Sleep is one of the most important processes during which changes occur throughout the body. This is a real pleasure that supports human he alth. But the modern rhythm of life is getting faster, and many people sacrifice their rest in favor of important matters or work. Most people barely raise their heads from the pillow in the morning and almost never get enough sleep. You can read more about how much sleep a person needs to get enough sleep in this article.
Human biorhythms
Absolutely all living organisms on Earth live according to biorhythms, and many physical phenomena also occur. Biological rhythms are the systematic repetition of natural processes at the same time. They affect the energy and vitality of a person. Therefore, in the morning, most feel the risestrength, and in the evening - fatigue. According to biorhythms, not only the person himself works, but also his internal organs. Each of them has a peak and a decline in their activity. For example, for pulmonary patients, the predawn hours become the most difficult, when the lungs become least active. How much sleep do you need to get enough sleep? You can answer this question if you learn more about human biological rhythms.
The main rhythms that affect the human body are natural (lunar and solar cycles) and social (work schedule). Biological rhythms are divided into the following:
- Physical - lasts 23 days and includes a positive and negative period. In the first half, a person's energy is increasing, and in the second, it is decreasing.
- The emotional period lasts 28 days. The first half is good for building friendships and family relationships, while the second half makes people irritable and easily offended. By knowing your emotional biorhythm, you can schedule meetings at times that are convenient for you to avoid awkward situations.
- The intellectual biorhythm is the longest - its duration is 33 days. As you might guess, in the first half of the cycle, intellectual tasks are easy for a person, then a recession sets in, and mental activity slows down.
Biorhythms also operate during human sleep. It depends on them what time to go to bed to get enough sleep. If you want to sleep, even if you slept well, then most likely the matter is in disturbed biorhythms.
Sleep stages
SFrom childhood, kids are taught to go to bed before 11 o'clock. In the period from 9 to 11 pm, fatigue is most severe. Then the energy begins to arrive, and the closer the morning, the less you usually want to sleep. That is why people who do not sleep at night say that the most difficult thing is to wait out the gap between 11 and one in the morning. Then sleep recedes, and the activity of the body increases. To know how to sleep, to get enough sleep, you need to familiarize yourself with the stages of sleep. In each phase, the activity of the human brain changes. The main stages of sleep are slow and fast. Throughout the night they alternate, replacing one another. Slow-wave or deep sleep can be easily identified by quiet breathing, almost complete immobility and lack of muscle activity. As a rule, the duration of deep sleep is less than REM. During this phase, new cellular structures and tissues are created in the human body, and energy is accumulated, which will then be wasted during the day. That is why it is important for children to go to bed on time and spend at least 9 hours a day in bed, otherwise their body simply will not produce growth hormone.
REM sleep is sometimes referred to as paradoxical sleep due to the fact that brain activity remains at the same level as during wakefulness, but spinal cord neurons are completely switched off. At this stage, the body of the sleeper becomes absolutely motionless. It is in this phase that a person dreams, and the eyeballs under the eyelids begin to move. In the stage of REM sleep, the human brain analyzes and processes the information received during the day and redistributes energy.
The importance of good sleep
Sleep on time and get enough sleep is very important for a fulfilling life. What causes lack of sleep?
- Premature aging. Scientific studies have shown that people who sleep less than 5 hours a night increase the number of wrinkles, worsen skin color and slow down metabolic processes.
- Lack of sleep primarily affects the immune system. During regular lack of sleep, immunity decreases by about 70%. As a result, people who sleep less than they should be are more prone to colds and SARS.
- During prolonged lack of sleep, the body produces large amounts of the stress hormone cortisol. It makes a person irritable and nervous. In addition, cortisol indirectly affects the formation of free radicals in the body, which can degenerate into cancerous tumors.
- Lack of sleep causes almost the same symptoms as intoxication. A person becomes distracted, cannot concentrate on one thing, and mental abilities are significantly reduced. That is why it is recommended to study in the morning, after a full sleep, at this time the human brain is most active.
- Weight gain is a natural consequence of a short rest. During sleep, the body produces hormones that are responsible for moderate appetite and many metabolic processes. And if a person sleeps little, then the necessary processes do not have time to complete. Therefore, the first advice of nutritionists for those who cannot lose weight is to normalize their sleep patterns.
