Every organism needs sleep. Even if we have a turbulent period in life where we sleep briefly and live quickly, after some time the body will demand what it needs.
Today’s world tells you to work long hours, often at the expense of family and health.
It is worth knowing what sleep is and understand that it must not be speculated.
What happens during sleep?
During sleep, we distinguish the following phases:
▪ when you go to bed, the alpha brain waves appear, which signify the state of relaxation,
▪ it is followed by a few minutes of light sleep, the so-called half-sleep (it is a transitional stage from light to deep sleep),
▪ phase 3 and 4 is deep sleep, lasts about an hour, is characterized by slow delta waves, the more there are, the deeper you sleep and the more difficult it is to wake you up.
Several times during the night, the sleep comes out of deeper phases and goes to the first phase.
What happens during sleep?
▪ body temperature decreases, that is, thermoregulation,
▪ internal organs work on slow speed,
▪ the heart activity is slowed down,
▪ breathing is more regular,
▪ the energy expenditure of the body decreases.
How long should you sleep?
To sleep well, you should sleep, uninterrupted, for about 7 hours. First of all, you should sleep at night (this is our biological clock), then in the evening your body begins to secrete melatonin (sleep hormone), around 9 pm and it lasts until the morning.
If you have problems sleeping, you cannot fall asleep in the evening, then check out the following tips:
▪ go to sleep and get up always at the same time (or around it),
▪ perform breathing exercises 1 hour before bedtime,
▪ take a warm bath with the addition of lavender oil or orange oil,
▪ relax with your favorite music,
▪ drink a cup of warm milk or cocoa,
▪ do not drink too many fluids before going to bed,
▪ 3 to 4 hours before bedtime, eat the last light meal (otherwise your stomach will work hard at night),
▪ do not go to sleep hungry,
▪ go to bed when you are tired,
▪ do not talk while in bed,
▪ do not watch TV in bed,
▪ you should look for a comfortable bed, a suitable mattress,
▪ get an anatomically profiled pillow,
▪ have clean bedding,
▪ have a ventilated room,
▪ the right atmosphere in the bedroom (dimmed lamps).
What happens when you are sleepy and tired?
That is a very dangerous factor for your health: a weakening of the immune system. In such condition, you can always catch a disease much easier, or mental disease, it’s easier to get upset, to be mad all day long, angry. You slowly react, you remember slowly, the glucose level decreases. There is hypersensitivity to external stimuli, nausea, weaker perception, headaches, hallucinations, which may result in psychosis.
You have to sleep regularly because lack of sleep can lead to madness!
What to do when you cannot fall asleep?
Do not immediately reach for the drugs. First, diagnose exactly what the cause of insomnia is. And before that, call the ailment by name. The following reasons might help you identify this.
▪ hypersomnia (excessive drowsiness),
▪ parasomnia (sleepwalks, night fears, nightmares, gnashing of teeth, bedwetting),
▪ disturbances of sleep and waking rhythms,
▪ somnambulism (sleepwalking),
▪ sleep deficiency (hyposomnia),
▪ sleep apnea (morbid snoring).
We distinguish between insomnias:
▪ contingent – lasting several days (some sudden stress, different shifts at work),
▪ short-term – about 3 weeks (mourning, illness),
▪ Chronic – about 1 month (sleep disorders, mental disorders).
How do you recognize if you have insomnia or just a temporary psychological breakdown?
With insomnia, there are difficulties in falling asleep, intermittent sleep, bad sleep, tiredness after a good night’s sleep, early waking up and the inability to fall asleep again. Once you know that insomnia has caught you, do not underestimate this.
See what might happen if you do not address this disease?
▪ you will have difficulties with work and studying,
▪ the risk of heart disease increases,
▪ there is a risk of psychosomatic diseases,
▪ impaired immune system,
▪ increase in the number of accidents,
▪ … death.
How to cure insomnia?
The problem of falling asleep should first be treated with natural remedies.
Avoid pharmaceuticals. Do not reach for the drugs right away. They have serious side effects.
I recommend herbs. Start with the following gifts of nature:
▪ infusion of chamomile, wild rose, St. John’s wort, lemon balm, valerian root, angelica root, hop cones – you should brew and drink it 1 hour before sleeping,
▪ tincture of hawthorn,
▪ a ready-made preparation of Melissa is also good,
▪ it is also very important to take magnesium in the evening. It is at its greatest absorbability in the evening.
Treatment with herbs often requires time, but the effects will be permanent. When you discover a way (that works for you) to sleep, forget about the problem. To help the herbs, expand your energy throughout the day, go for walks, eat lightly, eliminate naps during the day and do not drink coffee or tea in the evening.
… I wish you a good night’s sleep 🙂