Everyone knows that a good and restful sleep is the premise of a healthy life. In our agitated times, where we are always in a hurry, the quality of sleep has begun to be desirable. So what do we need to do? Psychologists, psychiatrists and doctors recommend everyone to have the best sleep to prevent organic and functional disorders. But what really means a good and restful sleep and how long do we have to sleep to keep our vitality and shape?
Before of the emergence of electricity, people were in agreement with the natural rhythms of the world. They usually woke up at sunrise and often went to bed after sunset. It is true, however, that it is not common for sleep to last all night. After 4-5 hours of sleep, many people woke up at midnight. In the light of candles or litters, the daily chores and duties continued, after which they slept for another half-time, until the sun rose. Industrialization and organized work in factories have brought with them a change in this sleep-wake pace.
Today we are accustomed to sleep 6-7 hours per night. In fact, 7 hours is the minimum duration recommended by specialists. Even most people claim that an 8-hour sleep is ideal for the body to recover and regenerate. During the 8 hours there are several sleep cycles. A complete cycle lasts 1 hour and a half and includes 4 stages of sleep, from the superficial to the deepest, with dreams. Experiments in which subjects were awakened before deep sleep, with dreams, showed that deprivation of this important phase of sleep causes disturbances and disorders in daily activity and in the proper functioning of the body and mind.
1. Set up a fixed schedule
First, reserve an interval of 7-8 hours for sleep. Lie down and wake up at the same time each day, even at weekends (when the gap should not be longer than an hour). In this way, your body will adapt to a steady pace. If you do not fall asleep in 20 minutes, get out of bed and do something relaxing: listen to some nice music, read a book or do some stretching exercises.
2. Be careful what you eat and drink
Do not fall asleep while you are starving. Avoid heavy or very late meals and be cautious with the nicotine, caffeine and alcohol. Even if alcohol initially gives you a feeling of drowsiness, you can wake up at midnight because of it.
3. Provide a restful sleeping place
The bedroom should “invite” you to sleep. That means there must be a cool, dark and quiet room, free of noise. Avoid light-emitting screens for 2 hours before going to bed. Mount your shutters, blinds or a curtain to make the room dark. Take a hot shower or do a relaxation technique before falling asleep.
4. Do exercises
Your daily routine should not miss physical exercise. There is no need to do something extenuating, on the contrary, specialists recommend yoga, taichi, jogging easily. It is also advisable to do outdoor exercise. Even the walking helps to balance the body.
5. Do not fall prey to worries
Do not lie down while having on he mind all the worries over the day. Solve all problems as much as possible, and when you go to bed do this with a light heart. To eliminate stress in your life, organize yourself well, set your priorities and delegate your tasks. Also, easy meditation performed 15-20 minutes a day can free you from anxiety.
The specialist’s advice
Dr Michael Peris, a sleeping expert at the University of Rochester, recommends that sleeping people doesn’t need to fight insomnia and doesn’t need to worry about the consequences of sleep deprivation. The worries only create insomnia and perpetuate the vicious circle. Two or three nights of insomnia can be a gift, a time when you can do all the outstanding things. Insomnia can sometimes be functional and that’s why it’s not good to get medical supplies right away. Let the body regain its sleep-wake pace..