How to deal with it.
Lack of sleep leads to impaired concentration, memory and immune system and even reduces life expectancy. It is necessary to understand the reasons that prevent us from sleep, and eliminate them.
What to do if you can’t sleep
Should not be long to stay in bed, if you are going to sleep. The brain is an associative memory. If you are lying in bed, the brain will perceive it as a place for wakefulness, not sleep.
Go into the other room and read a book. Do not use the gadgets. Go to bed only when you feel sleepy. In this way the brain will again learn to associate the bedroom with sleep.
If you don’t want to go into another room, try the practice of meditation. I didn’t believe that meditation can help to cope with insomnia. So I decided to try this method on myself when suffering from jetlag while traveling. It turned out that it really is a very effective way.
Meditation calms the mind, promotes physical relaxation and reduces the natural reaction of the nervous system (“fight or flight”) to stress, which is a characteristic of insomnia.
Can you compensate for lack of sleep by sleeping longer the next day
Unfortunately, it is impossible to compensate for lost sleep trying to sleep after a couple of days or at the weekend. If you deprive you the eight-hour sleep, no matter how you tried to compensate for his absence the next night, you have nothing. Our brain is not able to. Even then if you sleep longer, a lack of proper sleep will affect your health.
Is it possible to allow teenagers to sleep so long on weekends
Parents often criticize teenagers for what they are spending precious weekends on sleep. However, it is wrong for two reasons.
First, it’s not their fault, it is a feature of their nature. It makes teenagers sleep till noon. Secondly, therefore, the adolescent tries to compensate for the lack of sleep for the early rise for class. So ideally we should change the approach to educational practice.
Why decreases with age the quantity and quality of sleep
The older a person is, the less the duration of sleep. There is a perception that with age the need for sleep. But it’s not. In 60 or 80 years, our body requires the same amount of sleep as in 40 years. Just as the brain loses the ability to generate the required amount of sleep.
With age and also worsens the quality of sleep. A person usually begins to Wake up at night because of the pain or frequent urination in the toilet.
In the process of aging disturbed phase of a slow, or deep, sleep. In 50 years the amount of deep sleep may decrease by 40-50% compared to, for example, with the teen age. And for 70 years this number is likely to reach 90%.
Do sleep healthy sleep
Unfortunately, sleeping pills give a false sense of sleep. They represent a wide range of chemicals that have a sedative effect. Natural sleep is very different from sleep, called sedatives.
How caffeine affects sleep
We all know that caffeine prevents the person to sleep. Some argue that they may enjoy a Cup of coffee before bed and sleep well. However, this is a very dangerous practice: under the influence of caffeine sleep is not as deep.
Drinking coffee before sleep, the person wakes up overwhelmed. Then he again reach for the Cup of the drink, not realizing that the cause of this condition is yesterday’s dose of caffeine.
How alcohol affects sleep
Although alcohol has sedative effects, it does not promote healthy sleep, but rather worsen it. Because alcohol can a person to Wake up frequently at night and in the morning do not even remember about it. So he may not even realize how poorly he slept.
See also: the Doctors explained how to behave with a woman “tipsy”
In addition, because alcohol decreases the duration of REM sleep, which is important for the normal functioning of the body.
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