Research project "The influence of sleep on human health and longevity." Sleep affects health The effect of healthy sleep on the human body

First of all, it should be noted that there must be balance in everything, that is, wakefulness must be balanced by enough sleep and vice versa, so that a person can feel rested. When this balance is disturbed, problems immediately appear of different nature such as insomnia, high irritability or laziness, as well as problems directly related to health. Based on these facts, it can be argued that both lack of sleep and very long sleep are equally harmful to the human body.

Benefits of long sleep

Long sleep can be beneficial in cases that depend on the physical and moral state of a person. For example, when overworked, heavy daily physical activity and lack of opportunity to get a good night's sleep. IN in this case Lack of sleep accumulates in the body, all human resources are depleted at a certain point and in order to fully recover, a person will need more time to rest.

In cases where a person is too exhausted, sleep can last a day. A sick person will need the same amount of time to regain his strength.

The harm of long sleep

The harm of long sleep is based on overwork, into which a person plunges when there is an excess of the sleep hormone. With excessively long sleep, the body begins to get tired, and as a result, it does not regain strength, but loses it. Long sleep also destroys the internal passage biological clock, which means that, to a certain extent, it restructures the functioning of the body. As a result, the level of laziness and reluctance to do something increases. The result can be severe overvoltage and high risk formation of depression.

Often, long sleep serves as a conscious escape from problems, that is, “I’m sleeping, which means I don’t see anything, I don’t solve anything.” This is the basis for many, the emergence of new and strengthening of old complexes. Concerning physical health, long sleep can lead to an increase in migraine, stagnation of blood in the vessels, high blood pressure, swelling of varying degrees.

Conclusion

What, exactly, is long sleep, how long does it last? Doctors say that the normal duration of sleep and wakefulness for a certain person its. But there is an approximate distinction by which you can find out whether a person is sleeping within normal limits. So, sleep is considered long if its duration exceeds 10-14 hours or more. Therefore, for a person who only needs 7-8 hours of sleep, 10-11 hours is already too much. The distinctions are arbitrary, but they help to navigate the calculations of time spent on sleep.

Programming, projecting, influencing and controlling your dreams can be a method by which you can solve real problems using your subconscious mind.

Using dream incubation to influence them can form a set of exercises for realizing lucid dreams or it could be exercises aimed at independent decision problems. The method described in this article is about preparing for a specific dream, not about controlling dreams while you sleep. For the latter, see the wiki article on lucid dreaming. In this article, you will learn how to program your dreams to help you solve your problems and gain inspiration.

Steps

Believe in this method. If you are not convinced that it can work, then you will make the process more difficult for yourself because your mind will fight hard, keeping you awake in the wee hours. If you're willing to give dream programming a chance, it can be an unexpected and inspiring way to use dreams to solve problems.

Select a problem or unsolved situation that is of interest to you. Avoid piling up problems; it should be something specific and pressing.

Before you go to bed, ask your mind to mentally work on a problem that bothers you while you sleep. Don't forget to ask him to work on a solution or perspective on the situation.

Decide which method suits you best. Below are two methods for "programming" and influencing dreams. Each of them is equally effective, it's just that there are two different approaches, and it is up to you to decide which one is more suitable, so you will need to learn programming and managing the content of your dreams through trial and error. Both methods have supporters and opponents.

Clearing the mind of all thoughts.

1. Remove all thoughts about the problem from your mind. Andy Baggott believes that there is no point in continuing to think about the same problem if you are going to leave the solution to your subconscious mind. One of the main problems of your waking consciousness is that you will most likely not be able to stop concentrating on the issue at hand, you will have difficulty falling asleep, and the result will be overtiredness. Instead, he recommends putting aside all thoughts about the problem that needs solving and entrusting it to your subconscious during sleep:

   • Read your favorite book.
   • Write a poem or piece of prose. Or write a letter to a friend.
   • Talk to someone about anything other than the issue that worries you.
   • Spend time with your pets or read a book to your child at night.
   • Try to avoid stimulants such as TV, movies, video games, etc. because you run the risk of dreaming about them all night.
   • Remind yourself that if you still haven't been able to come up with a solution to a problem, thinking too hard won't help you. Have faith and trust your subconscious.

2. Try to sleep. Lie down and relax. Put aside all extraneous thoughts about your problems and try to fall asleep.

Focus on the problem before bed

Lie down, relax and focus on the problem you would like to solve or on finding the inspiration you need.

