Most often, patients complain of early waking up (at 4-5 am) with the impossibility of falling asleep again. On awakening, they note an almost instantaneous “turning on” of the brain and a hard-to-stop stream of negative thoughts. Sometimes the phenomenon of disturbed…
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First of all, you must decide on the term “insomnia”. A number of domestic authors prefer the term “insomnia” for this condition [ 6]. However, we will use the term “insomnia” officially used in the International Classification of Diseases (ICD 10), which, among…
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Blood cholesterol levels are usually associated with nutrition. And about five years ago, people had a clear idea that high cholesterol is bad, and it rises from eating excessive amounts of fat. Now people understand that cholesterol is necessary for a person, which is “good” and “bad” cholesterol. Not all food with excess fat is harmful, only saturated fats from animal food (meat and fatty dairy products) are harmful, and even in small quantities they are necessary for man. Proper nutrition – the basis of good health. Excess cholesterol is a risk of cardiovascular disease. Honor Whiteman, a journalist with medical education from Medical News Today, writes that research from scientists showed that the cause of CVD is not only nutrition, but also lack of sleep. Scientific Reports magazine published the results of a recent study of a group of scientists from the Medical University of Helsinki (Finland), which state that a systematic lack of sleep leads to a change in cholesterol levels. And it goes at the genetic level: loss of sleep leads to changes in the genes responsible for regulating cholesterol levels. As a result, the level of high–density lipoproteins (“good” cholesterol), which is responsible for removing cholesterol plaques on the walls of blood vessels, decreases. As a result, atherosclerosis and other diseases associated with high levels of “bad” serum cholesterol can occur. The experiment involved 21 volunteers, for five days the participants were under the supervision of a physician in the laboratory. 14 volunteers slept no more than 4 hours a day, the rest – enough for them. Gene analysis was performed daily and blood was collected for cholesterol. Already in 5 days, the activity of genes responsible for regulating the level of lipoproteins decreased in the group of low–sleeping ones. Next, an analysis of nutrition, lifestyle, metabolic syndrome and other health indicators of 2737 volunteers among the Finnish population was carried out. The results confirmed laboratory studies: lack of sleep leads to a change in cholesterol regulation at the genetic level. Therefore, if parents sleep a little, their children may suffer the same problems. And this means that there is a genetic predisposition to obesity, cardiovascular diseases, atherosclerosis, heart attacks and strokes.
Have you heard that an adult needs 8 hours to sleep, and a child 10? Forget it. It is not true. If you meet a person who has enough sleep twice less – this is not a zombie and not…
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Harmful habits – alcohol and nicotine abuse, adversely affect the entire body, including sleep. The harmful effects are due to the fact that ethyl alcohol and nicotine slow down the process of melatonin production. It is from this hormone that…
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The main hormone in the body of a man is testosterone. It depends not only on the ability to conceive a child, but also the whole activity of the organism. Usually, after 30 years of age, testosterone production begins to…
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Causes of insomnia in men can be very diverse – from pouring the day before to serious violations in the functioning of the body. Problems with sleep in men are found as often as in women, but they are of…
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Did you know that almost half of our population (talking exclusively about adults) suffers from insomnia. About 45% of such martyrs. And, despite the fact that the problem is urgent, very few people pay due attention to it. Very vain. Indeed, in reality, behind the insomnia lies a dangerous enemy that can significantly harm health. This is especially true of the beautiful half. Alas, insomnia has become a dangerous friend for many girls. What are the reasons? In women, insomnia is particularly common, and its causes are different. You need to understand that at the first signs of this disorder, you need to immediately adjust your lifestyle. Consider the following important questions: • Is it possible to cope with insomnia alone? • What causes it? • What are the causes of insomnia? For women, this “insidious girlfriend” takes away both youth, and strength, and health. This should be remembered whenever, once again, not having slept, you decide to put aside the decision of an important issue to get rid of the problem. Alas, an irresponsible attitude to your own health can lead to the fact that you will have to seek help from a qualified doctor. Among the most common causes underlying insomnia are: • pregnancy; • hormonal disruptions; • conflict situations at work; • problems in your personal life; • depression, stress, apathy; • work in different shifts; • prolonged diet; • change of time zone; • drinking alcohol before bedtime; • abuse of products containing caffeine (meaning chocolate, teas, coffee); • frequent visits to places of entertainment at night; • physical discomfort caused by an uncomfortable mattress, pillow; • heat in the room; • background noise in the room; • painful sensations caused by lung pathologies, mental disorders, apnea, gastrointestinal disorders, neuralgia, Pickwick syndrome; uncontrolled use of drugs. Everyone understands that insomnia deprives her of life force. Sleep disturbance leads to irritability: you want to lie down during the day and sleep, and when there is no such possibility, the situation gets out of control: the woman becomes upset and angry. It is clear that taking a nap at work, in public transport will not work. Therefore, many people drink coffee, which further aggravates the situation. Modern life is full of stress. But you need to learn to live in such situations. You can not allow conflicts in the family, at work to influence women’s health. What is interesting, even positive emotions can provoke insomnia. Therefore, a woman only remains to learn how to manage her emotions, learn how to control violent outbursts of feelings. Quiet attitude to everything that is happening – a guarantee that you will get enough quality sleep.
