How to establish or restore sleep patterns: recommendations

Any violation of the sleep regime is fraught with serious consequences for the body. Chronic lack of sleep leads to absent-mindedness, confusion, depression. The person becomes irritable. His performance is reduced, and during wakefulness he feels drowsy. Prolonged sleep disorders lead to fainting, hallucinations, dizziness, memory lapses, migraines. Lack of proper rest at night can cause a decrease in immunity. People who suffer from insomnia are at risk for infectious diseases, cancer, stroke, diabetes, and obesity.

What is sleep mode and how to set it up?

A person who sleeps soundly at night feels a surge of strength in the morning. Where does the feeling of cheerfulness come from? During rest, many physiological processes in the body slow down. Most of the cerebral cortex is also in a state of inhibition. Getting rid of the metabolic products accumulated during the day, the central part of the nervous system thereby restores its activity. Interestingly, the brain still works during sleep, but in a very special way. Without being distracted by irritants, he analyzes and sorts out the information that has appeared during the day.

How much sleep does a person need? This question has long occupied somnologists – specialists who study sleep and its impact on health. According to scientific studies, an adult needs 7 to 8 hours of rest to feel rested. At the same time, it is desirable to fall asleep long before midnight. For better well-being, women need to rest an hour longer than men. The normal duration of sleep in the elderly is 6-7 hours, in adolescents – 9-11 hours. However, all these data are average. It has long been noticed that the norm of sleep duration is a purely individual value. Someone feels great after a 6-hour night’s rest, and for someone, even 10 hours of rest is not enough.

How to adjust the sleep pattern? First of all, you need to understand at what hours the evening lights out and the morning rise are easiest. In the future, it is these time frames that should be adhered to on weekdays and weekends in order to eventually get a reflex. If you tend to sleep during the day, it is best to lie down and take a short nap. It is undesirable to rest for more than an hour, as it will be more difficult to fall asleep in the evening. But what to do if the sleep mode has gone astray?

Changing sleep patterns

How to change the schedule if sleep disturbance occurs? This is a problem that people who work in shifts often face. Circadian disorders occur during flights associated with a change in time zone. The need to adjust the lifestyle, including the rest schedule, arises among family members where there is a newborn child. How to change the sleep mode in these cases? If he lost his way, you need to return to the correct schedule gradually – so it will be easier for the body to adapt. If you have difficulty falling asleep, you should increase physical activity during the day.

If you can’t set up the mode yourself, you should seek professional help. In some cases, auto-training and herbal teas can correct the situation. Natural phytorelaxants are chamomile flowers, passionflower, lemon mint leaves, valerian roots. Lavender has a relaxing effect. The essential oil of the plant is used in aromatherapy, added to soothing baths. From dried lavender, as well as hop cones, you can make a sachet, and then put a fragrant bag under the pillow.

In the event that psychological methods of influence, as well as herbal and aromatherapy do not give the desired result, the doctor may recommend taking medication. As a rule, sleeping pills are prescribed, aimed at increasing the amount of gamma-aminobutyric acid in the nervous system. Less commonly used barbiturates: they have a relaxing and anticonvulsant effect, but they have a lot of side effects and are quickly addictive.

How to restore sleep patterns: tips

It is often easy to set up a mode if you follow simple rules:

  • Don’t overeat, but don’t go to bed on an empty stomach either. The last meal is best done 3 hours before going to bed. Dinner should be light: root vegetables, leafy vegetables, green apples, wild berries.
  • Do not take alcohol. Instead of alcohol, it is better to drink soothing chamomile or linden tea with a mint leaf and a spoonful of honey.
  • In the evening, go jogging or long walks. Any physical activity helps you fall asleep quickly. The key to good sleep is fresh air.
  • Listen to music. It can be classical or jazz, sounds of nature. The main thing is that the selected compositions should be smooth, melodic, quiet and definitely liked.
  • Think positively. Before going to bed, it is useful to use simple relaxing techniques, create pleasant visual images. From all the problems and tasks that have not been resolved during the day, you need to abstract. To relax and get away from problems, you can try different entertainment – for example,
  • Plan the next day. A list of tasks for tomorrow, written down in the evening, helps to calm down and mentally put off unfinished chores.

The key to solving the problem of how to restore sleep patterns is to create a comfortable, relaxing atmosphere in the bedroom. It is good if the interior of the room is done in soothing pastel colors. The best shades for the bedroom, from the point of view of psychology, are green and blue, as they have a calming effect. Not only color, but light affects the human psyche. The curtains in the bedroom should be thick so that, if necessary, you can create twilight even during the day. Bedside lamps are considered the main sources of lighting in a room designed for sleeping, as they give a soft diffused light. The bedroom should be regularly ventilated, clean and free from unnecessary items.

Related Post