There are many benefits to good sleep. This is a free cure for many diseases and a real "he alth elixir" that is available to everyone. How much sleep does a person need to sleep? It depends on age and individual characteristics.
How can you tell if you're not getting enough sleep?
Often a person cannot determine what is the cause of poor he alth. Studies show that after a sleepless night, the body does not cope with the tasks and cannot concentrate, but the person himself does not suspect this. He seems to have everything under control. You should consider getting more sleep if you experience any of the following symptoms:
- Forgetfulness.
- Deterioration of motor functions.
- Decreased libido.
- Tremor.
- Deterioration of immunity.
Needed amount of sleep
How much sleep do you need to get enough sleep? Doctors advise spending at least 7 hours in bed. It is this norm that is considered the minimum for all adults. It is better if you sleep even more - about 8-9 hours. But doctors do not recommend oversleeping either: you should not allow the duration of sleep to be longer than 10 hours. For children, the norm is much higher. How much better to sleep to get enough sleep, babies? Babies spend almost all their time sleeping: they are awake for about 4-6 hours a day. After a year, babies need about 12 hours of sleep. In younger preschoolers, this period is reduced to 9-10 hours and remains so until adolescence. So how much sleep do you need to get enough sleep?In general, each person needs an individual amount of sleep, which largely depends on the biorhythms of the body. Some need 4 hours to recover, while others need at least 9.
Studies show that depending on gender, the norm of sleep may also differ. Women need an average of 20 minutes more sleep than men. At the same time, sleep at night is considered important. Daytime rest gives the brain a little respite, but has little to no effect on other areas. Therefore, it is important to sleep 7-8 hours at night.
How to sleep better?
Cheerfulness and good mood depend not only on the amount of sleep, but also on its quality. After all, even after sleeping for 10 hours, constantly tossing and turning and waking up, you are unlikely to feel rested. How to sleep to get enough sleep? Therapists recommend taking care not only about the place and duration of sleep, but also about other factors. There are rituals that are designed to prepare the body for sleep and establish natural processes in the body that have been violated:
- Two or three hours before bedtime, you need to reduce the flow of information: turn off the TV and computer and try not to touch the phone. All these devices only excite the nervous system and make you lie in bed for long minutes without sleep. The screen of the smartphone directly in bed is especially dangerous. Using a social media feed instead of a book, you load the brain with unnecessary information, which it continues to analyze in a dream.
- Tofall asleep faster, use meditation and breathing techniques. They help turn off the mind from the bustle and slowly relax the whole body.
- Ventilating the room before going to bed saturates the brain with oxygen and promotes sound and he althy sleep. It is better to sleep with an open window or window for greater effect.
- Set a sleep routine that you follow every day. If you go to bed at 4 a.m. one day and 9 p.m. the next, your sleep is unlikely to be complete.
- Use lamps with warm and soft lighting. Scientists have found that such light does not disrupt the production of melatonin and helps to fall asleep. White hard light, on the other hand, gives the body a wake-up signal, so it will be difficult to fall asleep after it.
- Physical activity throughout the day not only helps you fall asleep instantly by touching the pillow, but also prolongs the deep sleep phase in which a person recovers best.
- If you accidentally reset your schedule, don't wake up too late. Get up at the same time as usual and go to bed a little earlier so you don't have to break your routine.
Rituals before bed
How to sleep properly to get enough sleep? Certain rituals performed every day can make it easier to fall asleep. Why are rituals needed? They make it possible to feel safe, among the usual things. This is especially important for people who have depression or nervous disorders, or are simply not sure about the future. What sleep rituals can be identified?
- It is necessary to finish all the affairs. Unfulfilledtasks, like a splinter, settle in the mind and interfere with a calm rest. In order not to leave "tails" for the evening, it is enough to reduce the number of tasks or think about time management.
- Effective is a soothing drink based on folk recipes. Maybe it will be something that reminds you of pleasant events in your life. Or a cup of warm milk with honey. Chamomile tea and lemon balm leaf tea are natural sleep aids that calm the nervous system.
- Aromatherapy helps to relax even people in an anxious state. It is enough to add a few drops of pine or juniper oil to the aroma lamp and breathe slowly for several minutes.
- Water treatments help wash away negative emotions and prepare the body for sleep. Taking a bath or shower will instantly make you feel better.
The time of going to bed is also considered important. What time do you go to bed to sleep? Doctors recommend going to bed between 9 and 11 pm. It is at this time that fatigue reaches its climax and it is easiest to fall asleep.