Close your eyes and imagine key images for your dream. If you are unable to do this, read your programming notes (if you have made them) again, imagine the sounds in the background of the image, what you see and how it feels.

Fall asleep with these images and sounds in your head.

• Try to sleep in a quiet place, avoiding any distractions.
• Don't forget about the small details, they are important too.
• You may not be able to influence dreams for a certain time, but don’t give up trying.
• Lie in darkness and silence long before you are going to sleep, at this time replay the dream in your mind and slowly float away into the distance.
• A simple way to distinguish a dream from reality is to draw a symbol on your hand before going to bed. As you fall asleep, think that “When I look at my hands, I will realize that I am dreaming” or something similar. If you wake up and realize it's not working, try again. Eventually, you will think in your sleep, “My hand!” And lucid dreaming must begin.
• Try to place the symbol on the ceiling or near the bed, in a place that you can easily access. Look at it for a few minutes before you fall asleep and after you wake up. This will help you remember your dreams better.
• Let soft music play that relates to your sleep.
• Re-read your dream journal often.
• If you remember your dreams, it means they are lucid.

Sleep is special physiological state organism, in which reactions to the world. The positive effects of sleep on health were considered dogma and were not tested until the mid-20th century. It was only in the 50s that scientists began to study the effects of sleep on health and came to very interesting conclusions.

It turned out that anabolism is activated in sleep - the process of formation of new high-molecular compounds, most hormones, muscle fibers and even young cells are synthesized. The body is being renewed. Thus, the fact that children grow up in their sleep has received scientific substantiation.

In addition, during sleep the brain analyzes and processes information. At the same time, redundant and unnecessary information is removed, and important information, on the contrary, is absorbed. As a result, mental resources and performance are restored. Many world-famous scientists noted that it was in their dreams that ideas and discoveries came to them, which then became the foundation for the progress of civilization.

Sleep has its own structure and consists of 2 stages: slow and fast, which cyclically replace each other. For some time it was believed that deprivation had the worst effect on the body. REM sleep, but as a result of scientific research scientists have refuted this information and proven that decisive moment is the continuity of sleep and the normal relationship between its phases. This explains why many people do not feel rested when taking sleeping pills.

The influence of sleep on human health

If the duration of sleep is insufficient, a person's performance decreases and the risk of developing various diseases. What is meant by the term “sufficient duration” and how great the influence of sleep on the body is, we will look in a little more detail.

Heart diseases

Clinical studies have shown a relationship between cardiovascular disease and sleep duration. If its duration is within long period time is less than 7 hours a day, this increases the risk by two and a half times. It's paradoxical, but scientific fact: If a person sleeps more than 10 hours a day, this also negatively affects the heart, but the risk increases “only” by one and a half times.

Weight gain and risk of obesity

Fat cells produce leptin, a hormone that is responsible for storing energy. The peak production of this hormone occurs at night, and if sleep patterns are disturbed or sleep is short, little hormone is produced. The body realizes that it has retained little energy and begins to store it in the form of fat deposits.

All balanced weight loss programs are aimed not only at normalizing nutrition and physical activity, but also on the regulation of work and rest. It is believed that after full-fledged physical activity, sleep becomes deeper, the slow phase prevails in it - it is during it that the main amount of leptin is produced.

Decreased libido and potency

When sleep is disturbed in men, testosterone levels drop and, as a result, libido decreases and erection problems arise. The first recommendation that andrologists give to their patients in such cases is to get enough sleep and normalize your sleep.

The effect of sleep on performance

The influence of sleep patterns is especially strong for knowledge workers, since during the night's rest the information received during the day is processed. If a person is deprived of sleep, the brain simply will not absorb new information and skills. At least, this is the version that modern neuroscientists adhere to. According to some data, a person who has not slept for 17 hours has brain activity corresponding to the level of a person whose blood contains 0.5 ppm of alcohol, and a day without sleep corresponds to 1 ppm.

During various studies it was found that after a full night's sleep, students' learning abilities improved, they coped more effectively with mathematical problems, and studied more successfully foreign languages and better assimilated the material covered the day before.

The influence of sleep patterns also affects manual workers. In particular, if they do not get enough rest at night, their risk of injury increases and productivity decreases due to decreased attention.

How to normalize sleep

The required amount of sleep varies from person to person. To determine your norm, it is recommended to do the following experiment. Go to bed 15 minutes earlier than your usual time. If your health does not improve within a week, then add another 15 minutes to this time and observe how you feel for another week. Continue adding 15-minute intervals to your nightly sleep until you feel like you wake up refreshed.

