As a result, this leads to insomnia and difficulty waking up. That is, “owls” have internal clocks that do not coincide with astronomical ones. Such people should not sleep off on weekends. This will ruin your schedule and disrupt your internal circadian rhythm. In addition, they should refrain from strong tea or coffee 8 hours before bedtime. Properly, owls are susceptible to caffeine.
How are sports and sleep-related?
Exercise calms us down like antidepressants. The point is that muscles react instantly to stress. It used to be like this: you are threatened by an animal - this is stress. You run away. Now we react to stressful situations differently. For example, someone stepped on your foot on the bus.
You accept the apology, and that's it. Therefore, as prophylaxis against depression, you should go in for sports for an hour about 4-7 times a week. Alcohol is evil. It is believed that alcohol is soothing.
However, in large doses, on the contrary, it excites. This is because the liver does not have time to process ethanol, and it begins to under-oxidize.
Therefore, a drunk person falls asleep easily, but his sleep is intermittent and fickle. Adequate sleep affects not only health, brain activity but also beauty. Therefore, avoid stress, lack of sleep, and exercise. And we hope these tips will help you.
So, at last, we know that sleep is essential for us to recharge us and make us comfortable working very well. We can have a very healthy life with good and enough sleep.
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