Why is it bad to little sleep:
No, I agree that sleep is a waste of time. :) A lot to do so many things: read all social networks, reply to emails, wash dishes, paint your nails, write a blog post, in the end. But there are studies that show that we can be more successful if we sleep a lot.
Unfortunately, lack of sleep can lead to a lot of health problems:
* increased risk of depression and anxiety disorder.
* can be provoked by the beginning of disease, in including and mental.
* memory performance deteriorates.
* your immune system feels like you're fighting some disease, so it's working at its limit.
* can be a set of excess weight.
* deteriorates work attention, so you can get into trouble.
Am I sleeping enough?
Adults need about 7-9 hours of sleep per day. All people are different, so Napoleon slept, according to legends, no more than 4 hours. They say it's hereditary. To assess whether you are sleeping enough, ask yourself:
• Do I often feel tired during the day?
* Do I drink coffee, strong tea, Coca-Cola and other caffeinated beverages during the day?
* Do I still Wake up tired?
• Do I sometimes become sleepy during the day, for example, while driving, at work, etc.?
If you answered "Yes" to all questions — recommendations below just for you. If you answered "no" - still read them, because you never know what :)
What to do?
* Set a schedule for sleep, similar to how you do other things. Write this event in the calendar: "00:00-08: 00, Sleep, repeat: daily, end of repeat — never.»
• Reduce your use of caffeine: actually, coffee, tea, Cola, etc. for 4-6 hours prior to the onset of sleep. Do not drink alcohol before bedtime.
* Learn relaxation. Take a warm bath with aromatic salt.
* It is difficult to sleep when events and experiences overwhelm the head. But it's a vicious circle: stress causes insomnia, and insomnia causes even more stress.
* Exercise — not just before going to bed, of course, but during the day or in the evening. In the evening, you can do a light stretch or massage.
* If you have insomnia, you need a so-called" buffer time " between activity and sleep. At this time, your brain is gradually "disconnected" from the active state. An hour before bedtime, stop talking on the phone, turn off your computer, do not discuss politics, do not solve work problems. You can watch TV (not action movies:)), you can listen to quiet music, you can read books.
* Change the rituals associated with sleep: if you do not have them — get.
* If you can not sleep for more than 15 minutes — experts recommend still get up and do something until you get tired.
• If you have trouble sleeping three times a week or more often for a month — you should seek medical help. You may have thyroid disease, depression, apnea, etc.
More information:
* According to research conducted in the United States under the leadership of the National Sleep Foundation, those who sleep little-eat a lot. There are many explanations for this phenomenon, including hormonal changes.
* It's worth finding out if your insomnia is related to stress or anything else-to do this, ask yourself: "When did it start? Is it connected with any events?»
* For people with sleep problems, the bedroom should be a place only for sleeping and having fun — it should not combine a cinema, a study and a discussion platform. It all goes into the other room.
* Cognitive behavioral therapy works well with insomnia, in combination with other therapies.