In addition, first of all, you should pay attention to your daily routine. It is better to concentrate the peaks of physical and intellectual activity in the daytime, and leave the evening for rest and relaxation. It is also worth limiting emotional stress in the evening.

Great importance is placed on falling asleep at the same time. Moreover, these actions must be accompanied by a certain ritual. For example, you can introduce a small rule evening walk, airing the room, washing, etc. Thanks to such simple actions, the body will subconsciously prepare for rest, which means sleep will come faster and be deeper.

Often, after normalization of sleep, general well-being improves, some symptoms recede. chronic diseases, the mood rises. Take care of your body and very soon you will feel tangible changes.

People spend one third of their lives sleeping; this is an important process in their body. A person cannot stay awake, but a night's rest does not always bring relief. How to sleep correctly, is it possible to save time on it and be cheerful and active - these are the most popular questions for many people.

What is sleep

One scientific definition not yet. A rough description of this phenomenon sounds like this:

(lat. somnus) - a natural physiological state characterized by a reduced reaction to the outside world.

The study of this phenomenon began relatively recently - about 50 years ago. Before this, information about what happens to a person in this state was quite primitive and abstract. There were beliefs that the soul goes to some astral travel, and all dreams are impressions and echoes of such travels. And although the science of sleep - somnology - is developing very actively and rapidly and has learned much more than in the entire existence of mankind, there are still a lot of mysteries in this area.

It is reliably known that during oblivion the following reactions occur:

• the sleeper is in relative peace and relaxation;
• the sleeper’s perception of reality is somewhat limited, but not completely - some senses still work;
• various cyclical reactions occur in the brain, which differ from the reactions of the brain during wakefulness;
• active regeneration of cells throughout the body occurs;
• the information received during activity is organized;
• neurons rest and energy accumulates for the formation of new neural connections;
• blood circulation slows down, pulse decreases, becomes deep and slow;
• Only the stomach is actively working, the pace of work of the rest internal organs decreases, body temperature decreases.

A person spends 7-8 hours a day in the kingdom of Morpheus. This time is divided into several cycles, approximately 4-5. Each cycle consists of a slow and a fast stage. Each stage is caused by activity in one lobe of the brain.
The slow phase consists of three stages:

• Stage I- drowsiness, immediately after falling asleep, does not last long, quickly disappears due to external stimuli, breathing, eye movements slow down, absurd thoughts and dreamlike hallucinations appear;
• Stage II- light, shallow, this phase takes up more than half of the total sleep time, the activity of all muscles, breathing, temperature decreases, but a person in this phase is still easy to wake up;
• Stage III- slow deep dream or delta phase: it is very difficult to wake up a sleeping person, all processes are slowed down as much as possible, brain rhythms are reduced to 2 GHz; in this phase, various disorders may occur, as a result, sleepwalking and talking in a dream appear.

After the end of the third phase, the fast stage begins or REM phase. During this phase, brain activity increases, eyeballs they begin to move quickly, all processes in the body are activated, but the muscles, on the contrary, become constrained and seem to be paralyzed. This period accounts for the largest number of dreams. But even during such activity, waking up a person is still problematic.

Did you know? Musical group R.E.M. named after the rapid phase of sleep.

After the end of REM sleep, one cycle ends, which lasts 90 minutes, and a new cycle begins with the first stage of the slow phase. It is best to wake up between 90-minute cycles. In this case, the person feels cheerful and rested and easily gets out of bed.
The study of brain function and the activity of the body as a whole made it possible to determine basic sleep purposes for humans:

• rest for the muscles and organs of the body;
• replenishment of body energy;
• cleansing the body of toxins;
• memorization and formation of long-term memory;
• analysis of the general condition of the body and correction of identified deficiencies;
• formation of cells, including cells.

Benefits of healthy sleep

The positive properties of sleep determine it benefits for human health:

• health promotion and wound healing, treatment of diseases;
• complete rest for the whole body;
• maintaining a good figure - with lack of sleep, a feeling of hunger appears and excess weight begins to gain;
• maintaining normal attention and concentration;
• prevention of depression;
• disclosure of creative abilities.

Not sleeping: harmful to health

It would seem that a person sleeps quite a lot - a third of his life is spent sleeping. Is it possible to sacrifice this time and spend it on study, entertainment or work? History and research suggest that doing this is extremely harmful. Suffice it to remember that deprivation of this type of rest was one of the methods of torture and even execution.