The life of any modern woman is replete with different events. It is necessary to have time to bring up children, to please their beloved spouse, to make a career, and to carry out a number of duties around the house. It is necessary to clearly understand that if you do not sleep enough, you will not have to hope for a successful start and continuation of the new day. The best preventive advice, or how to quickly get rid of insomnia: • Dose received information. We live in a world where we are literally wrapped in information flows from all sides: newspapers, the Internet, the media, radio, television, etc. • It is very easy to drown in such an ocean of information, scoop up a handful of unpleasant emotions, and it is extremely difficult to sleep in a situation where the head is full of information. • Do not overeat at night. Dinner should be light, 3 hours before bedtime. • Forget coffee at night. So everyone’s favorite drink can break your daily routine by pushing the long–awaited moment of falling asleep for a couple of hours. “Get sick” insomnia, you can regularly use 3 cups of strong coffee. • No alcohol at night. Of course, alcoholic drinks relax, but more often they do not allow to fall asleep or make you wake up right in the middle of the night. • Walk before bedtime. This advice can be heard from many doctors and various specialists. The question is, why are he followed by units? • Do not watch TV, do not surf the Internet for an hour before bedtime. Give the brain a rest. • Develop a pleasant bedtime ritual. Someone likes to read before bedtime, someone loves to roll in a hot bath, and someone wants to meditate. • Observe the daily regimen: get up and lie down at the same time. If you continue to go to bed in a tired state with a bad mood, it is unlikely that insomnia will pass you by. Sleep in an emotionally unstable state is very difficult. So make the process of retreat into Morpheus’s arms a pleasant experience. Here are some more tips: • buying pleasant pajamas; • eliminating distractions; • purchase of a comfortable bed; • airing the room before bedtime; • the presence of thick curtains. And the main advice: go to bed with gratitude for the fact that your day was not in vain. This will allow the brain to switch from work or family problems to a pleasant environment. Instead of scrolling through the complex tasks in your head, it is better to surrender to tender feelings and pleasant memories. Alternatively, you can plan your upcoming vacation at sea a little. Better yet, just drink a delicious herbal tea or a traditional glass of hot milk with natural honey and go to sleep. Of course, if your insomnia appeared solely against the background of hormonal disruption, it makes sense to seek professional help from a specialist. The beautiful half of humanity, unlike the representatives of the strong half, often suffers from sleep disorders due to the influence of hormones. The reason may hide in hypo–and hyperthyroidism, estrogen deficiency, with menopause. In this case, women are better to ask for help from an experienced endocrinologist. If necessary, he will also prescribe hormone replacement therapy, and he will write out the necessary sleeping pills or sedatives – he will do everything to ensure that insomnia is finally behind you. Sweet dream comes to those who are ready to take it. Remember this! So you should not think that frequent night vigils will become your eternal companion of life. You can even fight with chronic insomnia. The main thing is to do it right and with the mind. Remember, insomnia is treated in both men and women. Good night!
