A full daily sleep is one of the direct components of each personās lifestyle. Violation of the usual regime entails a disorder of mental and physical condition. A person becomes irritable, he is constantly haunted by headaches and fatigue, his memory decreases and his coordination of movements worsens. How to restore sleep and wakefulness?
How many hours should an adult sleep?
About a third of every personās life is spent on sleep. Thanks to him, the body is restored, assimilates the information received per day. In total, experts distinguish 4 phases of sleep :
- Snooze (from 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.
- Deep sleep. It is at this time that all cells are restored. This is the longest phase.
- Deep dream. All processes in the body slow down, heart rate, pressure decrease.
- Fast sleep.
All phases are integrated in one cycle. In one night, a whole series of 4-6 cycles can pass, each lasting approximately 1.5 hours.
The duration of a healthy 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 a sleep mode?
This is a strict observance of bedtime and, accordingly, awakening. Such a schedule should be established within the physiological needs of each person and be the same on weekdays and weekends.
Unfortunately, the fast pace of life of many of us does not allow us to maintain a quality sleep pattern. As a result, a person is accompanied by a constant feeling of tiredness and dissatisfaction, irritability appears. That is why today many people are wondering how to restore sleep. Answers to it will be presented below.
Sleep deprivation effects
The human body is a rather complex organism that has been developing sequentially over millions of years. However, he never managed to adapt to a small amount of rest. According to experts, this is unlikely to ever succeed.
Lack of sleep has many side effects. For example, muscle tightness, irritability, fatigue. In addition, the lack of proper rest at night 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 mellitus and obesity. The thing is that night 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 violated, you can change the situation by sequentially shifting the time of awakening / falling asleep. Moreover, some people resort to medication. This is recommended only if there are serious problems. And you need to take drugs only under the supervision of a qualified doctor. Otherwise, you can cause significant harm to your health.
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 literally change your life for the better in just a few days.
Tip 1. Daily routine
If the sleep mode has gone astray, how to restore it quickly? Sometimes you just need to go to bed at about the same time. For example, if you wake up at seven in the morning, it is recommended that at 11 pm postpone all things and begin to prepare for bed. It is important to note that at first it is very difficult to get used to such a ritual. You should not try to get enough sleep during the whole work week. This habit will only break the entire schedule. Try to go to bed every night and get up at about the same time in the morning. If you adhere to such a schedule for one month, you will very soon be able to notice positive results and changes in the body.
Tip 2. Nutrition
How to restore sleep mode? Avoid eating food and alcohol in the evening. Some mistakenly believe that a glass of red wine favorably affects our body. However, this is not at all true. 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, do not eat before bedtime. The digestive system should also rest.
Tip 3. The benefits of exercise
The positive effect of playing sports is known to absolutely everyone. Intensive loads not only increase the overall tone of the body, but also allow you to restore sleep mode. This is not 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. An excellent option is yoga. It is very important not to overdo it with the load, since you can get the exact opposite effect.
Tip 4. The bedroom is a place to relax
The situation in the bedroom should definitely have a rest. There is no 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 their own criteria, because it is here that everyone spends most of his life. These simple changes make it clear how to restore sleep. The curtains in the bedroom should be tight, that is, do not let in light. Wet cleaning should be done periodically. The thing is that dust and dirt negatively affect health, therefore, in a personās sleep.
It is imperative to use the bedroom for its intended purpose. This room should only be associated with relaxation. If you watch TV or work on a computer before going to bed, the body will not relax. Of course, this atmosphere is not suitable for high-quality and good rest.
Tip 5. Do not be upset!
For many, this advice sounds like another ploy on the part of psychologists. All people suffering from regular lack of sleep literally fight for the opportunity to fully relax. Of course, this suggests some activity. That is why it is so necessary to stop constantly thinking that you will never be able to fall asleep. Itās better to set yourself up for the fact that you will definitely fall into the kingdom of Morpheus. In other words, one should āagreeā with the body that the number of hours of sleep does not affect the general condition and mood.
How to restore a childās sleep mode?
Of course, the time for rest in an adult and a child, especially a baby, has its own differences and specificity. To develop an appropriate regime, 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, for awakening. This mode should be adhered to constantly, including on weekends.
- It is recommended to exclude the formation of incorrect associations of falling asleep in a child (sleep in the parental bed, under the TV, with a finger in the mouth, etc.). Parents from early childhood should create the right conditions for developing appropriate bedtime associations.
- From 3 years old, the child should fall asleep in his crib. It is very important to introduce into the ritual of laying time guidelines that are clear to the child, which prepare him for rest. For example, every evening you can read one or two tales.
How to restore the sleep pattern in a newborn? In general, all of the above recommendations can be applied in practice for infants. Before laying the baby, 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 the child has gas or teeth are being cut, it is best to do a light massage before bedtime and lubricate the gums. In the afternoon, it is recommended to constantly talk emotionally with the baby, tell him about everything that is happening around. At night, you should behave calmly, it is not recommended to raise your voice or scream. Parents should be the embodiment of peace for the baby. Subject to all the recommendations listed above, there will be no questions about how to restore the sleep regimen of infants.
Long-term perspective
Psychologists strongly recommend trying to independently analyze how much time is required to sleep. Many people sometimes wake up long before the alarm rings and feel great, that is, sleepy. Such experiments are considered the ideal option, during which you can choose the most comfortable time for sleep and awakening for your body. As a result, it will be possible to forget about the alarm clock, get rested in the morning, in a good mood and not ask how to restore the adult's sleep mode.
Be always constant. For each person, the perfect daily routine. However, it is necessary to make a lot of efforts to pick it up. For some, a great dream is associated with refusing coffee, for others - with the absence of gadgets outside of working hours.
Anticipate lack of sleep. In some cases, avoiding a forced sleepless night is simply impossible. For example, there is a long trip or a party with friends. How to restore sleep after the holidays? In this case, it is recommended that you simply follow your usual routine. Knowing about his changes in the near future, in the power of absolutely every person to make 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 quickly and as painlessly as possible for our own health. Everyone can choose for themselves the most optimal and effective option of the proposed.