With prolonged wakefulness, the following consequences are observed:

• impaired glucose absorption and, as a consequence, the development of diabetes mellitus;
• muscle pain;
• color blindness;
• visual impairment;
• depression;
• psychosis, attention and concentration disorders;
• hallucinations;
• tremor of the limbs;
• pain in the head, throat, nausea.

It turns out that refusing to travel to Morpheus is a rather dangerous idea, and it is undesirable to do so.

Sleep-wake schedule

Any extreme is harmful, and the secret of success will be in the golden mean - correct mode rest and wakefulness. And here you need the right approach and some preparation.

What time do you go to bed?

Both ancient mystics and modern scientists have identified several time zones in which it is recommended to go to bed. They can be characterized as follows: fall asleep as close to sunset as possible. That is, the optimal time to fall asleep is from 22.00 to 23.00. It is during this period that the part of the brain that is responsible for the mind and psyche rests. Therefore, those who go to bed after 23.00 have impaired mental activity. If you continue to stay awake after 11 pm, your vitality also begins to decline.
At first, negative changes will not be noticeable, but over time they will accumulate and make themselves felt.

Important!Therefore, it is necessary to follow the regime and go to bed around 22.00. This rule is true for both children and adults.

Healthy sleep

To sleep properly and healthily, you need to follow these rules:

• you should always go to bed same time- both on weekdays and on weekends;
• two hours before going to bed you should not take any food;
• no need to drink alcohol or other tonic drinks, herbal ones are better - they will help you relax and calm down;
• will help you fall asleep Fresh air, it’s best to take a leisurely walk or go out onto the balcony;
• you need to clear your mind of worries and thoughts, get in the mood for the night: don’t watch TV, but rather read, knit, do a calm activity that will calm and relax, for example, a warm bath is good for relaxation and sets you up for rest;
• ventilate the bedroom;
• you need to sleep in the dark or with a dim, dim night light;
• It is not recommended to look at the phone during or before falling asleep - the bright light of the screen will drive away drowsiness and put the body into an excited state;
• you need to sleep comfortably, preferably with a minimum of clothing, it is better to cover yourself with another blanket so as not to freeze;
• the bed should be flat, not too soft, but not hard;
• You need to wake up slowly, smoothly; calm music with increasing volume and gradually increasing light in the room are suitable as an alarm clock.

These simple rules will help you sleep peacefully and fully.
There is no definite data on the duration of rest, because for some people 3-4 hours is enough, and for others 8 hours is not enough. Research conducted by the US National Sleep Foundation, after studying more than 300 scientific works about sleep, showed that the norm varies depending on the age of the person, that is, the younger the person, the more time is required.

Here's a breakdown of sleep times by age group:

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It is this length of night's rest that will allow you to be calm, focused and active for the rest of the day.

How many hours to sleep during the day

It has long been known that children under 6-10 years old need to sleep during the day. But do adults need to sleep and how beneficial is it for them?

Did you know? Winston Churchill claimed that the secret of his productivity was in full daytime sleep. And in Japan and China, day rest for workers is the norm in most enterprises.

Scientists from the French Association for the Study of Sleep, conducting round-the-clock temperature measurements, determined that at night a person’s temperature drops between 3 and 5 o’clock - these are the so-called “bull” and “wolf” hours: intervals when you especially want to sleep. But during the day, from 13 to 15 hours, a similar picture was recorded - body temperature decreased, although not as much as at night. These data allow us to conclude that you need to sleep twice a day.

A short immersion in the kingdom of Morpheus during the day will allow the body to rest and relieve accumulated tension, increase attentiveness and improve reaction; at this time, joy hormones - endorphins and serotonin - are released into the blood. People who allow short nap breaks during the day reduce their risk of heart attacks and strokes.

During the day, complete rest for one or two hours is not always possible, so you need to sleep without plunging into a deep stage. That is, a nap for twenty to thirty minutes will bring relief and freshness, while a nap for more than 40 minutes will “give” a feeling of heaviness in the head and a decrease in reaction.

What happens if you sleep a lot

Sleeping too much is just as harmful as not getting enough sleep. Research by Harvard University scientists conducted from 1986 to 2000 shows that with prolonged sleep (more than 9 hours), practically the same deviations appear as with lack of sleep:

• memory and concentration are impaired;
• labor productivity decreases;
• the risk of developing obesity and diabetes increases;
• blood circulation is disrupted, in particular the blood supply to the brain, causing headaches;
• depression occurs.

