Adequate daily sleep is one of the direct components of the lifestyle of every person. Violation of the habitual regime entails a disorder of the mental and physical state. A person becomes irritable, he is constantly haunted by headaches and fatigue, memory decreases and coordination of movements deteriorates. How to restore sleep and wake patterns?
How many hours should an adult sleep?
Approximately one third of every person's life is devoted to sleep. Thanks to him, the body is restored, assimilates the information received during the day. In total, experts distinguish 4 phases of sleep:
- Snooze (5 to 20 minutes). Being in this state, a person smoothly passes from the period of wakefulness directly to sleep, now he is most susceptible to self-hypnosis.
- Sleep well. It is at this time that all cells are restored. This is the longest phase.
- Deep sleep. All processes in the body slow downheartbeat, pressure.
- Rapid sleep.
All phases are integrated into one cycle. A whole series of 4-6 cycles can go through in one night, with each cycle lasting approximately 1.5 hours.
The duration of a he althy sleep of each person is individual and depends on several factors. As a rule, it is no more than 7-8 hours, but for some, four is enough for the body to fully recover.
What is sleep mode?
This is a strict adherence to the time of going to bed and, accordingly, waking up. Such a routine should be established within the physiological needs of each person and be the same on weekdays and weekends.
Unfortunately, the fast pace of life for many of us does not allow us to maintain a quality sleep schedule. As a result, a person is accompanied by a constant feeling of fatigue and dissatisfaction, irritability appears. That is why today many are wondering how to restore sleep patterns. The answers to it will be presented below.
Effects of lack of sleep
The human body is a fairly complex organism that has consistently evolved over millions of years. However, he never managed to adapt to a small amount of rest. According to experts, this is unlikely to ever work out.
There are many side effects associated with lack of sleep. For example, muscle stiffness, irritability, fatigue. In addition, the lack of proper rest innight time can cause quite serious problems that are not visible to the naked eye.
Lack of sleep several times increases the likelihood of developing pathologies of the cardiovascular system, diabetes and obesity. The thing is that a night's rest is extremely important for the normal production of insulin. In some cases, its deficiency leads to prolonged depression.
How to restore sleep mode?
If, due to some circumstances, the phases of wakefulness and rest are disturbed, the situation can be changed by successively shifting the time of awakening/falling asleep. Moreover, some people resort to the help of drugs. It is recommended to do this only if there are serious problems. And it is necessary to take drugs only under the supervision of a qualified doctor. Otherwise, you can cause significant harm to your he alth.
Experts still recommend in this case to use fairly simple tips for restoring sleep / rest, which are presented below. Compliance with these rules allows you to change your life for the better in just a few days.
Tip 1. Daily routine
If the sleep mode is lost, how to restore it quickly? Sometimes you just need to go to bed around the same time. For example, if you wake up at seven in the morning, it is recommended to postpone all business and start getting ready for bed already at 11 pm. It is important to note that at first it is very difficult to get used to such a ritual. It does not followon the weekends, try to get enough sleep for the whole working week. This habit will only break the whole schedule. Every day try to go to bed at night and wake up in the morning at about the same time. If you stick to this schedule for one month, you will soon notice positive results and changes in the body.
Tip 2. Nutrition
How to restore sleep patterns? Refuse to eat food and alcoholic beverages in the evening. Some mistakenly believe that a glass of red wine has a beneficial effect on our body. However, this is not the case at all. According to studies, 50 g of strong alcohol in the evening can cause awakening in the middle of the night, after which it will be almost impossible to fall asleep. Also, don't eat before bed. The digestive system needs to rest too.
Tip 3. Benefits of exercise
The positive effect of sports is known to absolutely everyone. Intense loads not only increase the overall tone of the body, but also allow you to restore sleep patterns. Here we are not talking about strength exercises in the gym, but about homework for about 30 minutes, but with such a load, after which it takes some time to restore normal breathing. Yoga is a great option. Here it is very important not to overdo it with the load, as you can get the exact opposite effect.