Good day! Do you know what the most common problem of modern man? Lack of time! Regularly at my trainings, in my mail, I answer two intimate questions: – Where to take 25 hours a day? – Is it possible to sleep 4 hours a day? And this is logical. In the modern world there are a lot of tasks and projects that need to be completed. Work, communication with family, friends, health care, and even the way to work and back takes too much time. Therefore, the question “Is it possible to sleep in 4 hours?” Is very relevant. And you know what is most interesting? It is possible! There are scientific studies in the field of sleep that show that people can have a good sleep in such a short time. My good friend took part in the study of sleep and slept less than 4 sleep. Unfortunately, we are not in a scientific laboratory, but in real life. So let’s start with a small goal – reduce your sleep time by one cycle. Now I will explain. Our sleep consists of an hour and a half cycles, during which you go through the fast and deep phases of sleep. So, if you now have a normal amount of sleep for 9 hours, then after applying the ideas from this article, you can go to 7.5 hours. And if 7.5, then get to sleep for 6 hours. Attractive, isn’t it? In this article, you will learn about specific methods that will allow you to get better sleep in less time. And for this we introduce two rituals: evening and morning. Let’s get started! 5 rules of the evening ritual, which will reduce the time you need to sleep The first thing we will do with you is to create an “evening ritual.” He will prepare you for sleep and will allow you to sleep well. Follow the 5 simple rules: Evening diet. Do not eat anything for half an hour or an hour before bedtime, eliminate fatty meat and other heavy foods. For dinner, better to sit yogurt or fruit. Minimum information. An hour before bedtime, leave your mind to rest. Talking with loved ones, reading a book or meditation is the best method. Minimum serious and intelligent information. Water treatments. A good shower or bath will help to wash off all the fatigue that has accumulated over the day. Relaxing space. What does this mean? Turn on the candles, put on relaxing music that programs you into a deep sleep. During sleep, our brain works in so–called delta waves. There is a special music (hemi–sync, Jeffrey Thompson) that tunes you to the delta rhythms. Add soothing scents – candles, aroma lamps, incense sticks. Believe these simple actions will prepare your body and mind for sleep. Meditation to relax your body. Mentally walk through all parts of the body and exfoliate it. For example, “I relax my eyes,” “I relax my cheeks,” “I relax my nose, sponges, chin,” etc. When you go through your body for one or two cycles, you fall into a healthy, sound sleep. Morning ritual. Configuring for an effective day. The second stage of improving the efficiency of sleep – the right awakening. His task is to create the right attitude for the whole day. Go! Get up right after the alarm clock. As soon as you turn off the alarm and turn to the left flank, then doubts immediately arise: get up or not get up. In the end, you spend a lot of energy to lift yourself out of bed. Therefore, the first morning habit: if the alarm goes off, immediately get up and then turn it off. Charging and water treatments. Comments are superfluous. Work on the goal. You need to understand why you need this day. How does this relate to sleep? The fact is that the best quality sleep we get is when you have lived through the day efficiently, effectively. Once upon a time, I talked with one of my friends on the subject of a favorite thing. He said that for him a favorite thing means returning home after work, tired, but with the feeling that the day was not wasted. If you are doing your favorite work with full dedication, then in the evening you will have a pleasant fatigue, contributing to quality sleep. Strategic investment in your dream. Two small but useful secrets And the last two things that in the long run will help you set up the right and quality sleep. Alarm clock on sleep cycles. There are alarm clocks that wake you up at the end of the next sleep cycle. This alarm will wake you up when you are not in a deep sleep, but already at the stage of “superficial sleep.” At this point you wake up will be much easier. I use the AXBO alarm clock, which is easy to buy from online stores in the Russian Federation. Healthy lifestyle. Morning and evening rituals help here and now. But if you lead an unhealthy lifestyle: do not walk, you have a lack of vitamins, there is little sport in life, then your body needs much more time to sleep. Therefore, if you set aside an hour for sports and add vitamins to your diet, then even in terms of time you will benefit. You will sleep less time, respectively, the time that f you previously allocated for sleep, you can invest in your health. So, for good sleep and fast sleep, I recommend that you add to your life: the right evening ritual (shower, candles, pleasant music, meditation, deep sleep), the right morning ritual (get up on an alarm clock, do exercises, work with a view). And your sleep amount will decrease, and the quality will increase.