8 ways to regain restful sleep
Studies show that today every third person suffers from lack of sleep. This is a disappointing trend, because lack of sleep worsens memory, makes us more nervous, distracted and even causes obesity. How to regain a full night's rest and improve well-being, scientists Ray Kurzweil and Terry Grossman in their book "Transcend" tell.
Recommendation # 1: realize the importance of sleep
To work all night long to pass the project is a self-destructive occupation. Most people need to sleep at least 7-8 hours. Lack of sleep can lead to an increase in body weight due to changes in the level of the hormone leptin. With a lack of sleep, the risk of heart disease increases. Result of lack of sleep can also become oppression of immunity, which contributes to the development of cancer and other diseases.
In addition, during the experiments it became clear that people who had the opportunity to fully sleep after learning a new task, showed better results during the tests for its implementation than those who did not sleep well. Sleep helps us in evaluating new information and processing our experience, so it's better to postpone an important project in the morning.
Recommendation No. 2: eat right
From time to time, we all do not sleep for various reasons, including from a disorder of the gastrointestinal tract. If you follow the recommendations for proper nutrition, your general well-being will improve, digestion will return to normal, and you will sleep better.
Drink 8-10 glasses of plain water a day. Give up sugar, reduce the intake of saturated fats and refined carbohydrates. Limit the amount of calories that you get during the day.
Recommendation # 3: work out
Physical exercises favorably affect the natural cycle of sleep. If you have difficulty sleeping, increase the aerobic load, but remember that you should not exercise just before bed.
Aerobic load releases endorphins - natural chemical compounds that reduce stress levels. Namely, he, as is known, is often the reason for lack of sleep.
Recommendation No. 4: avoid stressful situations
Try to effectively manage your time. One of the surest ways to stress and lose sleep — to take on excessive obligations and failure to complete your timesheet. Consider how you can make a reasonable plan for each day. Waste time only on priority cases. Learn to say "no".
Take care that in your life there are people with whom you could openly and without embarrassment talk about your dreams, doubts, hopes and fears. Conversations about the inmost with those who are trusted and who are worried about you can lead to the most serious and significant events in your life. Among other things, it is a powerful remedy for stress.
Recommendation No. 5: relax before bed
Develop and practice a culture of going to sleep. This means that in the late evening you need to reduce your activity and do something relaxing, for example, read or take a bath.
Solving a difficult task or listening to exciting music is not the best way to end your day. The most suitable is some routine. In addition, you can perform various relaxation exercises. For example, deep breathing will help reduce anxiety and calm down before going to bed.
Recommendation No. 6: less caffeine
Often the problem of lack of sleep is solved with the help of a lot of caffeine in the mornings, and thanks to this habit we are dealing today with a generation of nervous, but still tired people. If you do not sleep well at night and use caffeine to survive the next day, it can stay in your body until evening and spoil the next night.
In a small amount, caffeine has a beneficial effect, helping to focus, stay alert and overcome stress associated with fatigue. However, large doses of caffeine can cause serious addiction and lead to unpleasant consequences.
Recommendation No. 7: find out, not do you suffer from sleep apnea
This common condition, in which a person in a dream temporarily stops breathing, is one of the most frequent causes of poor sleep. Nighttime episodes of apnea (literally "without air") increase the risk of increased blood pressure and heart disease. During an apnea attack in a dream, a person can suffocate, although often it is asymptomatic.
In people with moderate or severe sleep apnea, the frequency of the attacks varies from a few tens to hundreds per night. This disease affects many people who often snores. To detect apnea will help in the center of healthy sleep. Excess body weight contributes to the emergence of sleep apnea — that's why one of the solutions to the problem may be normalization of weight. Another popular method of treatment is CPAP therapy.
Recommendation No. 8: Consider the possibility of taking natural food supplements
A good night's sleep is facilitated by:
- L-theanine is a substance in the tea, helps to relax.
- Gamma-aminobutyric acid (GABA) — a neurotransmitter and a mild natural sedative. It is recommended to take GABA 500-1000 mg before bedtime.
- Melatonin is a natural hormone that controls the biological clock of the human body.
Sleep is essential for our mental and even physical health. And a dream is one of the priceless pleasures in a person's life. Do not deny yourself in it. Pleasant dreams!