Tip 4. The bedroom is the place to relax
The decor in the bedroom should definitely be conducive to relaxation. Notthe need to equip the room, as if in an English castle. The bedroom should always be cool, dark and quiet. The interior must fully meet its own criteria, because it is here that everyone spends most of their lives. Such simple changes allow you to understand how to restore sleep patterns. The curtains in the bedroom should be tight, i.e. not let in light. Wet cleaning should be done periodically. The thing is that dust and dirt have a negative impact on he alth, and therefore on a person’s sleep.
It is extremely important to use the bedroom for its intended purpose. This room should be associated only with relaxation. If you watch TV or work on a computer before going to bed, the body will not relax. Of course, such an atmosphere is not suitable for a quality and high-grade rest.
Tip 5. Don't get upset
For many, this advice sounds like another trick on the part of psychologists. All people suffering from regular sleep deprivation are literally fighting for the opportunity to fully relax. Of course, this implies some activity. That is why it is so necessary to stop constantly thinking that you will never be able to fall asleep. It is better to set yourself up for the fact that you will definitely fall into the kingdom of Morpheus. In other words, you should "agree" with the body that the number of hours of sleep does not affect the general condition and mood.
How to restore a child's sleep pattern?
Of course, the time for rest for an adult and a child, especially an infant,has its own differences and specifics. To develop an appropriate regimen, several useful recommendations can be made.
- First of all, you should take care of the duration of the night's rest, which will correspond to the age of the child. It is equally important to determine the optimal time for falling asleep and, accordingly, waking up. This regime should be followed constantly, including on weekends.
- It is recommended to prevent the child from forming the wrong associations of falling asleep (sleeping in the parent's bed, with the TV turned on, with a finger in the mouth, etc.). Parents should create the right conditions from early childhood to develop appropriate sleep associations.
- From the age of 3, the child should fall asleep in his own crib. It is very important to introduce into the ritual of laying temporary guidelines that are understandable to the child, which prepare him for rest. For example, every evening you can read one or two fairy tales.
How to restore the sleep pattern of a newborn? In general, all of the above recommendations can be applied in practice for infants. Before putting the baby to bed, parents should check whether the baby is full, has a dry diaper or not. In addition, the room should have fresh and humid air. If a child has gas or teething, it is best to do a light massage and lubricate the gums just before going to bed. During the day, it is recommended to constantly emotionally talk with the baby, tell him about everything thatgoing around. At night, you should behave calmly, it is not recommended to raise your voice or shout. Parents should be the embodiment of peace for the baby. If all the recommendations listed above are followed, there will be no questions about how to restore the baby's sleep pattern.
Long term
Psychologists strongly recommend trying to independently analyze how much time it takes to sleep. Many people sometimes wake up long before the alarm goes off and feel great, that is, well-rested. The ideal option is such experiments, during which you can choose the most comfortable time for your body to sleep and wake up. As a result, it will be possible to forget about the alarm clock, get up in the morning rested, in a great mood and not wonder how to restore sleep patterns in an adult.
Be always consistent. For each person, the ideal daily routine is different. However, it takes a lot of effort to pick it up. For some, great sleep is associated with the rejection of coffee, for others - with the absence of gadgets outside of working hours.
Expect lack of sleep. In some cases, it is simply impossible to avoid a forced sleepless night. For example, you have a long trip or a party with friends. How to restore sleep patterns after the holidays? In this case, it is recommended to simply follow your usual routine. Knowing about its changes in the near future, absolutely every person canmake sure that this event does not cause a serious blow to the regime. In some cases, you can afford a couple of hours and sleep during the day.
Conclusion
In this article, we talked about how to restore sleep patterns quickly and as painlessly as possible for your own he alth. Everyone can choose for themselves the most optimal and effective option from those offered.