How to sleep to get enough sleep
Not only the quantity, but also the quality of sleep is very important. If there is an unambiguous answer to the question of how much a person needs to sleep, then not everyone knows how to use this time effectively. There are a number of simple rules that can improve the quality of sleep:
- Avoid alcohol and heavy meals before bed. For the last meal, a light salad and fish are best, andyou need to eat at least 1-2 hours before bedtime so that the stomach has time to digest food.
- Remove irritants. Many people sleep poorly due to extraneous sounds. It's best to sleep in silence, but if that's not possible, turn on soothing music or white noise. Earplugs can also be a great solution.
- Sleep in complete darkness. Under the influence of any light in the body, the production of melatonin is reduced, as a result, you sleep worse. Buy some blackout curtains and turn off all the lights while you sleep.
- A humidifier and an open window in the room will increase the duration of deep sleep and help you relax better.
How to establish a routine for a child
For children, he althy and sound sleep is important like no other. After all, it is at night that growth hormone is produced, and the brain unloads and "sorts" the information received. How to sleep to sleep, baby?
Babies often do not distinguish between day and night, and mom has to sleep when she needs to. It is possible to adjust the regime, but not immediately. For older children, discipline plays an important role. If you change the sleep pattern every other day, then it is likely that the child will not be able to adapt to it and will fall asleep for a long time every evening. Rituals play an important role in the laying down of the child. Children usually ask to read a book to them before going to bed. Hygiene procedures, reading and sufficient physical activity during the day will help your baby fall asleep faster. Sleep time is also important. When is the best time to sleep to get enough sleep, baby? Doctors advise lying down between9 to 10 pm.
Insomnia treatment
Quite often people have sleep disorders. Sleep is a real indicator of what is happening in our lives. Any stress or disturbance in the processes of the body is immediately reflected in this important process. In order to fix the problem, you need to get to the bottom of the cause and try to eliminate it. A person needs at least 8 hours of sleep to get enough sleep. But what if you can't sleep?
- Plant-based medicines (like Novo-Passit, for example) can help. They are sold in any pharmacy without a prescription and have a minimum of side effects. They are not addictive, but have a mild sedative effect, which is enough to fight occasional insomnia.
- If you have more serious problems, then a neurologist can help, who can select and prescribe the necessary drugs. These are usually barbiturates or benzodiazepines. They have serious side effects, so they should be used only in extreme cases and with extreme caution.
- Homeopathic medicines are an unconventional but effective way to get rid of sleep problems. To achieve the desired effect, you need to find a qualified specialist who will prescribe the right treatment for you.
How can you sleep for a couple of hours?
Many people ask how much sleep a person needs to get enough sleep,and the answer of doctors does not inspire them. But modern science is inventing new ways to reduce sleep time. So far, they are available only to a very small number of people due to their high cost, but in the near future the situation should change dramatically.
- The weighted blanket is nothing like a regular one. Its weight is 10% of a person's weight, and it has a therapeutic effect. Scientists have proven that such a blanket helps to get rid of anxiety and anxiety and reduce the level of cortisol in the blood.
- Sleep bracelet. A product called "Sonya" was invented by the Neurocom company. Its use is recommended for people suffering from depression, nervous and anxiety disorders. Usually such diseases are accompanied by sleep disorders. The bracelet allows you to prolong the deep phase of sleep with the help of micro-pulses of current that it delivers through the skin. Brain neurons synchronize in delta phase and the person feels more rested.
- Sleep Capsule is the latest invention that allows you to maintain high productivity throughout the day. How much should a person sleep to sleep in such a cell? All it takes is 4-5 hours of sleep. The capsule is a closed case with a physiological couch inside and a timer. The walls of the capsule do not let any sounds into it, so a person can sleep peacefully even in the middle of a busy square. Oxygen mixed with CO2 is supplied inside the capsule, which also contributes to a faster rest. At the moment, the cost of such a device is 12 thousanddollars, but there is hope that it will decrease in the near future.
Results
Effective and he althy sleep is an art. It is important not only what time you need to go to bed to get enough sleep, but also the place of rest and the environment. If you have problems with sleep, do not rush to turn to medications - first establish a regimen and try to determine the cause of your insomnia. Sleeping by the clock and getting enough sleep is quite possible if you follow all the rules of effective sleep.