The state of excessive lethargy and prolonged sleep is called hypersomnia, she is called various injuries headaches, mental disorders, apnea. Often appears in adolescents or as a result of taking narcotic drugs.

Therefore, sleeping more than 12 hours, difficulty waking up, lethargy and dozing during the day can serve. In this case, it is better to see a doctor and get examined.

How to sleep less and get enough sleep

Using knowledge of sleep phases and monitoring the sleep of infants, elderly people and some animals in the 20th century, it was developed polyphasic sleep theory. The main idea of ​​this theory is to divide the rest time into parts throughout the day. As a result, the quality of sleep improves and its duration decreases. The reduction occurs due to a decrease in the number and duration of the slow phase. After all, the main beneficial properties, including rest, occur only in the REM sleep stage, which makes up 20-25% of the total rest time.

There are several options for polyphasic sleep:

1. Dymaxion- 4 times for 30 minutes every 6 hours = 2 hours.
2. Uberman- 6 times for 20 minutes every 4 hours = 2 hours.
3. Everyman- 1 time at night (1.5–3 hours) and 3 times during the day for 20 minutes = 2.5–4 hours.
4. Biphasic- 1 time at night (5 hours) and 1 time during the day (1.5 hours) = 6.5 hours.
5. Tesla- 1 time at night (2 hours) and 1 time during the day (20 minutes) = 2 hours 20 minutes.

The transition to a new regime requires careful preparation:

• first you need to get used to the regime - fall asleep and wake up at a strictly defined time;
• when adapting, start with biphasic sleep - sleep twice for three to four hours;
• transition to polyphasic rest, consisting of 3-4 hours of sleep at night and several rest periods during the day.

Important! You should know that this method of sleep is not recommended for people with heart problems, nervous system disorders, or adolescents.

One of the problems with this way of life is the inability to live in rhythm with others around you. Thus, Buckminster Fuller, one of the first who decided to switch to rest in the “Dymaxion” mode he created, was forced to abandon this type of sleep three years later, due to contradictions in the daily schedule with his companions. Steve Pavlina, who decided to repeat Fuller’s experience, also refused to continue this mode of life due to a lack of synchrony with the outside world.

Did you know? Among the adherents of polyphasic sleep and the first practitioners are Leonardo da Vinci, who slept for 15-20 minutes every 4 hours, as well as Salvador Dali, Peter the Great, Goethe. They all managed to rest in a very short time. And one of the variants of polyphasic sleep is named after Nikola Tesla. It is believed that Tesla rested in this mode.

One of these modes allows you to completely relax in a very short period of time. And although this method has not been thoroughly tested by science, numerous experiments and the experience of polyphasic sleep adherents confirm the theory that you can sleep little and be alert and active the rest of the day.

Video: practice of polyphasic sleep

Practice of polyphasic sleep: reviews

To be fully active, I sleep at least 8 times, preferably 9-10. If I don’t get enough sleep, then I just pass out either very early in the evening, or I can sleep for a day

http://saveyou.ru/forum/showpost.php?p=235583&postcount=25

I recently read about how you can increase the duration of the REM sleep phase, about the REM rebound effect. Everything is banally simple: you need to deprive yourself of the REM sleep phase a day before the intended practice. That is, for example, today we sleep from 11 pm to 5-6 am, interrupting the REM phase. The next day the body will try to compensate for the losses. I myself often have to get up early, and just the next day everything works out well with what was postponed.

http://forum.aing.ru/viewtopic.php?f=3&t=13023&sid=31c6d6c4072415d8f867bc77efce99a3&start=30

For myself, I decided to master the Everyman mode, I see it as the best, that is, I plan to take a 20-minute nap several times during the day, and at night as long as necessary. For me, the main thing is not to reduce sleep time, but to get enough sleep and phase. I plan to sleep in transport. As I already said, learning to fall asleep quickly is the hardest thing, while thinking about this problem I came across an interesting method by Steve Pavlin - how to fall asleep in 30 seconds. It is noteworthy that before I found it I decided to try something similar. The essence of the method is to convince your body that the sleep resource is limited, that is, if I now, quickly, do not fall asleep in a few seconds, but lie down and think about all sorts of nonsense, then this time will be at the expense of sleep time, and it will always be so. Only this trick will allow you to fall asleep in a few minutes. During the day you need to take one or several naps, a maximum of 20 minutes, maybe 5. This is in order to show the body - “here’s the time for you to sleep, if you don’t fall asleep, you won’t sleep, and it will always be like this.” This is, of course, also a variant of sleep deprivation, but not as severe as the classic transition to polyphasic sleep. In fact, nothing in the daily routine changes, you just need to clearly get up on the alarm clock, always limiting your sleep time to a certain time, no more, no less, and take a nap several times a day for 5-20 minutes. I also forgot to mention, I’ll have to get rid of caffeine (coffee, tea), this is also a problem for me, so I’ll switch to and herbal teas. I suspect that you can forget about the phase during the training period.

http://forum.aing.ru/viewtopic.php?f=3&t=13023

Sleep is still a mysterious phenomenon, but extremely necessary for a person, because it is impossible to live without sleep. Properly organized, it brings relief and relaxation, improves health, and therefore it is important to prepare for it. The following tips and recommendations will allow you to sleep peacefully and fully.

Health and sleep are integral components of a person’s normal life. At the same time, not only our general state, but also many internal processes. While the body is resting, the body normalizes and stabilizes the entire metabolism. The energy spent during the day is restored and toxic substances are removed from the brain cells.

The benefits of sleep are very difficult to overestimate. Almost all body systems work normally only when full sleep. Healthy sleep is as necessary as air, food and water.

This is what happens to our body during sleep:

1. The brain analyzes and structures the information it has received during the day. Everything we encounter during the day is sorted out, and unnecessary information is crossed out. This is how sleep affects our knowledge. Therefore, it is advisable to learn everything important in the evening.
2. Weight is adjustable. The most basic substances that contribute to excess appetite are produced during insomnia. Therefore, if a person does not sleep, he wants to eat more, and from this he gains excess weight.
3. The work of the heart is normalized. Reduces cholesterol levels, which promotes recovery of cardio-vascular system. This is health in the truest sense.
4. Immunity. Normal work of our protective system directly depends on healthy rest. If you suffer from insomnia, then wait infectious diseases.
5. Restoration of damaged cells and tissues. It is at this time that wounds and injuries heal most actively.
6. Energy is restored. Breathing slows down, muscles relax, and sensory organs turn off.

This is far from full list useful properties, which affects sleep on human health. Hormonal levels are restored, and growth hormones are released, which is very important for children. Memory improves and concentration increases, so in order to complete urgent work, it is recommended not to sit all night, but rather get some sleep so you can get ready.

Everyone knows that a person cannot live without rest, just as he cannot live without food and water. But nevertheless, most people continue to disrupt their biorhythms and do not devote enough time to rest at night.

Health and sleep are very closely related, so practicing sleep hygiene is extremely important.

Sleep is not as simple a phenomenon as it seems at first glance. This is why we sleep for several hours and get enough sleep, but you can go to bed on time and wake up completely exhausted. How sleep works and how this mechanism works is still being studied by doctors and scientists. The norm for an adult is to rest for 8 hours a day. During this period, you experience several complete cycles, which are divided into smaller phases.

In general, healthy sleep includes:

The relationship between slow and fast phase is changing. A person experiences the full cycle several times during the night. At the very beginning of the night's rest, slow sleep makes up 90% of the entire cycle, and in the morning, on the contrary, the fast phase predominates.

During each period of sleep, the body receives its share of benefits. Therefore for full recovery a person needs to go through the full cycle at least 4 times a night. Good dream- this is the key to health. Then you'll wake up in good mood and you will be full of strength.

Proper organization and sleep hygiene guarantees strong immunity, normal functioning of the nervous system, and also makes sleep itself sound, which increases its effectiveness for health. Here are the basic rules that must be followed to fall asleep peacefully and have good spirits in the morning.

This is basic sleep hygiene:

In addition, before going to bed, you should distract yourself and not watch TV or listen to loud music. Nervous system must prepare, and for this you can do yoga or meditation.

Warm bed correct position body, sleep hygiene, and lack of stressful situations It will help you fall asleep peacefully and sleep soundly throughout the night.

A very large number of people try to work or study at night, as well as have fun. This can lead to health problems, as well as chronic sleep disorders.

The main consequences of lack of sleep:

The list goes on and on. A person who sleeps no more than 3 days can see hallucinations and also get mental disorders. Staying awake for five days can lead to fatal outcome.

There are people on the planet who have not slept for several years without harm to their health. But these cases are rare; in all other cases, prolonged lack of sleep can lead to serious illness.

The importance of sleep for human health and for the normal functioning of all systems is very great. At the same time, in order to fully relax, it is important to be able to organize your best sleep, like everyone else healthy image life.